🦠 Leaky Gut Symptoms and Foods to Avoid for Gut Health Recovery

Self-Test, Triggers, and 7 Natural Tips to Heal Your Gut Lining

Do you feel bloated, fatigued, or mentally foggy after meals?
Your gut may be trying to tell you something deeper.

Leaky Gut Syndrome, though not yet universally accepted in conventional medicine,
is gaining increasing support from functional medicine experts and emerging research.
It refers to increased intestinal permeability, where the gut lining becomes weakened,
allowing toxins, microbes, and undigested food to enter the bloodstream.

This post will help you:

• ✅ Recognize signs of leaky gut
• ❌ Identify harmful foods
• 🌱 Restore gut health naturally

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🚨 Common Symptoms of Leaky Gut Syndrome

☑ Gas, bloating, diarrhea or constipation
☑ Food sensitivities (dairy, gluten)
☑ Unexplained fatigue or brain fog
☑ Skin issues (eczema, acne, rashes)
☑ Frequent colds, allergies, or autoimmunity
☑ Headaches, mood swings, low focus
☑ Joint pain or chronic inflammation

👉 Experiencing 4 or more of these symptoms may indicate increased gut permeability.
Seek evaluation through a functional medicine practitioner or GI specialist.

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❌ Foods That May Worsen Leaky Gut

1. 🌾 Gluten (wheat, rye, barley)

• Damages tight junctions of intestinal lining
• Linked to inflammation even in non-celiac individuals

2. 🥛 Dairy Products

• Lactose intolerance and casein sensitivity can lead to bloating and inflammation

3. 🧃 Ultra-Processed Foods

• Additives like emulsifiers, preservatives, and artificial sweeteners disrupt gut microbiota

4. 🍭 Sugar and Refined Carbs

• Feed bad bacteria and contribute to gut dysbiosis

5. 🍺 Alcohol

• Damages gut lining and worsens inflammatory response

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✅ Foods and Habits That Help Heal the Gut

✔ Eat More Of:

• Fermented foods: kimchi, sauerkraut, kefir, yogurt
• Prebiotic fiber: garlic, onions, asparagus, oats
• Omega-3 fats: salmon, chia seeds, flaxseeds
• Bone broth: rich in collagen and glutamine

💡 Lifestyle Habits:

• Maintain consistent sleep and meal schedule
• Manage stress (breathing, journaling, walking)
• Avoid unnecessary antibiotics and NSAIDs

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📚 References & Sources

1. Harvard Health Publishing – What is leaky gut?
   [https://www.health.harvard.edu]
2. Johns Hopkins Medicine – Intestinal permeability & inflammation
   [https://www.hopkinsmedicine.org]
3. Seoul National University Hospital – Gastroenterology Department
   [https://www.snuh.org]
4. Institute for Functional Medicine – Clinical Guidelines on Gut Health
   [https://www.ifm.org]

This article was compiled by ChatGPT (GPT-4.5, as of May 2025).