What is a leaky gut, and what can I do?

Key Points

• Leaky gut is when the gastrointestinal wall is impaired, allowing toxins to enter the bloodstream. 
• Lifestyle factors may disturb the gut microbiota, which may lead to leaky gut.
• Symptoms of a leaky gut may include abdominal pain and bloating, nutritional deficiency and fatigue. 

Our gut lining absorbs nutrients from our food and also stops toxins and bacteria from passing into the bloodstream. When the lining is damaged or inflamed, it may become ‘leaky’, leading to a range of issues.  

So what is a leaky gut, and is there anything you can do about it? We spoke with Naturopath, Gabbie Watt for her recommendations on diet and supplements that may help the condition.

What is a leaky gut?

“Leaky gut is when the gastrointestinal wall becomes impaired, which may lead to increased permeability within the gut lining,” says Gabbie. “When increased permeability occurs, bacteria and toxins can leak into the bloodstream.”

The causes of this damage are still the focus of research, Gabbie adds. But there are several factors that may increase permeability, including stress, some medications and pregnancy. Consuming processed foods and alcohol also affect permeability. 

“With toxins and bacteria entering the bloodstream, health effects can arise involving the digestive, hormonal, immune, nervous, respiratory and reproductive systems.”

Gabbie says there are many symptoms someone with a leaky gut might experience, and these symptoms aren’t specific to this condition. Therefore, it can be a difficult condition to identify. However, some common symptoms include: 

• abdominal pain and bloating
• loose stool
• nutritional deficiencies
• fatigue
• widespread inflammation

Eating whole grains, fruits and vegetables help increase the beneficial gut bacteria and promote a strong barrier

What diet can help a leaky gut?

The typical Australian diet, which can be high in saturated fats, may be contributing to the nation’s cases of leaky gut. If you have leaky gut concerns, it may be beneficial to make some dietary changes.  

Gabbie has this advice: “It’s important to work with a qualified health professional who can guide you on your gut health journey. You need to understand what foods may be aggravating the condition for you. 

“Generally, though, replacing fried and processed  foods with whole grains, fruits and vegetables will help feed all the beneficial gut bacteria to help maintain a strong gut barrier.”

To increase the beneficial gut bacteria and promote a strong barrier, try:

• reducing your intake of refined sugar
• increasing your intake of omega-3 fatty acids
• increasing consumption of fermented foods

Exercise has been shown to promote the growth of beneficial gut bacteria

What leaky gut supplements may offer benefits?

There are several supplements that may also help decrease gut permeability. These include: 

• L-glutamine: “Glutamine is an amino acid and the main fuel source for the intestinal epithelial cells, which may help strengthen the gut wall,” says Gabbie.
• Collagen: “Collagen contains both proline and glycine which are amino acids that aid in rebuilding the gut lining.” 
• Omega-3: As mentioned, omega-3 may help reduce the permeability of the gut wall by positively altering the gut microbiota and reducing inflammation in the gut.
• Colostrum: “Colostrum from bovine sources has immunological components plus nutrients, vitamins and minerals that may help heal the gut lining.”  

What lifestyle changes are recommended?

Lifestyle changes may also help.

“Research shows that sleep-related disorders have been associated with gut permeability,” Gabbie says. “Exercise has been shown to shift the gut microbiome towards growth of beneficial gut bacteria.

“Stress can also increase the risk of gut permeability. Incorporate mindful activities throughout your day to reduce stress and engage in activities you enjoy.” 

Discover more today

Leaky gut may occur when the protective lining of our intestines becomes compromised, leaking toxins and bacteria into the bloodstream and causing various health issues. 

If you believe you have symptoms of a leaky gut, speak with your healthcare professional who can provide advice on treating gut issues and other gut concerns such as IBS. 

Related:

• How may L-glutamine benefit gut health?
• Does bone broth support gut health?
• What are the worst foods for gut health?

Gabbie Watt is a Naturopath and is passionate about blending evidence-based practice and traditional natural medicine into her approach. With experience previously working as a Radiation Therapist, Gabbie’s professional background in conventional medicine has been instrumental in shaping her holistic approach to health.

Reviewed by Healthylife health experts October 2023