If you’re reacting to every food (foods you could eat as a child like gluten or dairy with no problem but can’t eat now), have heartburn, eczema, brain fog after eating… leaky gut may be the culprit.

What is Leaky Gut?

Leaky gut, also known as intestinal permeability, is a condition where the lining of the gastrointestinal tract becomes compromised, allowing unwanted substances to pass through the gut wall and into the bloodstream. Normally, the gut lining acts as a protective barrier, but in leaky gut, the tight junctions between cells become loose, creating gaps that permit toxins, undigested food particles, and microbes to escape.

What Symptoms and Conditions are Associated with a Leaky Gut?

When the gut barrier is compromised, these foreign substances (toxins, undigested food, and microbes) enter the bloodstream and the immune system reacts, triggering inflammation. If left unaddressed, leaky gut can contribute to chronic health issues like environmental allergies, autoimmune conditions such as RA and Hashimoto’s thyroiditis, fatigue, skin conditions (eczema, acne, psoriasis) chronic sinusitis, and brain fog (especially after eating).

What Causes Leaky Gut?

• Chronic medication use (NSAIDs, proton pump inhibitors, chemotherapy)
• Chronic stress (ie. being in a state of sympathetic overdrive “fight or flight”)
• GI infections and microbial imbalance (C. diff, candida, SIBO)- we can test for these!
• Abdominal surgeries
• Celiac disease and non-celiac gluten sensitivity
• Diet rich in ultra-processed foods and devoid of fiber

But here’s the good news: in just 3-5 days, you can begin to install a healthier, stronger gut barrier! It’s the fastest cell turnover in our body! A strong gut lining means a strong immune system, healthy skin, and even a happy brain. On the flip side, a weak gut barrier lets proteins sneak through, triggering inflammation.

Ways to Heal a Leaky Gut

1. Identify and eradicate any dysbiosis (overgrowth of “bad” bacteria or an imbalance of bacteria; Small Intestinal Bacterial Overgrowth). We often order stool tests to assess for dysbiosis and/or breath tests to assess for SIBO.
2. A whole foods diet, rich in a VARIETY of fiber-rich plant foods: The more diverse the microbes are in your gut, the healthier you are! To achieve diversity of gut microbes you need to eat a diverse diet. Data from the American Gut Project conducted by researchers at University of California San Diego School Medicine found that consuming more than 30 different types of plant foods each week was associated with decreased inflammation. The more diverse the diet, the higher amount of short chain fatty acids (SCFAs) like butyrate. Butyrate is a first line defense for the gut barrier. Bottom line: Plants, plants, and more plants!
3. Bone broth: Rich in collagen and glycine, which can support the gut lining.
4. Probiotics: Support microbial balance and immune system regulation. Here is one of my favorite probiotics.
5. Digestive enzymes: Help break down food, reducing irritation and inflammation.
6. L-glutamine and demulcent herbs: L-glutamine repairs the intestinal lining. Demulcent herbs like slippery elm, licorice (DGL), and marshmallow root soothe and protect the gut. Here is what I often will recommend to my patients for gut-repair:
   • L-glutamine– 2 scoops mixed in water

1. Slippery elm– 2 tsps mixed in water
   • Slippery elm can affect the absorption of medications and other supplements so it is best to take it at least 3 hours away from prescription medications and minerals, such as calcium.

*Always discuss supplements with your doctor first before starting a new regimen.