If you’ve been eating clean, avoiding gluten, taking probiotics—and still struggling with brain fog, bloating, fatigue, or unexplained inflammation—you’re not imagining things.
You’re not broken. You’re responding.
What you’re experiencing has a real, science-backed name: increased intestinal permeability—commonly called “leaky gut.” It’s not a trendy wellness myth. It’s a physiological shift documented in medical textbooks like Guyton’s Medical Physiology and thousands of peer-reviewed studies.
Yet many conventional doctors dismiss it—not because it’s untrue, but because they weren’t trained to see it.
So let’s look at five root triggers I see again and again in my clinic—especially in thoughtful, health-conscious people who’ve “done everything right” but still feel stuck.
Gluten—even if you don’t have celiac disease
Gluten doesn’t just affect people with celiac. In everyone, it triggers the release of zonulin, a protein that temporarily unzips the tight junctions between your gut cells.
In sensitive individuals—many of whom don’t even know they’re sensitive—those gates stay open too long. That’s not an allergy. It’s a barrier breach.
And “gluten-free” bread isn’t always the answer. Many contain oats, corn derivatives, or hidden wheat proteins that keep zonulin elevated.
Key insight: You don’t need celiac to have gluten-induced leaky gut. Sensitivity is enough—and far more common than we’ve been led to believe.
Emulsifiers in “healthy” processed foods
That shelf-stable almond milk, protein bar, or even “organic” ice cream? It likely contains emulsifiers like polysorbate 80 or carboxymethylcellulose.
These additives keep ingredients mixed—but they also strip away your gut’s protective mucus layer, exposing delicate cells to bacteria and toxins. Research shows they reduce microbial diversity and trigger low-grade inflammation—even at FDA-approved doses.
Key insight: “Clean label” doesn’t mean gut-safe. If it lasts months on the shelf, it likely contains barrier-disrupting emulsifiers.
Chronic stress—not just “feeling overwhelmed”
Stress doesn’t just feel heavy—it biologically weakens your gut barrier.
When cortisol stays elevated, blood flow to your gut decreases. That means your cells can’t repair tight junctions properly. Bacterial fragments leak into your bloodstream, triggering systemic inflammation—which then feeds back into more stress, fatigue, and brain fog.
Key insight: Healing leaky gut isn’t just about food. It’s about nervous system regulation and giving your body true rest.
NSAIDs—even the occasional ibuprofen
You took ibuprofen for a headache or post-workout soreness. Harmless, right?
Not quite. NSAIDs block prostaglandins—molecules that maintain gut blood flow and mucus production. Even one dose can create micro-tears in your gut lining. And if you’re using them to manage joint pain caused by leaky gut, you’re caught in a silent cycle.
Key insight: There is no “safe” dose of NSAIDs for gut barrier integrity.
Dysbiosis—it’s not “bad bacteria,” it’s lost balance
It’s not about “good versus bad” bugs. It’s about diversity, harmony, and function.
An overgrowth of certain bacteria or yeast can produce enzymes and toxins that degrade tight junctions. Low microbial diversity—often from antibiotics, low-fiber diets, or early-life factors—weakens your gut’s resilience.
Key insight: Healing leaky gut requires restoring microbial balance—not just killing “bad guys.”
So—is leaky gut “real”?
Yes. Its medical name is increased intestinal permeability. It’s described in physiology textbooks, studied in PubMed, and linked to conditions like autoimmune disease, IBS, and even depression.
But here’s what matters most: You don’t need a diagnosis to start healing. You just need to remove the barriers to repair.
That means removing triggers like gluten, emulsifiers, and NSAIDs; supporting digestion if needed; rebuilding microbial diversity with fiber and targeted probiotics; repairing the lining with nutrients like L-glutamine, zinc carnosine, and omega-3s; and rebalancing your nervous system and circadian rhythm.
This is the 4R Protocol—applied with precision, not fear.
A Simple Next Step
If this resonates, I’ve created a free, one-page guide: “5 Leaky Gut Triggers—Which Are Affecting You?”
It’s not overwhelming. Just a clear checklist to help you see what might be active in your life—and one gentle step forward.
Get Your Free PDF Here
You’re not alone. You’re not broken. You’re a thoughtful soul who’s been listening closely—and now, it’s time your body could finally rest.