Maria Katrina Paras

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Metro Style Leaky Gut

<p>Ever feel like your stomach is just...off? Maybe you&#x27;re bloated, you&#x27;ve got some weird skin issues, or you&#x27;re just plain tired all the time. You&#x27;ve probably heard the term &quot;<strong>leaky gut</strong>&quot; floating around on social media or in wellness circles. It sounds gross, but what exactly is it? And is it even a real thing?</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/17588806091571.png" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">Your skin, mood, inflammation, and energy levels may be showing symptoms of a leaky gut. </span></span></span></div><p>&quot;Leaky gut,&quot; or more accurately, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6790068/" rel="noopener noreferrer" target="_blank">increased intestinal permeability</a>, is a condition where the tight junctions in your intestinal lining become loose, allowing undigested food particles, toxins, and bacteria to &quot;leak&quot; into your bloodstream. This can trigger an inflammatory and autoimmune response in the body, resulting in a range of health issues. Twenty-five hundred years ago, the Ancient Greek physician Hippocrates said, “All disease begins in the gut.” Turns out, he wasn’t far off.</p><div><br/></div><div><strong>What Causes It? </strong></div><p>So, how does a perfectly good gut become... leaky? It&#x27;s a mix of different factors,<a href="https://www.dietvsdisease.org/leaky-gut-syndrome/#:~:text=Summary%3A%20The%20main%20triggers%20of,This%20includes%20stress%20and%20diet." rel="noopener noreferrer" target="_blank"> including diet, lifestyle, and genetics</a>.</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/17588807227903.png" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">Feeling off and weighed down these days? Maybe it’s time to check your gut health.</span></span></span></div><div><br/></div><ol><li><strong>Stress:</strong> Chronic stress is a major culprit. When you&#x27;re constantly stressed, your body produces cortisol, which can disrupt the gut microbiome and weaken the intestinal barrier.</li><li><strong>Poor Diet: </strong>This is a big one. A diet high in processed foods, sugar, and unhealthy carbs and fats can lead to inflammation and damage the gut lining. Foods like gluten and dairy can also be problematic for some people.</li><li><strong>Medications:</strong> Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can harm the gut lining if used frequently. Antibiotics, while necessary for fighting infections, can also wipe out beneficial bacteria, leading to an imbalance.</li></ol><div><br/></div><div><strong>The Telltale Signs </strong></div><p>The symptoms of leaky gut can be varied and often mistaken for other conditions. They can show up anywhere in the body, which is why it&#x27;s so hard to pinpoint.</p><ol><li><strong>Digestive Issues:</strong> Bloating, gas, diarrhea, or constipation are common signs.</li><li><strong>Skin Problems:</strong> Acne, eczema, and psoriasis have all been linked to gut health.</li><li><strong>Chronic Fatigue: </strong>Feeling tired all the time, even after a full night&#x27;s sleep, can be a symptom of underlying inflammation.</li><li><strong>Food Sensitivities:</strong> Suddenly developing a sensitivity to foods you used to eat without a problem could be a sign.</li><li><strong>Brain Fog:</strong> Difficulty concentrating and memory issues can be a result of inflammation and a disrupted gut-brain axis.</li></ol><p>“Your gut is the control center for your health. Not only is it home to <strong>70% of your immune cells</strong>, but it also hosts a massive community of bacteria—your <strong>microbiome</strong>—that helps with everything from digesting food to managing your mood. When this delicate system is thrown off balance, the effects can ripple throughout your entire body,” according to <strong>Dr. Robert Kiltz, MD, Founder and Director of CNY Fertility and Diplomate of the American Board of Obstetrics and Gynecology.</strong></p><div><br/></div><div><strong>Food as Medicine</strong></div><p>The good news? You can take back control of your gut health with what you put on your plate. It&#x27;s not about a super restrictive diet, but rather nourishing your body with whole, anti-inflammatory foods.</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/17588808677092.png" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">What we put in our mouths either heals us or makes our condition worse. Fortunately, certain whole foods help in repairing a leaky gut.</span></span></span></div><div><br/></div><div><strong>Repairing the Gut</strong></div><ol><li><strong>Remove: </strong>Cut out the foods that are causing inflammation. This might include <strong>processed foods, refined oils, junk food, commercial sauces, sugar, alcohol, and, for some, gluten and dairy.</strong> It&#x27;s all about listening to your body.</li><li><strong>Repair:</strong> Introduce foods that help rebuild the gut lining. <strong>Bone broth</strong> is a superstar here, as it&#x27;s rich in collagen and amino acids like glutamine. Other great options include <strong>red meats, organ meats, eggs, fermented foods (yogurt, kimchi, sauerkraut)</strong>, and probiotics to replenish good bacteria.</li><li><strong>Replace:</strong> Add digestive enzymes to help your body break down food properly. This is necessary to allow for the absorption of nutrients and to maintain optimal health. Without these enzymes, the nutrients in your food go to waste. Eating <strong>papaya, avocados, bananas, kefir, ginger, and honey</strong> can reduce the stress on your gut.</li></ol><p>&quot;A healthy gut is a happy gut,&quot; says Dr. Kiltz. &quot;<strong>And a happy gut is a reflection of a healthy lifestyle</strong>.&quot;</p><div><br/></div><div><strong>Habits That Help</strong></div><p>Repairing your gut isn&#x27;t just about what you eat; your daily habits play a huge role, too.</p><ol><li><strong>Tame the Stress: </strong>Chronic stress is a major gut disruptor. It can make your gut lining more permeable and throw your microbiome out of whack. Simple practices like mindfulness, deep breathing, or yoga can make a big difference.</li><li><strong>Get Your ZZZs: </strong>There’s a strong link between a lack of sleep and an imbalanced gut. Aim for seven to nine hours a night to give your body—and your gut—time to repair and reset.</li><li><strong>Do Intermittent Fasting:</strong>  Letting the gut rest may be especially important for people with leaky gut. Not having to spend its energy digesting food all day may help your gut expend its tremendous energy needs on healing itself. Studies show that eating one meal a day is beneficial. </li><li><strong>Move Smart, Not Just Hard: </strong>While regular exercise is excellent for your overall health, over-exercising can actually put a strain on your gut lining. Stick to moderate-intensity workouts like walking, swimming, or cycling, which have been shown to reduce inflammation without causing stress.</li><li><strong>Cut Back on the Bad Stuff:</strong> We all know smoking and excessive alcohol are bad for us, but they’re particularly tough on your gut. Both can cause inflammation and disrupt the delicate balance of your gut bacteria.</li><li><strong>Mind Your Meds:</strong> Frequent use of NSAIDs, like ibuprofen, can damage your gut lining. If you rely on them often, talk to your doctor about alternative options.</li></ol><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/17588811857674.png" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">It’s never too late to heal your gut!</span></span></span></div><p>Ultimately, healing your gut is a journey, not a quick fix. By making mindful choices about your food and lifestyle, you can support your body&#x27;s natural healing process and get back to feeling like your best self. Your gut—and the rest of your body—will thank you for it! </p><div><br/></div><div><strong>Medical Disclaimer </strong></div><p>Before making any changes to your diet or lifestyle, it&#x27;s crucial to consult with your personal doctor or a qualified healthcare professional. The information in this article is for educational purposes only and is not intended to diagnose, treat, or cure any disease. Every individual&#x27;s health needs are unique, and what works for one person may not be right for another. Please seek personalized medical advice from a professional who understands your specific health history.</p>

<p>The gut is your body’s second brain, and here’s how you can take care of it.</p>

The gut is your body’s second brain, and here’s how you can take care of it.

What's a Leaky Gut and How Do We Heal It?

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What's a Leaky Gut and How Do We Heal It?

Danah Gutierrez

Published September 26, 2025 06:00 PM PHT

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Updated September 26, 2025 06:12 PM PHT

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