Without testing or in between testing, it can be challenging to know the signs leaky gut is healing. Luckily, there are key indicators so you can feel confident that the effort you are putting into your plan is doing what it is supposed to! 

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If you’ve been on a gut health protocol for any length of time, you might be wondering if there are some clear signs leaky gut is healing and if your plan is working for you. Luckily, some clues can help identify that you are having success and on the right path! 

Chances are, if you are working on healing your gut, you’re probably familiar with the term leaky gut. Leaky Gut Syndrome is a common gut dysfunction. While many are affected by it, many are living with it unknowingly. The good news is that once you heal Leaky Gut, you can feel drastically better, physically and mentally. If you are on your path to healing Leaky Gut, look for these clear signs to know you’re making significant progress. 

WHAT IS LEAKY GUT SYNDROME?

Leaky Gut Syndrome, also known as Intestinal Permeability, occurs when junctions in the gut lining loosen, allowing molecules and foreign matter (such as undigested food particles, endotoxins, and microbes) to pass between the cells that line the intestines and into the bloodstream.

When these molecules come in contact with immune cells in the gut-associated lymphoid tissue (GALT), they can trigger an immune response that causes inflammation and further increases the permeability of the gut.

There are typically several layers of protection against unwanted substances getting through the intestinal lining:

• Immune cells
• Mucous layer
• Tight junctions

In a healthy gut, the junctions in the gut lining should be tight and secure, preventing anything from entering or exiting. When foreign particles leak through a compromised gut lining and enter the bloodstream, it can trigger increased inflammation and other chronic health issues. 

WHAT CAUSES LEAKY GUT?

Many factors can contribute to or cause Leaky Gut to occur, including regulatory proteins, nutrients, inflammatory cytokines, and bacteria.

While some factors are easier to manage than others, it’s essential to be aware of how our internal and external environment can impact the gut and potentially trigger Leaky Gut. 

Common causes of Leaky Gut include:

• Impaired digestion 
• Intestinal inflammation 
• Alcohol consumption
• Food components and additives 
• High-fat diets 
• Gut infections 
• Inflammation 
• Medications and NSAID use 
• SIBO 
• Stress 
• Nutritional deficiencies (especially Vitamin A, Vitamin D, or zinc deficiency)

Additional contributors of gut barrier degradation include:

Dysbiosis

Underlying infections within the gut can contribute to a leaky gut lining. Infections, such as Candida Overgrowth, H. pylori, SIBO, and parasites, are the main culprits of dysbiosis. Any type of Dysbiosis, or imbalances in the gut microbiome, can also play a role due to decreased stomach acid (hypochlorhydria). 

Stress

External factors, such as stress, toxin overload, and poor dietary habits, are also known to trigger Leaky Gut. Stress is the root of all illness. In the case of your gut, ongoing stress can cause a weakened gut lining, alter the gut microbiome, and increase inflammation. 

Toxins 

Being exposed to an overload of toxins, such as heavy metals, pesticides, mold, etc, also increases inflammation and promotes imbalances in the gut. Making poor dietary choices can also play a role in Leaky Gut. 

Dietary Choices

Foods that contribute to poor gut health include processed foods, sugar, alcohol, excess caffeine, seed oils, and some sources of wheat and conventional dairy. In addition, exposure to food antigens or consuming food sensitivities or intolerances can also contribute to intestinal inflammation, immune activation, and systemic disease. 

GLUTEN AND THE ZONULIN CONNECTION

Zonulin is a protein that regulates the junctions in your gut lining. As you may guess, zonulin plays a primary role in Leaky Gut. For some, consuming gluten can increase zonulin levels in the gut, which loosens the gut lining. The more zonulin that is produced, the looser the junctions get. Those with Celiac Disease, Non-Celiac Gluten Sensitivity (NCGS), and autoimmunity are most at risk.

Whenever possible, it is important to rule out Celiac disease, Non-Celiac Gluten Sensitivity, and a peptide intolerance to gluten when considering a plan to improve intestinal permeability. 

SIGNS YOU MIGHT HAVE LEAKY GUT

Leaky Gut Syndrome comes with a long list of symptoms– some are related to the gut, and others are not. Some of the classic symptoms of Leaky Gut may surprise you since they are not gut-related.

The most common signs and symptoms of Leaky gut include:

• Chronic bloating, gas, or digestive discomfort
• Brain fog, fatigue, or low energy
• Skin issues, like eczema or acne
• Food sensitivities or intolerances
• Joint pain or inflammation
• Irregular bowel movements (diarrhea or constipation)
• Depression and anxiety
• Hormone changes like estrogen dominance, PCOS, and irregular cycles
• Weight fluctuations (weight gain or loss) 

Unfortunately, every system and function within the body is affected by the gut. For example, the gut-brain axis explains the connection between the brain and gut, while the gut-skin axis describes how the gut affects the skin (and vice versa). The oral microbiome directly connects to the balance of bacteria in our gut microbiome. Everything in the body is connected to the gut, which is why the symptoms can span from head to toe.

To clearly rule out leaky gut and get a baseline lab confirmation, I recommend this test, which is the most accurate. 

HOW LONG DOES IT TAKE TO HEAL THE GUT LINING?

When addressing Leaky Gut, a critical step is healing and sealing the gut lining. While you might be anxious to heal and seal as quickly as possible, there is no telling how long the process could take. Despite popular belief, there is no one-size-fits-all approach to healing the gut and reversing Leaky Gut Syndrome. 

Case in point: many factors influence healing time, including:

• Underlying infections or other chronic illnesses (like autoimmunity)
• Diet 
• Llifestyle
• Stress
• Toxic load and environment 
• Biotransformation (detoxification) 
• Genetics
• The severity of Leaky Gut

In my 1:1 personalized coaching program, Microbiome Makeover, we spend four months preparing for complete gut restoration (more on that framework below). This process will take longer for some than others. However, it is a critical step in healing the gut overall.

9 SIGNS LEAKY GUT IS HEALING

Without testing or in between testing, it can be challenging to know precisely what is happening in your gut and the signs leaky gut is healing once you begin a restoration protocol. Luckily, there are key indicators so you can feel confident that the effort you are putting into your plan is doing what it is supposed to! 

If your gut is healing, these are the tell-tale signs to look for:

Less Bloated and More Regular 

A healthy, sealed gut will result in fewer digestive symptoms, like bloating, diarrhea, and/or constipation. You’ll likely notice your bowel movements are getting more regular (ie, 1-3 times a day without straining).

If you aren’t sure what an ideal bowel movement is, this is what to look out for. 

More Energy and Less Brain Fog

Due to the brain-gut axis, a healthy gut will lead to fewer moments of brain fog and more mental/physical energy. You should notice you are waking up refreshed with more energy and can power through your day without needing a nap or cup of coffee. 

Reduced Food Sensitivities 

Food sensitivities are a red flag for gut dysfunction. When you are able to reintroduce foods that you were previously sensitive to successfully, you can trust that your gut is healing well. This is typically the number one clue I see that clients are healing their gut, and it almost always matches up with a follow-up intestinal permeability test. 

When you heal the gut, you should be able to eat and tolerate more foods than you were before. Long-term restriction due to ongoing sensitivities means there is still an immune-mediated reaction triggered by intestinal permeability. 

To learn more about food sensitivities and the best way to test these, check out this post here.

Maintained “Happy Weight” 

When you heal your gut, weight loss should be effortless due to decreased inflammation. If you are noticing that the scale is finally budging after a period where it seemed like weight loss was impossible for you, this is an excellent sign that the gut is healing!

In the same way, maintaining a happy, healthy weight for you shouldn’t be a struggle, especially if you have adopted healthy, balanced lifestyle habits. If you are having a hard time maintaining a healthy weight, gut imbalances could be to blame.

Adequate Sleep 

Falling asleep and staying asleep easily every night is an excellent sign of a healthy gut. Most gut infections come out to play and are activated at night, which can make sleep a challenge. If gut infections were causing symptoms of low stomach acid, reflux, or GERD, these symptoms would also worsen at night. So if you see improvements in these areas, this is a good clue you’re on the right track with your gut health! 

Additionally, diversity in the gut microbiome supports the regulation of melatonin and cortisol, which contribute to our sleep-wake cycle. 

Skin Conditions Clear Up 

Clear and healthy skin is usually the first shift that happens within the first few months of beginning a gut protocol that is working. The gut-skin axis explains that what is going on within the gut has a direct impact on our skin. A problematic gut often equals problematic skin. When chronic skin conditions, like eczema or acne, start to clear, you can be confident you are on the right track.

Stronger Immune System 

70-80% of the immune system is housed in the gut. Therefore, when the gut is struggling, so will the immune system. A strong, regulated immune system is an excellent sign of gut healing taking place, and you should notice that you are sick less often or can quickly recover from illnesses such as the common cold and flu or upper respiratory infections. 

Improved Mood and Mental Health 

As previously mentioned, the gut-brain axis describes the strong connection between the gut and brain. A healthy or healing gut will have a direct impact on your mood and mental health by increasing serotonin in the mucosal cell membranes located in the gut. If you experienced anxiety and or depression before beginning your gut health plan and are starting to see improvements in this area, your gut health is improving! 

Improved Lab Markers (Leaky Gut Panel) 

If you’re working with a functional practitioner and used an intestinal permeability panel with zonulin antibodies (the gold standard), rechecking those markers is a great way to confirm if your gut is healing. I always suggest getting a baseline first before jumping into a gut health program so you can ensure your efforts are effective and that the “needle is going in the right direction”. 

If intestinal permeability isn’t improving, you’ll want to confirm this and rule out other factors such as Lyme, mold, heavy metals, or Epstein-Barr virus, as examples. 

There are many tell-tale signs, as well as functional tests, that will indicate that your gut is healing. I also like to look at a repeat stool analysis because that will always give us a complete picture of gut health, bacteria diversity, digestion and assimilation, and any foreign invaders still lingering around preventing the gut from being able to heal and seal. 

HOW TO REPAIR A LEAKY GUT 

If you still aren’t sure your gut is healing based on those nine signs above, you might want to reevaluate your current plan to make sure you aren’t skipping any steps that will support gut healing. 

In the best-case scenario, healing the gut will include a personalized approach. However, every gut healing program should consist of the foundations of functional medicine. 

Start With Functional Medicine Foundations 

The foundations, or pillars, of functional medicine include:

• Balancing blood sugar
• Strengthening the immune system 
• Boosting mitochondria (AKA cellular energy)
• Reducing toxin overload
• Addressing nervous system dysregulation & stress
• Optimizing hydration
• Improving sleep quality
• Supporting methylation and other genetic factors 
• Reducing inflammation
• Moving your body regularly 
• Having positive relationships and a supportive social network or community 
• Faith and spirituality 
• Eating a nutrient-rich anti-inflammatory diet 

All of these foundations are key components to achieve full body healing and wellness. 

In my 1:1 personalized coaching program, I always like to work on these foundations and then support the body in 3 key areas that serve as the most essential prerequisites of gut healing in this particular order: 

1. Cellular nutrition and ATP optimization 
2. Drainage and elimination 
3. Liver detoxification
   

After those three steps are achieved, the fundamental transformation can begin to heal the gut effectively. My gut restoration and healing protocol includes a 7R approach (a few more steps than the classic “5R’s of Gut Healing” approach you might be familiar with. 

7 Steps to Gut Restoration & Healing Include: 

1. REMOVE: Identify and remove unique gut infections, unique food sensitivities, toxins, heavy metals, endocrine disruptors, stress, etc.

2. REPLACE: Replace anything that was lost from long-term infections, such as bile acids, enzymes, and hydrochloric acid, and replace your diet with anti-inflammatory foods.

3. REPAIR: Heal and seal the gut lining with amino acids and antioxidants such as bone broth, collagen, polyphenols, superfoods, demucelent foods and herbs, glutamine, and green tea. 

4. REINOCULATE & REPOPULATE: Restore proper gut bacteria balance with prebiotics, phytonutrients, short-chain fatty acids, resistant starch, and the right specific probiotic and postbiotic strains and foods.

5. REBALANCE: Balance all other areas of your health that were out of whack due to leaky gut, like stress, metabolism, adrenals, hormones, and brain chemistry. The vagus nerve plays a primary role in the gut-brain axis, which is why it is critical to focus on managing stress and regulating the nervous system.

6. REINTRODUCE: Slowly bring back foods in a strategic way that you can tolerate now that your gut is healing. 

7. RESPONSIBILITY: Come up with a unique, sustainable plan to keep your gut health moving forward. This includes an annual or bi-annual lab re-evaluation plan, accountability, and supplement cycling. 

This seven-step process has been proven to work by healing the gut, rebalancing the microbiome, and restoring optimal wellness to the body! 

ADDITIONAL TIPS FOR THE LEAKY GUT HEALING PROCESS

Healing the gut is hard work. It can be most effective when you heal the gut from every angle: diet, lifestyle, supplementation, etc. Know that it is possible to heal your gut, and if you are noticing the 9 signs leaky gut is healing that we discussed in this article, you are on the right track! 

Leaky Gut Syndrome might be a common occurrence, but it is far from normal. If you are struggling with a dysfunctional gut and don’t know where to start, it is time to prioritize healing. You don’t need good genes or good luck, you need a proven strategy! 

The Microbiome Makeover program is a comprehensive, customized 1:1 program designed to address the pre-requisites of complete gut restoration so you never have to worry about it not working. You can learn more about the program and reply here when you are ready! 

Can you check any of these 9 signs leaky gut is healing off the list? If so, let’s celebrate them below in the comments!

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