{"id":28131,"date":"2021-03-17T01:00:00","date_gmt":"2021-03-16T21:00:00","guid":{"rendered":"https:\/\/www.rachaelattard.com\/?p=28131"},"modified":"2024-06-27T19:34:26","modified_gmt":"2024-06-27T09:34:26","slug":"how-to-fix-leaky-gut-syndrome-gut-health-guide","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/how-to-fix-leaky-gut-syndrome-gut-health-guide\/","title":{"rendered":"How to Fix Leaky Gut Syndrome &#8211; A Gut Health Guide"},"content":{"rendered":"\n<p>I want to help you live healthy lives in every way! I have had my own struggles with health problems (including <a href=\"https:\/\/www.rachaelattard.com\/hypothyroidism-story-diagnosis-treatment\/\" target=\"_blank\" rel=\"noreferrer noopener\">hypothyroidism<\/a> and <a href=\"https:\/\/www.rachaelattard.com\/244-my-struggle-with-gut-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">gut problems<\/a>), and I understand how difficult health conditions can be both physically and emotionally! <\/p>\n\n\n\n<p>Because of this, I&#8217;m always happy to offer advice to any girls who reach out to me.<\/p>\n\n\n\n<p>Several of you have asked me to write more about leaky gut syndrome. It&#8217;s a  condition that can be so difficult to deal with. Luckily, lifestyle choices can improve your gut health and the symptoms of leaky gut syndrome. :) <\/p>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CnE9NxtvjQ4\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CnE9NxtvjQ4\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CnE9NxtvjQ4\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WHAT IS LEAKY GUT?<\/strong><\/h2>\n\n\n\n<p>The gastrointestinal (GI) tract is a group of connected organs that run from the top to the bottom of your torso. The GI system includes: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>the esophagus<\/li>\n\n\n\n<li>the stomach<\/li>\n\n\n\n<li>the small and large intestines<\/li>\n<\/ul>\n\n\n\n<p>The intestinal wall is covered in small openings, and these allow water and nutrients to pass through the organs into the bloodstream. When you have leaky gut syndrome, these small openings expand. The food particles, bacteria, and toxins found in your GI system enter the bloodstream. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326117#lgs-and-other-conditions\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Leaky gut syndrome<\/a> is caused by an imbalance in gut microbiota, and this imbalance can trigger the body&#8217;s immune response. This causes <a href=\"https:\/\/www.healthline.com\/nutrition\/leaky-gut-diet#what-it-is\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">inflammation and increases intestinal permeability<\/a> (or wider holes in the intestinal wall). <\/p>\n\n\n\n<p><a href=\"https:\/\/www.health.harvard.edu\/blog\/putting-a-stop-to-leaky-gut-2018111815289\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Medical professionals<\/a> aren&#8217;t sure if leaky gut is a symptom or a cause of other gastrointestinal conditions. However, it is connected to health problems like: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>irritable bowel syndrome&nbsp;<\/li>\n\n\n\n<li>Crohn\u2019s disease<\/li>\n\n\n\n<li>celiac disease<\/li>\n\n\n\n<li>chronic liver disease<\/li>\n\n\n\n<li>diabetes<\/li>\n\n\n\n<li>food allergies&nbsp;and sensitivities<\/li>\n\n\n\n<li>polycystic ovary syndrome<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WHO HAS LEAKY GUT? <\/strong><\/h2>\n\n\n\n<p>Nobody has a leak-free gut! The intestinal wall should have small holes, and the size of these holes will vary from person to person. A person&#8217;s genetics determine the size of these holes to a certain extent. In other words, some people are just naturally more prone to having larger holes in the intestinal wall than other people are. <\/p>\n\n\n\n<p>However, genetics aren&#8217;t the only cause of leaky gut syndrome. Research suggests that a diet high in sugar and low in fiber causes inflammation that can lead to leaky gut syndrome. Also, people with autoimmune diseases and other health conditions might be more likely to have leaky gut syndrome. <\/p>\n\n\n\n<p>Finally, <a href=\"https:\/\/www.health.harvard.edu\/blog\/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451\" target=\"_blank\" rel=\"noreferrer noopener\">some medical professionals<\/a> believe that leaky gut syndrome is associated with problems throughout the body, like acne, chronic fatigue syndrome, asthma, acne, and obesity. But researchers need to study these connections more. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WHAT ARE THE SYMPTOMS OF LEAKY GUT? <\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Symptoms-of-leaky-gut-may-include-1.jpg\" alt=\"\" class=\"wp-image-28358\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Symptoms-of-leaky-gut-may-include-1.jpg 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Symptoms-of-leaky-gut-may-include-1-300x169.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Symptoms-of-leaky-gut-may-include-1-768x432.jpg 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure><\/div>\n\n\n<p>Leaky gut syndrome can mimic symptoms of other common health conditions, which can make diagnosis tricky. <\/p>\n\n\n\n<p>People who experience leaky gut syndrome may experience the following symptoms: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>chronic&nbsp;stomach upset, including diarrhea,&nbsp;constipation, or bloating<\/li>\n\n\n\n<li>headaches <\/li>\n\n\n\n<li>difficulty concentrating and confusion<\/li>\n\n\n\n<li>fatigue <\/li>\n\n\n\n<li>widespread inflammation <\/li>\n\n\n\n<li>joint pain<\/li>\n\n\n\n<li>problems with skin inflammation, such as acne, rashes, and eczema<\/li>\n<\/ul>\n\n\n\n<p>If you experience leaky gut syndrome as a symptom of an underlying disease, you might experience other symptoms too. For instance, somebody who has leaky gut syndrome because of their irritable bowel syndrome might experience the following: <\/p>\n\n\n\n<ul><li>Abdominal pain<\/li><li>Weight loss <\/li><li>Fatigue <\/li><li>Fevers <\/li><li>Bloody stools <\/li><li>Stools with mucus <\/li><li>Severe diarrhea <gwmw style=\"display:none;\"><gwmw style=\"display:none;\"><\/gwmw><\/li><\/ul>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"34985\" class=\"elementor elementor-34985\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-19736608 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"19736608\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-26748756\" 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data-id=\"cb59835\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan-300x300.png\" class=\"attachment-medium size-medium wp-image-35042\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan-300x300.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan-150x150.png 150w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan-169x169.png 169w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan-45x45.png 45w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/500x500_7day-Meal-Plan.png 500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" 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data-widget_type=\"form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<form class=\"elementor-form\" method=\"post\" name=\"Free 7 Day Weight Loss Meal Plan Form\">\n\t\t\t<input type=\"hidden\" name=\"post_id\" value=\"34985\"\/>\n\t\t\t<input type=\"hidden\" name=\"form_id\" value=\"23f6fbbd\"\/>\n\t\t\t<input type=\"hidden\" name=\"referer_title\" value=\"Rachael Attard\" \/>\n\n\t\t\t\n\t\t\t<div class=\"elementor-form-fields-wrapper elementor-labels-\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-type-email elementor-field-group elementor-column elementor-field-group-email elementor-col-100 elementor-field-required\">\n\t\t\t\t\t\t\t\t\t\t\t\t<label for=\"form-field-email\" class=\"elementor-field-label elementor-screen-only\">\n\t\t\t\t\t\t\t\tEmail\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<input size=\"1\" type=\"email\" name=\"form_fields[email]\" id=\"form-field-email\" class=\"elementor-field elementor-size-xs  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Please read our Privacy Policy.<\/label>\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-group elementor-column elementor-field-type-submit elementor-col-100 e-form__buttons\">\n\t\t\t\t\t<button class=\"elementor-button elementor-size-sm\" type=\"submit\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">GET THE MEAL PLAN<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/form>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WHAT CAUSES LEAKY GUT? <\/strong><\/h2>\n\n\n\n<p>As I&#8217;ve mentioned, medical professionals and researchers are still trying to better understand leaky gut syndrome. <\/p>\n\n\n\n<p>However, medical professionals have a better understanding of increased intestinal permeability (the increased sizes of the holes on the intestinal wall). It occurs in diseases like Celiac&#8217;s disease and type 1 diabetes. <\/p>\n\n\n\n<p>A protein called <a href=\"https:\/\/www.healthline.com\/nutrition\/leaky-gut-diet#causes\" target=\"_blank\" rel=\"noreferrer noopener\">zonulin<\/a> regulates intestinal permeability. In fact, research has shown that having higher levels of this protein is correlated with having increased intestinal permeability. <\/p>\n\n\n\n<p>Certain types of bacteria and gluten can help raise zonulin levels in some people. People who have Celiac&#8217;s disease have increased intenstinal permeability when they consume gluten. However, researchers have had mixed results when they study the link between gluten and leaky gut syndrome in people who don&#8217;t have Celiac&#8217;s disease. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326117#causes-and-risk-factors\" target=\"_blank\" rel=\"noreferrer noopener\">Other factors <\/a>besides zonulin levels can also contribute to leaky gut syndrome. These include: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Higher inflammatory markers<\/li>\n\n\n\n<li>Autoimmune diseases, such as lupus<\/li>\n\n\n\n<li>Long-term use of anti-inflammatory drugs like aspirin and ibuprofen<\/li>\n\n\n\n<li>Low levels of healthy gut bacteria <\/li>\n\n\n\n<li>Poor nutrition, which can increase inflammation and reduce healthy gut bacteria <\/li>\n\n\n\n<li>Alcohol consumption <\/li>\n\n\n\n<li>Stress <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Factors-that-can-contribute-to-leaky-gut.jpg\" alt=\"\" class=\"wp-image-28353\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Factors-that-can-contribute-to-leaky-gut.jpg 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Factors-that-can-contribute-to-leaky-gut-300x169.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Factors-that-can-contribute-to-leaky-gut-768x432.jpg 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>HOW TO IMPROVE YOUR GUT HEALTH<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326117#summary\" target=\"_blank\" rel=\"noreferrer noopener\">Improving your gut health<\/a> should help you improve your leaky gut syndrome. To do this, consider: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Taking a probiotic. Probiotics can help increase good bacteria in your gut. <\/li>\n\n\n\n<li>Eating foods that are full of fiber, such as whole grains and vegetables. <\/li>\n\n\n\n<li>Avoiding foods that cause inflammation. Some foods, like sugar, cause everybody inflammation. However, you might have specific food intolerances to avoid as well. <\/li>\n\n\n\n<li>Avoiding using medications, including anti-inflammatory medicines and antibiotics, that you don&#8217;t need. <\/li>\n\n\n\n<li>Prioritizing getting enough sleep, because this helps your body repair itself. <a href=\"https:\/\/www.healthline.com\/nutrition\/leaky-gut-diet#ways-to-improve-gut-health\" target=\"_blank\" rel=\"noreferrer noopener\">Getting enough sleep<\/a> also helps to distribute your healthy gut bacteria. <\/li>\n\n\n\n<li>Exercising consistently. <\/li>\n\n\n\n<li>Getting tested for celiac disease. This might help you identify if you need additional medical intervention, and it will let you know if you need to stop eating gluten. <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">TYPES OF <strong>FOOD THAT WILL HELP IMPROVE YOUR GUT HEALTH <\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Types-of-food-that-help-heal-leaky-gut.jpg\" alt=\"\" class=\"wp-image-28355\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Types-of-food-that-help-heal-leaky-gut.jpg 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Types-of-food-that-help-heal-leaky-gut-300x169.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Types-of-food-that-help-heal-leaky-gut-768x432.jpg 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure><\/div>\n\n\n<p>In general, assuming you don&#8217;t have any allergies or dietary intolerances, eating a healthy diet that includes healthy fats, protein, and fiber will help your gut stay healthy. <\/p>\n\n\n\n<p>However, there are specific foods that you can eat to help your gut get healthier. Some of the <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326102#foods-to-eat\" target=\"_blank\" rel=\"noreferrer noopener\">best foods for healing your gut <\/a>are: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Probiotic yogurt <\/li>\n\n\n\n<li>Fermented foods, like kimchi, kefir,&nbsp;sauerkraut, and miso<\/li>\n\n\n\n<li>Grains such as&nbsp;oats, corn, rice, and&nbsp;quinoa (remember, leaky gut syndrome is associated with Celiac&#8217;s disease, so you might want to be careful with products with gluten) <\/li>\n\n\n\n<li>Frutis and vegetables <\/li>\n\n\n\n<li>Nuts and seeds <\/li>\n\n\n\n<li>Lactose-free dairy products or plant-based milk alternatives <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">TYPES OF <strong>FOOD TO AVOID<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Types-of-food-FODMAPs-to-avoid-3.jpg\" alt=\"\" class=\"wp-image-28427\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Types-of-food-FODMAPs-to-avoid-3.jpg 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Types-of-food-FODMAPs-to-avoid-3-300x169.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/03\/Types-of-food-FODMAPs-to-avoid-3-768x432.jpg 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure><\/div>\n\n\n<p>People who are experiencing problems with their gastrointestinal system should consider avoiding foods that are difficult to digest. These are typically classified as FODMAPs, which is short for fermentable oligo-, di-, mono-saccharides and polyols. No wonder we have a nickname for it! :) <\/p>\n\n\n\n<p>FODMAPs are types of carbohydrates that bacteria break down in your gut. This breakdown process is difficult, and it contributes to gas. <\/p>\n\n\n\n<p>Because of this, many people who are seeking to improve their gut health will adopt a low-FODMAP diet. Others attempt elimination diets to see which specific FODMAPs trigger their problems.<\/p>\n\n\n\n<p>When I struggled with gut health, I was told to go on a FODMAP diet. Even though I followed it religiously, it sadly didn&#8217;t work for me. Not everything works for everyone and you should listen to your body so you can learn what to avoid. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326102#foods-to-avoid\" target=\"_blank\" rel=\"noreferrer noopener\">FODMAPs include<\/a>: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Certain fruits, including apples, cherries, peaches, and dates<\/li>\n\n\n\n<li>Some vegetables, including asparagus, mushrooms, onions, and garlic <\/li>\n\n\n\n<li>Beans and legumes <\/li>\n\n\n\n<li>Natural sweeteners, including fructose and honey<\/li>\n\n\n\n<li>Artificial sweeteners, including xylitol and sorbitol (consider checking the label on your food to ensure these are not listed as ingredients) <\/li>\n\n\n\n<li> Soda, fruit juice, beer, and wine <\/li>\n\n\n\n<li>Wheat, flour, barley, rye, and almond meal <\/li>\n\n\n\n<li>Dairy products <\/li>\n<\/ul>\n\n\n\n<p>You should also avoid processed food as much as possible, including processed meats, chips and crackers, and junk food. <\/p>\n\n\n\n<p>Sugar can cause <a href=\"https:\/\/www.healthline.com\/nutrition\/leaky-gut-diet#foods-to-avoid\" target=\"_blank\" rel=\"noreferrer noopener\">significant inflammation<\/a> too, and I suggest making sure that your sauces, baked goods, and beverages don&#8217;t include added sugar or artificial sweetener. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WHEN TO SEEK HELP <\/strong><\/h2>\n\n\n\n<p>Healing your gut can take time and patience. However, if you&#8217;re not seeing improvement from <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326102#summary\" target=\"_blank\" rel=\"noreferrer noopener\">dietary and lifestyle changes<\/a>, you should look for medical help.<\/p>\n\n\n\n<p>I also suggest seeking medical help if you feel that your <a href=\"https:\/\/www.healthline.com\/health\/how-long-does-it-take-to-heal-leaky-gut#seeking-help\" target=\"_blank\" rel=\"noreferrer noopener\">symptoms are severe<\/a>. For example, consider talking to a doctor or medical professional if you: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Have abdominal pain that lasts for several days <\/li>\n\n\n\n<li>Experience pain when passing stool<\/li>\n\n\n\n<li>Have heartburn that does not go away <\/li>\n\n\n\n<li>Your symptoms interfere significantly with your daily life, such as your chores, relationships, work, or school <\/li>\n<\/ul>\n\n\n\n<p>If you have a fever, bloody stools, extreme pain, or constant vomiting, you should go to a doctor right away. <\/p>\n\n\n\n<p>Leaky gut syndrome is a difficult condition to live with. It can cause pain, discomfort, and even awkward situations. I was fortunate enough to learn how to manage it (you can read <a href=\"https:\/\/www.rachaelattard.com\/244-my-struggle-with-gut-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">my story here<\/a>), and I hope that this information helps you too! <\/p>\n\n\n\n<p>Love Rachael xx <\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35780\" class=\"elementor elementor-35780\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-36b04f62 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"36b04f62\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4387a5c8\" data-id=\"4387a5c8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-251d3ec9 elementor-widget elementor-widget-image\" data-id=\"251d3ec9\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/Flat-tummy-cover-Inline-1-q2hwgeqkpsecoqgsevzz0y1zfp2b90up6xljl08mgq.png\" title=\"Flat tummy cover Inline 1\" alt=\"Flat tummy cover Inline 1\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5931fcf2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"5931fcf2\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/flat-tummy-program?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-flat-tummy-cover-inline\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">CHECK OUT THIS PROGRAM<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n","protected":false},"excerpt":{"rendered":"<p>I want to help you live healthy lives in every way! I have had my own struggles with health problems (including hypothyroidism and gut problems), and I understand how difficult health conditions can be both physically and emotionally! Because of this, I&#8217;m always happy to offer advice to any girls who reach out to me&#8230;.<\/p>\n","protected":false},"author":2,"featured_media":35096,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3],"tags":[122,123],"class_list":["post-28131","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-health-advice","tag-health-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Fix Leaky Gut Syndrome - A Gut Health Guide - Rachael Attard<\/title>\n<meta name=\"description\" content=\"A lot of women experience leaky gut syndrome, me included. 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