Leaky Gut: What we know
Have you ever wondered if your gut health could affect more than just your digestion?
If you have been struggling with chronic illnesses or stress-induced conditions, you might want to pay more attention to your gut.
In this blog post, we will explore the concept of leaky gut, what causes it, how it relates to other health problems, and what you can do to support and potentially improve it—though complete reversal isn’t guaranteed.
What is leaky gut?
Leaky gut, also called increased intestinal permeability, occurs when the lining of the small intestine becomes compromised, allowing substances like partially digested food, bacteria, toxins, and inflammatory molecules to enter the bloodstream. This can trigger immune reactions and inflammation throughout the body.
In healthy intestines, tight junctions regulate the passage of nutrients while keeping harmful substances out. When these junctions become damaged, the barrier becomes more permeable. Although the term "leaky gut syndrome" is still debated in mainstream medicine, research shows that increased intestinal permeability can play a role in the development and progression of certain conditions.
What causes leaky gut?
Common causes include:
Poor diet: Diets high in refined sugars, processed foods, gluten, and alcohol can harm gut barrier function.
Medications and toxins: Frequent use of NSAIDs, antibiotics, or exposure to pesticides, plastics, and other environmental toxins can weaken the gut lining.
Dysbiosis and infections: An imbalanced microbiome or infections such as parasites and certain bacteria can contribute to permeability.
Stress: Chronic stress can impair digestion, weaken the immune system, and disrupt the tight junctions in the intestinal wall.
Genetic predispositions: People with autoimmune conditions or celiac disease may be more prone to increased permeability.
How does leaky gut affect your health?
Leaky gut may be linked to:
Digestive problems such as bloating, IBS, diarrhoea, and constipation
Autoimmune conditions where the immune system mistakenly attacks healthy tissue
Mood and brain health issues including brain fog, anxiety, and depression
Skin issues such as acne, eczema, rosacea, and psoriasis
Hormonal imbalances affecting weight, sleep, energy, and menstrual cycles
Can leaky gut repair itself?
The gut has a remarkable ability to repair, but timelines vary depending on the cause and what you do to support healing. Studies suggest that targeted nutrition, specific prebiotics or probiotics, and lifestyle changes can improve markers of permeability within weeks to months, although results are mixed and often strain- or protocol-specific.
How can you help heal leaky gut?
Diet and nutrition
Remove inflammatory triggers like refined sugar, alcohol, processed foods, gluten, and dairy if you are sensitive
Eat gut-nourishing foods such as bone broth, fermented foods, fibre-rich vegetables, oily fish, and antioxidant-rich fruits
Supplements
L-glutamine, collagen, zinc, omega-3 fatty acids, and selected prebiotics and probiotics can support barrier function for some people. Results vary and depend on choosing the right type and dose for the right person
Probiotics: what the research really says
Certain probiotic strains have been shown to support barrier function and related symptoms, but findings are not consistent across all products or conditions. Quality, dose, and strain matching matter, and most products contain only a handful of strains, which may not be enough to significantly shift a diverse microbiome
Some studies have found that after antibiotics, generic probiotic blends did not restore microbiome diversity effectively and could even delay the gut’s natural recovery, whereas autologous faecal microbiota transplantation (FMT) led to faster reconstitution. This does not mean probiotics never help, but it does suggest they are not a universal fix and should be chosen with care
Faecal microbiota transplantation (FMT): where it stands
In the UK, FMT is recommended for recurrent Clostridioides difficile infection and is regulated to medicine-level standards, with strict donor screening and manufacturing controls. Access is via NHS specialist centres and a limited number of regulated providers
For other conditions, FMT remains experimental. Guidance emphasises cautious, trial-based use because of safety, regulatory, and quality-control considerations. Some trials have been paused or slowed in the past due to safety alerts and donor screening requirements, and expansion beyond C. difficile remains limited pending stronger evidence
FMT can be highly effective for recurrent C. difficile, but it is not a routine option for general gut healing or leaky gut at present
Lifestyle
Manage stress with meditation, yoga, journalling, or time in nature
Get 7 to 8 hours of quality sleep each night
Avoid unnecessary antibiotics and NSAIDs
Include regular physical activity to support circulation and detoxification
Fasting
Giving your digestive system a break can allow the gut lining time to repair and reset. Check out Dr Mindy Pelz and her fasting community for practical guidance and support
Testing and professional guidance
Testing for markers such as zonulin or assessing microbiome health can help target the right interventions
Addressing underlying conditions such as IBS, IBD, or coeliac disease is essential for long-term repair
Conclusion
Leaky gut is not a formally recognised condition, but increased intestinal permeability is real and can have wide-reaching effects. Recovery is possible for many people, though the process and results vary. By combining dietary changes, carefully selected supplements, realistic expectations around probiotics, an understanding of where FMT is and is not appropriate, stress management, fasting, and professional guidance, you give your gut the best chance to heal.
