If you’ve been feeling bloated, foggy, fatigued, or dealing with mysterious skin issues, your gut might be trying to get your attention. Specifically, something called leaky gut syndrome - a term that’s getting more recognition in both functional medicine and the wellness world.

Leaky gut may sound like a trendy diagnosis, but it’s a very real issue that can impact everything from digestion to hormones to immune health. And for women over 35 - especially those navigating hormonal shifts - supporting gut health becomes even more important.

Here’s what you need to know about leaky gut: what causes it, how to spot it, and gentle ways to begin healing.

What is Leaky Gut?

Leaky gut (also known as intestinal permeability) happens when the lining of your small intestine becomes damaged or inflamed. Normally, your gut lining acts as a filter - allowing nutrients through while keeping toxins, bacteria, and undigested food particles out of your bloodstream.

But when that lining becomes "leaky," unwanted substances can pass through and trigger inflammation, immune reactions, and systemic symptoms (1).

Common Symptoms of Leaky Gut

Leaky gut doesn’t just affect your digestion. Because the gut is closely tied to your immune system, nervous system, and hormones, the symptoms can be surprisingly widespread:

• Bloating, gas, or irregular bowel movements
  

• Brain fog or trouble concentrating
  

• Fatigue, especially after meals
  

• Food sensitivities or intolerances
  

• Skin issues like acne, rosacea, or eczema
  

• Joint pain or stiffness
  

• Mood swings, anxiety, or depression
  

• Autoimmune flares
  
  

Many women don’t realise that leaky gut may be a root cause of hormonal imbalances and even thyroid issues, as it increases systemic inflammation and disrupts nutrient absorption.

What Causes Leaky Gut?

A combination of modern lifestyle factors can compromise your gut barrier (2):

• Poor diet (refined sugar, gluten, processed foods, alcohol)
  

• Chronic stress
  

• Antibiotic or NSAID overuse
  

• Environmental toxins
  

• Histamine Overload
  

• Gut dysbiosis (imbalanced gut bacteria)
  

• Nutrient deficiencies (especially zinc, vitamin D, and glutamine)
  
  
  

How to Support Gut Healing

The good news? Your gut is incredibly resilient. With a few consistent, nourishing habits, it can repair and rebalance.

Start with these basics:

• Eliminate common irritants: gluten, dairy, refined sugar, and alcohol for at least 3–4 weeks
  

• Add gut-loving foods: bone broth, fermented veggies, prebiotic fibre (asparagus, leeks, oats)
  

• Support digestion: eat slowly, chew thoroughly, and avoid eating when stressed
  

• Take targeted supplements: zeolite, collagen, l-glutamine and vitamin d
  

• Manage stress: yoga, deep breathing, nature walks, or whatever calms your nervous system
  

• Sleep 7–9 hours: your gut regenerates overnight
  
  

Final Thoughts

Leaky gut might feel overwhelming at first, but it’s also an opportunity to reconnect with your body and support it at the root. Healing your gut can mean clearer skin, more energy, improved mood, and better hormone balance - all things that matter even more in your 40s and 50s.

Remember: your body wants to heal - you just have to give it the tools.

References:

1. Harvard Health Publishing. (2018). What is leaky gut, and how can it be treated?
   

2. Institute for Functional Medicine. (2019). Gut Health & Intestinal Permeability

3. Journal of Inflammation Research. (2020). The role of gut barrier dysfunction in systemic inflammation