what is Leaky gut and how do i fix it?

Leaky Gut: The Hidden Root of Your Health Struggles & How to Heal Naturally

Do you often experience bloating, fatigue, brain fog, or joint pain? These seemingly unrelated symptoms could all be linked to a condition known as leaky gut syndrome. As a naturopath, I see this issue far more often than people may realise, and healing the gut is often the missing link in achieving overall well-being.

What is Leaky Gut?

Leaky gut, or intestinal permeability, occurs when the lining of your intestines becomes compromised, allowing toxins, undigested food particles, and harmful bacteria to pass into the bloodstream. This can trigger systemic inflammation, weaken the immune system, and contribute to various chronic conditions, including autoimmune diseases, allergies, and digestive disorders.

The gut lining acts as a selective barrier, allowing beneficial nutrients to be absorbed while keeping harmful substances out. However, when this barrier is weakened, it can set off a chain reaction of health issues that may not seem directly related to digestion. Addressing leaky gut can be a game-changer in restoring health and vitality.

What Causes Leaky Gut?

Several factors can contribute to a damaged gut lining, including:

Processed foods, refined sugars, and inflammatory diets – These foods can disrupt the gut microbiome and weaken the intestinal barrier.
Chronic stress and high cortisol levels – Prolonged stress increases inflammation and impacts digestion.
Overuse of antibiotics, NSAIDs, and other medications – These can strip the gut of beneficial bacteria and compromise gut health.
Environmental toxins and pesticides – Exposure to toxins from food, water, and personal care products can affect gut integrity.
Gut imbalances such as Candida overgrowth and dysbiosis – An imbalance of gut bacteria can contribute to intestinal permeability.
Nutrient deficiencies, particularly in zinc, vitamin D, and omega-3s – These nutrients play a crucial role in maintaining gut health.

Signs You May Have Leaky Gut

Leaky gut can manifest in different ways, but common symptoms include:

Chronic bloating, gas, or digestive discomfort – Poor gut integrity can lead to malabsorption and digestive distress.
Food sensitivities and unexplained allergies – A weakened gut lining allows allergens to enter the bloodstream, triggering reactions.
Persistent fatigue and brain fog – Inflammation from leaky gut can affect energy levels and cognitive function.
Autoimmune conditions (e.g, Hashimoto’s, rheumatoid arthritis) – Leaky gut is a key contributor to autoimmunity.
Skin issues like eczema, rosacea, or acne – The gut-skin connection is strong, and inflammation in the gut often shows up on the skin.
Joint pain and muscle aches – Inflammation from leaky gut can lead to chronic pain and stiffness.
Frequent colds, infections, or weakened immunity – Since 70% of the immune system resides in the gut, a compromised gut means a weakened defence system.

8 Natural Remedies to Support Gut Healing

The good news is that leaky gut can be healed naturally by removing irritants, restoring the gut lining, and replenishing beneficial bacteria. Here are the top 8 herbs and supplements that support gut repair:

🌿 L-Glutamine – An essential amino acid that helps rebuild and repair the intestinal lining.
🌿 Zinc – Critical for immune function and gut barrier integrity.
🌿 Collagen & Bone Broth – Rich in amino acids like glycine and proline, essential for gut healing.
🌿 Astragalus – A powerful adaptogen that reduces inflammation and supports immunity.
🌿 Slippery Elm – Creates a soothing, protective coating along the digestive tract.
🌿 Chamomile – Helps ease digestive upset and supports gut relaxation.
🌿 Licorice Root (DGL) – Supports the mucosal lining and reduces gut inflammation.
🌿 Ginger – Aids digestion, reduces bloating, and has potent anti-inflammatory properties.

The Role of Probiotics and Prebiotics in Gut Health

In addition to these powerful supplements, probiotics and prebiotics play a vital role in maintaining a healthy gut microbiome.

Probiotics – Beneficial bacteria that help restore balance in the gut. Sources include fermented foods like sauerkraut, kimchi, kefir, and high-quality probiotic supplements.
Prebiotics – Fiber-rich foods that nourish good bacteria, such as onions, garlic, bananas, asparagus, and dandelion greens.

Lifestyle and Dietary Tips for a Healthy Gut

Healing your gut isn’t just about taking supplements—it requires a holistic approach. Here are some additional ways to restore gut health:

Eliminate inflammatory foods – Avoid processed foods, refined sugar, gluten, and dairy if sensitive.
Prioritise whole, nutrient-dense foods – Include fibre-rich vegetables, fermented foods, and healthy fats.
Manage stress – Practice mindfulness, deep breathing, and gentle movement like yoga.
Improve sleep – Aim for 7-9 hours of quality rest to support gut and immune function.
Support digestion – Drink bone broth, herbal teas, and use digestive enzymes if needed.
Stay hydrated – Drink plenty of filtered water to support detoxification and digestion.
Get regular movement – Exercise supports a healthy microbiome and improves digestion.
Avoid toxins – Use natural cleaning and personal care products to reduce toxic exposure.

How Long Does It Take to Heal Leaky Gut?

The timeline for healing leaky gut varies from person to person. Some people see improvements within a few weeks, while others may take several months to fully restore gut integrity. The key is consistency—sticking with a gut-healing diet and lifestyle changes over time.

Leaky gut doesn’t have to control your health. With the right diet, lifestyle changes, and practitioner prescribed supplements and herbs, you can restore gut integrity and reclaim your vitality.

Your health begins in the gut—let’s heal it naturally. 💚