What Is Leaky Gut, And How Do You Heal It?

The interior of the gut.

In the case of leaky gut, tiny gaps form between the cells of the intestinal wall, allowing harmful substances to "leak" into your bloodstream.

Leaky gut, also referred to as increased intestinal permeability, occurs when the tight junctions in the gut lining become weakened (1). It is somewhat controversial, as the conventional medical community often questions the legitimacy of leaky gut as a standalone diagnosis (2). However, more and more research is validating what many naturopathic and integrative practitioners have long observed: gut health is foundational to overall well-being (3). In this article, you’ll learn what leaky gut is, its common symptoms, and most importantly, how to begin healing leaky gut through lifestyle, diet, and supplementation.

What Is Leaky Gut?

Leaky gut, or increased intestinal permeability, occurs when the lining of your intestines becomes weakened (1). Under normal conditions, the gut lining acts like a protective barrier, allowing only certain things like nutrients and water to pass through into your bloodstream, while keeping out undigested food, microbes, and waste.


In the case of a leaky gut, tiny gaps form between the cells of the intestinal wall, allowing substances that shouldn’t be in your bloodstream, such as undigested food particles, to "leak" through (1). When this happens, the body may misidentify the food as an invader, which has the potential to trigger an immune response and can lead to inflammation. This in turn may contribute to health issues, such as digestive discomfort, food sensitivities, autoimmune reactions, and more (1,4).


To learn more about the inflammatory response, read this article: Understanding & Supporting A Healthy Inflammatory Response

Symptoms of Leaky Gut

Leaky gut can manifest in many different ways, often making it difficult to identify. Some of the most common symptoms include (5-8):

  • Digestive issues: Bloating, gas, diarrhea, constipation, and IBS-like symptoms (irritable bowel syndrome)

  • Food intolerances: Sensitivities to gluten, dairy, and other common allergens

  • Skin issues: Eczema, acne, and psoriasis

  • Autoimmune conditions: Leaky gut has been linked to autoimmune diseases — such as rheumatoid arthritis, Hashimoto's thyroiditis, and lupus

  • Joint pain: Unexplained aches and stiffness

  • Inflammation: Systemic or lingering inflammation

A woman in obvious discomfort holds her stomach while sitting on the couch.

These symptoms are quite broad and could be linked to many different health conditions, which is one of the challenges when it comes to identifying leaky gut. That said, if you are experiencing several of the above symptoms, particularly in combination with some of the lifestyle factors listed below, it may be worth looking into your gut health along with a trusted health practitioner.

Why Does Leaky Gut Occur?

Leaky gut can happen as a result of several factors, many of which are related to the modern lifestyle. Some potential contributors include:

  1. Poor diet: A diet high in ultra processed foods, sugar, refined carbohydrates, and unhealthy fats can cause inflammation and damage to the gut lining (9).

  2. Stress: Long-term stress can weaken the gut barrier (10). One of the ways this happens is triggered by the release of stress hormones, such as cortisol, which can disrupt digestion and immune function.

  3. Medications: Overuse of antibiotics, nonsteroidal anti-inflammatory drugs (NSAIDs), and certain other medications can disrupt the gut microbiome (11,12) and contribute to intestinal permeability.

  4. Toxins: Environmental toxins - like pesticides, heavy metals, and chemicals - in processed foods, cosmetics, and household products have the potential to irritate the gut lining (13).

  5. Dysbiosis: An imbalance in gut bacteria, yeast overgrowth (like candida), and infections are thought to have the potential to contribute to leaky gut (14).

  6. Gluten: For individuals sensitive to gluten, this protein can be particularly damaging to the gut lining, increasing permeability (15).

The Issue Conventional Medicine Has With the Term "Leaky Gut"

The term "leaky gut" is often met with skepticism in conventional medical circles, primarily because it lacks a standardized definition and diagnostic criteria (2). While integrative medicine practitioners have been addressing gut health for decades, the mainstream medical community has been slower to embrace the concept. One of the biggest issues is that leaky gut is not currently recognized as a medical diagnosis, which makes it difficult for doctors to recommend treatments or insurance to cover the costs of testing.


Despite this, research continues to emerge supporting the connection between gut health and systemic disease. Studies have shown that intestinal permeability can play a role in the development of autoimmune diseases (16), food allergies (7), and even mental health conditions, like anxiety and depression (17). While conventional medicine may not fully recognize the term “leaky gut,” there is growing acknowledgment that the gut plays a much larger role in overall health than previously thought.

Is It Possible To Test For Leaky Gut?

There are no definitive tests for leaky gut, which is one reason conventional medicine hesitates to recognize it as a formal diagnosis. However, the Lactulose-Mannitol Test is increasingly used to assess gut permeability. In this test, two sugars - lactulose and mannitol - are ingested, and their levels are measured in urine. Normally, only mannitol (a smaller sugar) is absorbed, while lactulose (a larger sugar) is blocked. Elevated lactulose levels may indicate increased permeability.


While this test provides helpful insights, it isn’t a standalone diagnostic tool and is best combined with symptom evaluation and medical history. Many practitioners recommend starting gut-healing protocols regardless of testing, as they are typically low risk and tend to provide broad health benefits.

A doctor and patient discuss medical testing.

Healing Leaky Gut: The Four Rs Approach

While leaky gut can cause a host of problems, the good news is that the gut can be healed (18). One approach to supporting gut health, is what we call the Four Rs - Remove, Replace, Re-inoculate, and Repair.


1. Remove


Step one involves removing the irritants that are contributing to gut irritation through eliminating (sometimes temporarily) certain foods and substances that are known to irritate the gut lining, such as gluten, dairy, and/or ultra processed foods. This is sometimes done by conducting an elimination diet. 


In addition to dietary changes, it is also recommended to avoid environmental toxins whenever possible. This might include switching to safer cleaning products, cosmetics, and skincare.


2. Replace


After removing irritants, the next step is to support digestion by encouraging the production of essential digestive components. Certain herbs can promote bile and digestive enzyme production, ensuring food is properly broken down and absorbed to prevent further irritation.


Herbs that support digestion include:

  • Dandelion root: Dandelion root supports the body in digesting fats effectively. It also supports liver function, which is essential for overall digestive health (19).

  • Ginger: A well-known digestive aid, ginger helps stimulate digestive motility, and it can also soothe inflammation in the gut (20).

  • Oregon Grape Root: Oregon grape root is a bitter herb that supports healthy bile production (21).


3. Re-inoculate


After removing harmful substances and supporting digestion through the ‘Replace’ step, it's time to focus on rebuilding the population of beneficial bacteria in your gut. This step is called ‘Re-inoculate’ because it involves restoring and replenishing the healthy bacteria (probiotics) that are essential for maintaining a balanced gut microbiome.


To re-inoculate your gut, consider incorporating the following:

  • Probiotic-rich foods: Fermented foods like sauerkraut, kimchi, kefir, yogurt, and kombucha are natural sources of probiotics that can help repopulate your gut with beneficial bacteria.

  • Probiotic supplements: High-quality probiotic supplements can deliver concentrated doses of beneficial bacteria to help rebuild the microbiome. Look for a multi-strain probiotic with strains such as Lactobacillus and Bifidobacterium, which have been shown to support gut health and strengthen the intestinal lining (22).

  • Prebiotics: Prebiotics are non-digestible fibers that feed and nourish beneficial bacteria in your gut (23), helping them thrive. Foods high in prebiotics include garlic, onions, asparagus, bananas, and oats.


To learn more about restoring the gut microbiota, read this article: Restoring Gut Health After Antibiotics: A Guide For Families.


4. Repair


The final step in the Four Rs approach is to repair the gut lining. This involves providing the body with the nutrients and compounds it needs to heal and regenerate the intestinal barrier.


Key nutrients, foods, and supplements that aid in the repair of the gut lining include:

  • Bone Broth: Bone broth is rich in collagen, and provides essential amino acids like glycine and proline and l-glutamine that help rebuild and maintain the gut lining (24).

  • Slippery elm and marshmallow root: These herbs are known for their mucilaginous properties, meaning they create a gel-like coating that coats and soothes the gut lining (25).

  • Omega-3 fatty acids: Omega-3s promote a balanced inflammatory response (26), supporting a calm and healthy intestinal barrier.

  • ZincAdequate zinc intake intake supports the health of the cells lining the gut (27)

  • Vitamin A: Retinoic acid (RA), the active form of vitamin A, strengthens the gut barrier by enhancing tight junction function (28) and promoting the growth of beneficial bacteria like lactobacillus (28).

  • Vitamin D: Vitamin D helps strengthen the gut barrier by supporting the integrity of the gut lining and regulating inflammation (29).

How Long Does it Take to Heal Leaky Gut?

Restoring a leaky gut is not an overnight process. The timeline can vary depending on individual circumstances, such as the severity of symptoms and lifestyle factors. Some individuals notice improvement in symptoms within a few weeks, while others may require several months to notice changes. If your symptoms persist despite working on gut health, or symptoms become severe, it is time to see a doctor. 


To learn more about gut healing, read this article: How to Heal The Gut.

Summary

Leaky gut, or increased intestinal permeability, occurs when the gut lining becomes compromised, allowing harmful substances to pass into the bloodstream. A leaky gut is thought to have the potential to contribute to digestive issues, food sensitivities, chronic fatigue, autoimmune diseases, and systemic inflammation.


Conventional medicine remains somewhat skeptical about leaky gut as an official diagnosis, but emerging research confirms its role in various chronic conditions.


One approach to supporting the restoration of a healthy gut is the Four Rs approach: remove irritants, replace digestive components that might be imbalanced, re-inoculate the gut with probiotics and prebiotics, and repair the gut lining with nutrients and mucilaginous herbs. The process takes time, but caring for your gut health sets the scene for long term wellness and is always worth it!

PRODUCTS MENTIONED IN THIS ARTICLE

References:

  1. Aleman, R.S., Moncada, M., & Aryana, K.J. (2023). Leaky Gut and the Ingredients That Help Treat It: A Review. Molecules. 2023 Jan 7;28(2):619. doi: 10.3390/molecules28020619. PMID: 36677677; PMCID: PMC9862683.

  2. Lacy, B.E., Wise, J.L., & Cangemi, D.J. (2024). Leaky Gut Syndrome: Myths and Management. Gastroenterol Hepatol (N Y). 2024 Aug;20(5):264-272. PMID: 39193076; PMCID: PMC11345991.

  3. Di Vincenzo, F., Del Gaudio A., Petito V., Lopetuso LR, Scaldaferri F. (2023). Gut microbiota, intestinal permeability, and systemic inflammation: a narrative review. Intern Emerg Med. 2024 Mar;19(2):275-293. doi: 10.1007/s11739-023-03374-w. Epub 2023 Jul 28. PMID: 37505311; PMCID: PMC10954893.

  4. Camilleri, M. (2019). Leaky gut: mechanisms, measurement and clinical implications in humans. Gut. 2019 Aug;68(8):1516-1526. doi: 10.1136/gutjnl-2019-318427. Epub 2019 May 10. PMID: 31076401; PMCID: PMC6790068.

  5. Allan, S. (2022, July 20). What is Leaky Gut Syndrome? Canadian Digestive Health Foundation. https://cdhf.ca/en/what-is-leaky-gut-syndrome/

  6. Mu, Q., Kirby, J., Reilly, C.M., & Luo, X.M. (2017). Leaky Gut As a Danger Signal for Autoimmune Diseases. Front Immunol. 2017 May 23;8:598. doi: 10.3389/fimmu.2017.00598. PMID: 28588585; PMCID: PMC5440529.

  7. Poto, R., Fusco, W., Rinninella, E., Cintoni, M., Kaitsas, F., Raoul, P., Caruso, C., Mele, M.C., Varricchi, G., Gasbarrini, A., Cammarota, G., & Ianiro, G. (2023). The Role of Gut Microbiota and Leaky Gut in the Pathogenesis of Food Allergy. Nutrients. 2023 Dec 27;16(1):92. doi: 10.3390/nu16010092. PMID: 38201921; PMCID: PMC10780391.

  8. Pike, M.G., Heddle, R.J., Boulton, P., Turner, M.W., & Atherton, D.J. (1986). Increased intestinal permeability in atopic eczema. J Invest Dermatol. 1986 Feb;86(2):101-4. doi: 10.1111/1523-1747.ep12284035. PMID: 3745938.

  9. Zhang, P. (2022). Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health. Int J Mol Sci. 2022 Aug 24;23(17):9588. doi: 10.3390/ijms23179588. PMID: 36076980; PMCID: PMC9455721.

  10. Geng, S., Yang, L., Cheng, F., Zhang, Z., Li, J., Liu, W., Li, Y., Chen, Y., Bao, Y., Chen, L., Fei, Z., Li, X., Hou, J., Lin, Y., Liu, Z., Zhang, S., Wang, H., Zhang, Q., Wang, H., & Wang, X. (2020). Gut Microbiota Are Associated With Psychological Stress-Induced Defections in Intestinal and Blood–Brain Barriers. Frontiers in Microbiology, 10. https://doi.org/10.3389/fmicb.2019.03067

  11. Rogers, M.A.M., Aronoff, D.M. (2016). The influence of non-steroidal anti-inflammatory drugs on the gut microbiome. Clin Microbiol Infect. 2016 Feb;22(2):178.e1-178.e9. doi: 10.1016/j.cmi.2015.10.003. Epub 2015 Oct 16. PMID: 26482265; PMCID: PMC4754147.

  12. Tulstrup, M.V., Christensen, E.G., Carvalho, V., Linninge, C., Ahrné, S., Højberg, O., Licht, T.R., & Bahl, M.I. (2015). Antibiotic Treatment Affects Intestinal Permeability and Gut Microbial Composition in Wistar Rats Dependent on Antibiotic Class. PLoS One. 2015 Dec 21;10(12):e0144854. doi: 10.1371/journal.pone.0144854. PMID: 26691591; PMCID: PMC4686753.

  13. Ghosh, S., Nukavarapu, S. P., & Venkatakrishna Rao Jala. (2023). Effect of heavy metals on gut barrier integrity and gut microbiota. Microbiota and Host, 2(1). https://doi.org/10.1530/mah-23-0015

  14. Dmytriv, T. R., Storey, K. B., & Lushchak, V. I. (2024). Intestinal barrier permeability: the influence of gut microbiota, nutrition, and exercise. Frontiers in Physiology, 15. https://doi.org/10.3389/fphys.2024.1380713

  15. Cenni, S., Sesenna, V., Boiardi, G., Casertano, M., Russo, G., Reginelli, A., Esposito, S., & Strisciuglio, C. (2023). The Role of Gluten in Gastrointestinal Disorders: A Review. Nutrients, 15(7), 1615. https://doi.org/10.3390/nu15071615

  16. Paray, B.A., Albeshr, M.F., Jan, A.T., & Rather, I.A. (2020). Leaky Gut and Autoimmunity: An Intricate Balance in Individuals Health and the Diseased State. Int J Mol Sci. 2020 Dec 21;21(24):9770. doi: 10.3390/ijms21249770. PMID: 33371435; PMCID: PMC7767453.

  17. Ohlsson, L., Gustafsson, A., Lavant, E., Suneson, K., Brundin, L., Westrin, Å., Ljunggren, L., & Lindqvist, D. (2018). Leaky gut biomarkers in depression and suicidal behavior. Acta Psychiatr Scand. 2019 Feb;139(2):185-193. doi: 10.1111/acps.12978. Epub 2018 Nov 1. Erratum in: Acta Psychiatr Scand. 2020 Nov;142(5):423. doi: 10.1111/acps.13223. PMID: 30347427; PMCID: PMC6587489.

  18. Thornton, F.J., & Barbul, A. (1997). Healing in the gastrointestinal tract. Surg Clin North Am. 1997 Jun;77(3):549-73. doi: 10.1016/s0039-6109(05)70568-5. PMID: 9194880.

  19. Mount Sinai Health System. (n.d.). Dandelion Information. Mount Sinai - New York. https://www.mountsinai.org/health-library/herb/dandelion

  20. Nikkhah Bodagh, M., Maleki, I., & Hekmatdoost, A. (2018). Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Sci Nutr. 2018 Nov 5;7(1):96-108. doi: 10.1002/fsn3.807. PMID: 30680163; PMCID: PMC6341159.

  21. Fan, Y., Zhou, Z., & Zhang, L. (2024). Effect of Oregon grape root extracts on P-glycoprotein mediated transport in in vitro cell lines. J Pharm Pharm Sci. 2024 Jan 18;26:11927. doi: 10.3389/jpps.2023.11927. PMID: 38304488; PMCID: PMC10830684.

  22. Hemarajata, P., & Versalovic, J. (2013). Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Therap Adv Gastroenterol. 2013 Jan;6(1):39-51. doi: 10.1177/1756283X12459294. PMID: 23320049; PMCID: PMC3539293.

  23. Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S.J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019 Mar 9;8(3):92. doi: 10.3390/foods8030092. PMID: 30857316; PMCID: PMC6463098.

  24. Achamrah, N., Déchelotte, P., Coëffier, M. (2017). Glutamine and the regulation of intestinal permeability: from bench to bedside. Curr Opin Clin Nutr Metab Care. 2017 Jan;20(1):86-91. doi: 10.1097/MCO.0000000000000339. PMID: 27749689.

  25. Mount Sinai Health System. (n.d.). Slippery elm Information. Mount Sinai - New York. https://www.mountsinai.org/health-library/herb/slippery-elm

  26. Costantini, L., Molinari, R., Farinon,B., Merendino, N. (2017). Impact of Omega-3 Fatty Acids on the Gut Microbiota. Int J Mol Sci. 2017 Dec 7;18(12):2645. doi: 10.3390/ijms18122645. PMID: 29215589; PMCID: PMC5751248.

  27. Ohashi, W., Fukada, T. (2019). Contribution of Zinc and Zinc Transporters in the Pathogenesis of Inflammatory Bowel Diseases. J Immunol Res. 2019 Mar 10;2019:8396878. doi: 10.1155/2019/8396878. PMID: 30984791; PMCID: PMC6431494.

  28. Abdelhamid, L., Luo, X.M. (2018). Retinoic Acid, Leaky Gut, and Autoimmune Diseases. Nutrients. 2018 Aug 3;10(8):1016. doi: 10.3390/nu10081016. PMID: 30081517; PMCID: PMC6115935.

  29. Kellermann, L., Jensen, K.B., Bergenheim, F., Gubatan, J., Chou, N.D., Moss, A., Nielsen, O.H. (2020). Mucosal vitamin D signaling in inflammatory bowel disease. Autoimmun Rev. 2020 Nov;19(11):102672. doi: 10.1016/j.autrev.2020.102672. Epub 2020 Sep 15. PMID: 32942038.

Filter by
Recent Posts
Article recent blog
Dec 03, 2024
Detoxification Benefits of Chlorophyll and Chlorella
Article recent blog
Nov 22, 2024
Elderberry - A Natural Remedy: Benefits, Uses, & Safety Tips for Families
Article recent blog
Nov 14, 2024
Homemade Sore Throat Popsicles For Kids
Article recent blog
Nov 11, 2024
The Atopic March: How Eczema, Food Allergies, Asthma, & Allergies Are Connected
Article recent blog
Nov 03, 2024
What Is Leaky Gut, And How Do You Heal It?
Article recent blog
Oct 23, 2024
Dr. Green Life Staff Picks For Boosting Immunity, Mood, & Energy
Article recent blog
Oct 17, 2024
Dr. Green Life Supplement Guide For Mood Support
Article recent blog
Oct 11, 2024
Vitamin D Supplementation For Babies
Article recent blog
Oct 04, 2024
Managing Teen Acne: A Holistic Approach
Article recent blog
Sep 27, 2024
The Benefits of Beef Liver Capsules for Kids + Three Family Friendly Recipes!
Article recent blog
Sep 20, 2024
Baby Skin Care 101
Article recent blog
Sep 13, 2024
Debunking Myths: Yes, Eggs Are Part of a Heart-Healthy Diet!
Article recent blog
Sep 09, 2024
Fueling Workouts: Tips for Busy Parents
Article recent blog
Aug 28, 2024
The Benefits of Omega Fatty Acids for School-Aged Children
Article recent blog
Aug 23, 2024
The 3 Phases of Adrenal Dysfunction
Article recent blog
Aug 16, 2024
Choline: An Essential Nutrient For Pregnancy and Lactation
Article recent blog
Aug 09, 2024
Supporting Hormone Balance Naturally With Seed Cycling
Article recent blog
Aug 02, 2024
Nutrient Deficiencies Associated With Morning Sickness
Article recent blog
Jul 26, 2024
Everything You Need To Know About Antioxidants
Article recent blog
Jul 22, 2024
Understanding Prop 65: The Pros & Cons
Article recent blog
Jul 12, 2024
Caffeine Consumption During Pregnancy and Lactation
Article recent blog
Jul 07, 2024
Understanding & Supporting A Healthy Inflammatory Response
Article recent blog
Jun 28, 2024
Preconception Supplements For A Healthy Pregnancy
Article recent blog
Jun 20, 2024
What Is Postnatal Depletion Syndrome?
Article recent blog
Jun 12, 2024
Restoring Gut Health After Antibiotics: A Guide For Families
Article recent blog
Jun 07, 2024
How Long Should I Take Supplements? 3 Common Time Frames
Article recent blog
May 31, 2024
The Iodine-Thyroid Connection
Article recent blog
May 24, 2024
The Role of D-Mannose in Promoting Urinary Health
Article recent blog
May 17, 2024
Meet The 10 Essential Oils Handpicked For Our Skincare Line
Article recent blog
May 09, 2024
The Benefits of Dandelions + Two Family Friendly Recipes
Article recent blog
May 03, 2024
How Does Detoxification Work? Understanding Phase I, Phase II, and Phase III Detoxification
Article recent blog
Apr 25, 2024
How To Avoid Pesticides In Your Produce
Article recent blog
Apr 12, 2024
Omega Fatty Acids: Nutritional Sources & Health Benefits Explained
Article recent blog
Apr 03, 2024
10 Common Micronutrient Deficiencies & Inadequacies in the United States
Article recent blog
Mar 29, 2024
Vitamin D Deficiency & Premenstrual Symptoms
Article recent blog
Mar 29, 2024
Better Together: Vitamins D3 & K2
Article recent blog
Mar 23, 2024
12 Science-Backed Ways Probiotics Benefit The Immune System
Article recent blog
Mar 15, 2024
What To Look For In A Prenatal Vitamin
Article recent blog
Mar 07, 2024
What Are Hemorrhoids? Plus Tips On Prevention & Management
Article recent blog
Mar 01, 2024
New Study: Prenatal Choline Benefits Attention Span In Children
Article recent blog
Feb 22, 2024
Adrenal Fatigue 101—Plus My Favorite Adrenal Cocktail Recipe
Article recent blog
Feb 15, 2024
5 Common Toxins In Skin Care Products
Article recent blog
Feb 08, 2024
The Story Behind VaxClear®
Article recent blog
Feb 02, 2024
When To Take Vitamins For Maximum Benefit
Article recent blog
Jan 26, 2024
Nutrients Depleted By Proton Pump Inhibitors
Article recent blog
Jan 23, 2024
The Connection Between Nutrient Deficiencies & Hair Loss
Article recent blog
Jan 11, 2024
The Vast Health Benefits of Probiotics
Article recent blog
Dec 15, 2023
Our Top Supplements For Achy Joints
Article recent blog
Dec 06, 2023
Choosing A Supplement Delivery Method For Your Family
Article recent blog
Nov 14, 2023
Nutrient Depletion & The Birth Control Pill

drgreenlifeorganics