What is Leaky Gut and How Does It Impact Overall Health?

Gut Health

2 May

Ever feel like your gut has a mind of its own? Bloating after everything you eat, unpredictable bathroom habits, skin flare-ups, fatigue that won’t budge, and brain fog that hits like a tonne of bricks, these are symptoms I hear about every week from the women I work with. And more often than not, they’re linked to something called increased intestinal permeability ~ more commonly known as "leaky gut."

While "leaky gut" might sound a bit fringe, the science behind it is real,and growing. As a dietitian working in women’s health and gut health, let me break it down in simple, practical terms.

What Is Leaky Gut?

Your gut lining isn’t just a passive tube, it’s a smart gatekeeper. It decides what gets into your bloodstream (like nutrients) and what stays out (like toxins and harmful bacteria).

The gut wall is made up of a single layer of cells held together by structures called tight junctions. These act like zippers, keeping things sealed. But when these junctions loosen [thanks to stress, diet, illness, or medications] particles that shouldn’t be in your bloodstream start slipping through. That’s what we call increased intestinal permeability, or leaky gut (Fasano, 2012).

When things like undigested food, bacterial toxins, or other irritants sneak into the bloodstream, your immune system sees them as invaders, triggering inflammation and other symptoms (Camilleri, 2019).

How Leaky Gut Can Affect Your Whole Body

Leaky gut doesn’t just stay in your gut. Because your gut is connected to nearly every major system in your body, a leaky gut can show up in unexpected ways.

1. It Can Drive Inflammation

When unwanted particles leak into your bloodstream, your immune system reacts, which can lead to low-grade, chronic inflammation. Over time, this is linked to health issues like fatigue, joint pain, skin problems, and even mood disorders (Turner, 2009; Maes et al., 2008).

2. It Can Confuse Your Immune System

Up to 70% of your immune system lives in your gut. If it’s constantly on high alert because of what’s getting through a leaky barrier, it can overreact, leading to allergies, food sensitivities, and even autoimmune conditions (Fukui, 2016).

3. It Can Mess With Your Hormones

Your gut helps process and clear out hormones like oestrogen. When it's inflamed or under stress, this system can get disrupted, potentially contributing to symptoms like heavy periods, mood swings, or PMS (Plottel & Blaser, 2011).

4. It Can Show Up on Your Skin

Skin issues like acne, eczema or rosacea can often trace back to what’s going on in your gut. When the gut barrier is compromised, it can trigger inflammation that shows up on your skin (De Pessemier et al., 2021).

5. It Can Affect Your Mood and Focus

Your gut talks to your brain. A leaky gut can lead to inflammation that interferes with how you feel and function mentally, think anxiety, low mood, brain fog or trouble concentrating (Kelly et al., 2015).

What Causes Leaky Gut?

It’s rarely just one thing ~ it’s usually a combination of stressors over time, including:

Chronic stress (O'Mahony et al., 2009)
Diets high in processed foods, sugar and alcohol
Gut infections like parasites or SIBO
Certain medications (NSAIDs, antibiotics, PPIs) (Zhang et al., 2013)
Food sensitivities (even to seemingly healthy foods)
Deficiencies in key nutrients like zinc, vitamin D, and glutamine

How Do You Know If You Have It?

There’s no single test that says “yes, you have leaky gut,” but there are some ways to get clues:

Zonulin levels: This protein regulates tight junctions. High levels might indicate leaky gut (Fasano, 2012).
Lactulose/mannitol test: Measures how two sugar molecules pass through your gut lining.
HTMA and functional tests: These won’t diagnose leaky gut directly but can point to stress, inflammation or nutrient issues that suggest something’s going on with gut health.

How to Support a Healthy Gut Barrier

If you suspect your gut lining needs some TLC, here are evidence-backed strategies that can help:

1. Anti-inflammatory Nutrition

Eat more whole foods ~ especially fibre-rich veggies, colourful fruits, healthy fats (like olive oil and flaxseeds), and omega-3s. Cut back on things that can irritate your gut, like alcohol, excess caffeine, processed foods and refined sugar (DeMeo et al., 2002).

2. Glutamine

This amino acid is like fuel for your gut lining. It’s been shown to help reduce permeability and support healing (Kim et al., 2007).

3. Zinc Carnosine

This combo has been shown to help repair the gut lining and soothe inflammation in the digestive tract (Arai et al., 1999).

4. Probiotics and Prebiotics

Good bacteria (like Lactobacillus) help keep the gut barrier strong. Prebiotic fibres - from garlic, onions, oats, or resistant starch feed those bacteria (Rossi et al., 2016).

5. Polyphenols

Found in things like green tea, berries, turmeric and dark chocolate, these compounds help reduce gut inflammation and support tight junctions (Serino et al., 2012).

Bottom Line: If Your Gut’s Not Happy, You’ll Feel It

If your symptoms have been brushed off as “just stress” or “just being a woman,” it’s time to take a closer look. Your body is sending you messages for a reason, and they’re worth listening to.

The good news? With the right tools, testing, and a personalised plan, you can restore your gut health and start feeling like yourself again.

I work with women every day who are tired of feeling off and want real answers that actually help. If that sounds like you, I’d love to support you.