The Truth About Leaky Gut: 5 Root Causes & Fixes
Watch the video, then jump to your stressor using the clickable timestamps below.
What you’ll learn about leaky gut in these ~12 minutes
- What people mean by “leaky gut” (and what your body is actually doing)
- Why it’s not a diagnosis, but a pattern we can use as information
- 3–4 everyday drivers that raise gut permeability
- Simple first steps to support your gut barrier
Prefer the deep dive article? Read my blog post on leaky gut here!
Quick timestamps
- 00:00 – Understanding Leaky Gut: Beyond the Myths
- 01:00 – What is Leaky Gut? Understanding Intestinal Permeability
- 02:43 – Leaky Gut as a Symptom: The Scientific Perspective
- 04:02 – Finding Root Causes: The Key to Healing Leaky Gut
- 04:47 – Diet and Inflammation: The SAD Diet Connection
- 05:35 – Stress and Gut Health: The Hidden Connection
- 06:29 – Medications and Gut Health: Common Culprits
- 07:29 – Hidden Infections and Dysbiosis: Impact on Gut Health
- 08:13 – Environmental Toxins and Gut Inflammation
- 09:05 – Action Steps: Becoming Your Own Health Detective
What “leaky gut” actually means (and why these words matter)
Your small intestine has a “smart gate system”. Under strain, the gates can loosen for a while. That can let more “noise” through, which your immune system has to deal with. The internet calls this “leaky gut.” The technical term is increased intestinal permeability.
Try this: When you hear the term, translate it to a question: “What is adding friction to my gut lining right now?” That mindset turns panic into a plan.
Integrity note: This video and article are educational, not diagnosis or treatment. Patterns suggest; they do not prove. Please partner with your healthcare provider before making personal medical decisions.
4 common drivers that raise intestinal permeability
1) Blood sugar roller coaster
Think of your energy like a piggy bank. Big sugar spikes are big withdrawals that stress your gut & immune system.
Try this this week: Front-load protein + fiber at breakfast; have coffee after the first meal; pair carbs with protein/fat.
2) Stress chemistry & poor sleep
When your body thinks you’re under threat, it prioritizes short-term survival over repair. That can slow blood flow to digestion and signal the gates to loosen.
Try this: Create a digital sunset 60–90 minutes before bed. 4–6 slow breaths per minute for 2 minutes, 2–3 times per day.
3) Microbiome imbalance (dysbiosis)
Your gut garden needs diverse plants and good gardeners (enzymes, bile, microbes). Weeds overgrow when the soil is depleted.
Try this: Aim for 30+ plant foods/week. Include fermented foods (yogurt, kefir, sauerkraut) as tolerated.
4) Medication & lifestyle friction (context matters)
NSAIDs, high alcohol intake, low stomach acid, and chronic infections can add load. None of these make you “broken”; they’re just parts of the puzzle.
Try this: Review meds/supplements with your provider. Reduce alcohol nights per week or consider cessation for maximum health benefits. Add a gentle post-meal walk.
First steps you can start this week
- Plate the basics: 25–35g fiber/day, colorful plants, quality protein
- Nurture the gut lining: vitamin-rich foods (eggs, fish, greens) and bone broth if tolerated
- Calm the load: 10-minute daily connection, sunlight in the morning, a 20-minute walk most days
- Smart swaps: Olive/avocado oil instead of industrial seed oils; swap soda for sparkling water + citrus
- Consider a short, targeted protocol: e.g., L-glutamine/zinc carnosine/butyrate if appropriate. (Educational mention only. Be sure todiscuss with your provider and don’t fall trap to “green pharmacy”.)
Key takeaways
- “Leaky gut” is a signal, not an identity
- You don’t have to fix everything at once; one lever at a time works best for lasting change
- Food pattern, stress load, and microbe balance all influence the gates
- If basics aren’t enough, consider next steps with a provider you trust
Keep learning
Ready to personalize and work with me 1-on-1? Book your Health Clarity Consult We’ll map your highest-leverage gut stressors and choose a simple starting plan that fits real life.
About the Author
Dr. Kenny Mittelstadt is a root-cause health detective and functional medicine practitioner practicing in Texas, California, and Florida. Trained through the Institute for Functional Medicine with dual doctorates earned at highest honors from Southern California University of Health Sciences, he helps patients solve complex health issues naturally using advanced functional lab testing and personalized holistic care instead of conventional medications.