Who May Experience Leaky Gut Symptoms and Causes?

Anyone can experience increased intestinal permeability to some degree, as the gut barrier naturally changes in response to diet, stress, and environment. However, certain factors may increase the likelihood of developing leaky gut symptoms and causes.

Common contributors include:

Dietary patterns

Diets high in sugar, saturated fats, and processed foods may disrupt gut bacteria and contribute to inflammation. A low-fibre diet can also weaken the gut barrier by reducing beneficial microbes.

Chronic stress

Stress hormones can alter digestion, reduce blood flow to the gut, and change the makeup of the microbiome—all of which may affect barrier function.

Alcohol and smoking

Both are known to irritate the gut lining and increase intestinal permeability.

Medications

Certain drugs, especially long-term NSAID use, can weaken the gut lining.

Infections

Gastrointestinal infections can temporarily disrupt barrier function.

Genetics

Some people may have inherited differences in gut barrier regulation, though research is ongoing.

These factors often overlap, making lifestyle modifications an important part of managing gut health.

Commonly Reported Symptoms of a “Leaky Gut”

Many people who search for leaky gut symptoms and causes experience a combination of digestive and non-digestive symptoms. While these signs are nonspecific and can indicate many different conditions, they are frequently reported:

• Bloating, gas, diarrhoea, or constipation

• Persistent fatigue

• Brain fog or difficulty concentrating

• Skin issues such as rashes or acne

• Joint discomfort

• Food sensitivities

• Low-grade inflammation

Because these symptoms overlap with many digestive and metabolic disorders, it is important to consult a healthcare professional for proper assessment rather than self-diagnosing.

Foods That Support a Healthy Gut Barrier

While no single diet has been proven to “cure” leaky gut, there is strong evidence that certain foods promote a healthier microbiome and support gut barrier function. These foods may help reduce inflammation and improve overall digestive well-being.

Eat More Of:

• Vegetables: broccoli, kale, spinach, carrots, mushrooms, beetroot, zucchini

• Root vegetables: sweet potatoes, potatoes, yams, squash

• Fruits: bananas, berries, citrus fruits, kiwi, papaya, grapes

• Fermented foods: kimchi, sauerkraut, tempeh, miso

• Seeds: chia, flaxseed, sunflower seeds

• Whole grains (gluten-free options): buckwheat, sorghum, amaranth, gluten-free oats

• Healthy fats: extra virgin olive oil, coconut oil, avocado

• Omega-3-rich fish: salmon, sardines, tuna, mackerel

• Lean proteins: chicken, turkey, eggs, lean beef

• Cultured dairy: yogurt, kefir, Greek yogurt, buttermilk

• Gut-friendly beverages: water, herbal teas, bone broth, kombucha

These foods feed beneficial bacteria, reduce inflammation, and help strengthen the integrity of the gut lining.

Foods to Reduce or Limit

Certain foods may irritate the gut lining, contribute to inflammation, or negatively affect the microbiome:

• Processed meats such as bacon, deli meats, and hot dogs

• Refined baked goods including cakes, pastries, cookies, and pizza

• Snack foods such as chips, crackers, pretzels, and sugary bars

• Fast food and highly processed meals

• Artificial sweeteners (aspartame, sucralose, saccharin)

• Alcohol and sugary carbonated drinks

Moderation is key—occasional consumption is generally fine for most people.