Leaky Gut vs IBS: What’s the Difference?

Common Signs of IBS:

• Stomach cramps

• Diarrhea or constipation (or both)

• Gas and bloating

• Mucus in stool

• Relief after using the bathroom 

• Can You Have Both at the Same Time?

  Yes. Some people with IBS may also have a leaky gut. In fact, studies show that leaky gut may play a role in triggering IBS symptoms, especially in people who are sensitive to certain foods.

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  What Causes Them? 

• Leaky gut can be caused by several things that damage the protective lining of the intestines. One common cause is eating too many processed foods. These often contain harmful additives, chemicals, and unhealthy fats that irritate the gut and weaken its barrier. A high intake of sugar and alcohol also plays a big role. Sugar feeds harmful bacteria, while alcohol inflames and damages the gut lining, making it easier for unwanted substances to pass through.

  Food intolerances, like problems digesting gluten or dairy, can also lead to leaky gut. When someone keeps eating foods their body reacts badly to, the immune system stays active and inflamed, which harms the gut wall. Gut infections such as yeast overgrowth (like candida), parasites, or bad bacteria upset the balance inside the digestive system. These infections can damage the lining and cause further problems.

  Another major factor is stress. When someone is under constant stress, it affects how well the gut works. Stress hormones slow down digestion and lower blood flow to the gut, making the gut wall more vulnerable. Lastly, not eating enough fiber-rich foods like fruits, vegetables, and whole grains can harm the balance of good bacteria in the gut. Without fiber, these helpful bacteria don’t get the food they need to stay strong and protect the gut lining. Over time, all of these factors can lead to a weakened gut barrier, allowing toxins and particles to leak into the body and cause inflammation. 

• What Causes IBS?

  Doctors are still not completely sure what causes Irritable Bowel Syndrome (IBS), but they believe that many different things can lead to it. One main reason is a problem in the way the brain and gut work together, called the gut-brain axis. When this connection is not working well, it can affect how the stomach and intestines move and feel. Some people get IBS after having a stomach infection, like food poisoning, which can upset the balance of bacteria in the gut. Others may have food intolerances, meaning their body reacts badly to certain foods like dairy, gluten, or fatty meals. The way the muscles in the intestines move, called gut motility, may also change and cause cramping, diarrhea, or constipation. Stress, anxiety, and strong emotions can also make symptoms worse because the brain sends signals to the gut when you are feeling upset or nervous. All these things together can lead to IBS and make daily life uncomfortable for many people 

• • Stress and anxiety

  • Poor gut-brain signaling

  • Changes in gut bacteria

  • Food triggers (spicy, fatty, or gas-forming foods)

  • Infections after food poisoning (post-infectious IBS)

  How is Irritable Bowel Syndrome Diagnosed?

  There is no single test that can confirm IBS. Doctors usually find out if a person has IBS by first asking about their medical history and checking all their symptoms carefully. They want to know how long the symptoms have been going on and how often they happen. To be sure it’s not another serious condition, doctors often check for other problems like coeliac disease (a reaction to gluten), IBD (inflammatory bowel disease), or even bowel cancer. This is done using blood tests, stool tests, and sometimes a colonoscopy, which is a test that looks inside your large intestine using a small camera. Doctors also use something called the Rome IV Criteria — this is a checklist of symptoms that helps them decide if it’s really IBS. It is very important not to guess or self-diagnose. If your symptoms keep coming back or don’t go away, you should always talk to a doctor. They can guide you in the right way and help you feel better.

  How Are They Treated?

  ???? Leaky Gut:

  • Eat gut-healing foods (bone broth, fermented veggies, cooked greens)

  • Remove inflammatory foods (sugar, gluten, dairy)

  • Take gut-friendly supplements (like L-glutamine, probiotics)

  • Manage stress

  • Support good sleep and lifestyle habits 

  • leaky gut, also known as increased intestinal permeability, happens when the lining of the gut becomes damaged. This allows harmful substances like toxins and undigested food to pass into the bloodstream, causing inflammation and other health issues. To support the healing process, it’s important to focus on eating natural, gut-friendly foods and avoid those that cause further harm.

    1. Natural, Whole Foods

    Start by choosing foods in their natural form—those that are fresh and not heavily processed. These include:

    • Fresh fruits and vegetables: Packed with vitamins, antioxidants, and fibre that support digestion.
    • Lentils and legumes: A good source of plant protein and fibre.
    • Nuts and seeds: Such as almonds, flaxseeds, and sunflower seeds, which offer healthy fats and nutrients.
    • Naturally raised meat: Grass-fed or free-range meat contains fewer chemicals and is easier on the gut.

    Avoid processed and packaged foods such as crisps, frozen pizza, cakes, sugary cereals, and artificial sweeteners. These often contain additives, preservatives, and unhealthy fats that can damage the gut lining and disrupt the balance of gut bacteria.

    2. High-Fibre Foods

    Fibre plays a key role in gut health. It feeds the beneficial bacteria (also called probiotics) that live in the intestines. When these bacteria digest fibre, they produce short-chain fatty acids (SCFAs) that help strengthen the gut barrier and reduce inflammation.

    Examples of fibre-rich foods include:

    • Navy beans – rich in both soluble and insoluble fibre.
    • Avocados – contain fibre and healthy fats.
    • Chia seeds – a great plant-based source of fibre and omega-3.
    • Broccoli and peas – provide fibre and vitamins that support digestion.
    • Oranges and sweet potatoes – offer both fibre and antioxidants.
    • Oats – especially rolled or steel-cut oats, which contain beta-glucan, a type of fibre that supports gut health.

    3. Prebiotic Foods

    Prebiotics are specific types of fibre that help feed the good bacteria in your gut. They act as fuel, helping probiotics grow stronger and do their job better.

    Common prebiotic-rich foods include:

    • Apples – especially with the skin, as they contain pectin.
    • Bananas – slightly green bananas are higher in prebiotic fibre.
    • Garlic and onions – contain inulin, a powerful prebiotic.
    • Berries – such as blueberries and strawberries, which are also rich in antioxidants.
    • Lentils, oats, and flaxseeds – all high in prebiotics and other nutrients.

    4. Whole Grains (for those who tolerate them)

    Whole grains like brown rice, quinoa, and oats contain fibre, B vitamins, and minerals that can support overall gut function. However, people with gut sensitivity or gluten issues should be cautious. Grains that are soaked, sprouted, or fermented are often easier to digest.

    5. Fermented Foods

    Fermented foods are natural sources of probiotics, which are live beneficial bacteria. These help restore a healthy balance of bacteria in the gut, which is especially helpful if the gut has been damaged by antibiotics, stress, or poor diet.

    Examples include:

    • Yoghurt and kefir – choose sugar-free versions with live cultures.
    • Kimchi and sauerkraut – fermented vegetables rich in probiotics.
    • Miso – a fermented soybean paste often used in soups.
    • Sourdough bread – made using natural fermentation.
    • Some cheeses – like gouda, cheddar, and Swiss, which contain probiotics.

    6. Gut-Friendly Vegetables and Fruits

    Some vegetables and fruits are easier to digest and less likely to cause bloating or irritation. They also offer nutrients and antioxidants that fight inflammation.

    Helpful vegetables include:

    • Aubergine (eggplant), broccoli, cabbage, carrots, and courgettes (zucchini) – rich in fibre and plant compounds.

    Helpful fruits include:

    • Blueberries, grapes, papaya, strawberries, and oranges – support gut health and reduce oxidative stress.

    7. Nuts, Seeds, and Healthy Dairy Options

    Nuts and seeds offer healthy fats, fibre, and minerals. These include:

    • Almonds, peanuts, cashews, and pine nuts – all support gut bacteria and digestion.

    For dairy, choose:

    • Low-lactose or plant-based options such as hard cheese, lactose-free milk, almond milk, or soy milk. These are easier to digest and less likely to irritate the gut. 

    • leaky gut, also known as increased intestinal permeability, happens when the lining of the gut becomes damaged. This allows harmful substances like toxins and undigested food to pass into the bloodstream, causing inflammation and other health issues. To support the healing process, it’s important to focus on eating natural, gut-friendly foods and avoid those that cause further harm.

      1. Natural, Whole Foods

      Start by choosing foods in their natural form—those that are fresh and not heavily processed. These include:

      • Fresh fruits and vegetables: Packed with vitamins, antioxidants, and fibre that support digestion.
      • Lentils and legumes: A good source of plant protein and fibre.
      • Nuts and seeds: Such as almonds, flaxseeds, and sunflower seeds, which offer healthy fats and nutrients.
      • Naturally raised meat: Grass-fed or free-range meat contains fewer chemicals and is easier on the gut.

      Avoid processed and packaged foods such as crisps, frozen pizza, cakes, sugary cereals, and artificial sweeteners. These often contain additives, preservatives, and unhealthy fats that can damage the gut lining and disrupt the balance of gut bacteria.

      2. High-Fibre Foods

      Fibre plays a key role in gut health. It feeds the beneficial bacteria (also called probiotics) that live in the intestines. When these bacteria digest fibre, they produce short-chain fatty acids (SCFAs) that help strengthen the gut barrier and reduce inflammation.

      Examples of fibre-rich foods include:

      • Navy beans – rich in both soluble and insoluble fibre.
      • Avocados – contain fibre and healthy fats.
      • Chia seeds – a great plant-based source of fibre and omega-3.
      • Broccoli and peas – provide fibre and vitamins that support digestion.
      • Oranges and sweet potatoes – offer both fibre and antioxidants.
      • Oats – especially rolled or steel-cut oats, which contain beta-glucan, a type of fibre that supports gut health.

      3. Prebiotic Foods

      Prebiotics are specific types of fibre that help feed the good bacteria in your gut. They act as fuel, helping probiotics grow stronger and do their job better.

      Common prebiotic-rich foods include:

      • Apples – especially with the skin, as they contain pectin.
      • Bananas – slightly green bananas are higher in prebiotic fibre.
      • Garlic and onions – contain inulin, a powerful prebiotic.
      • Berries – such as blueberries and strawberries, which are also rich in antioxidants.
      • Lentils, oats, and flaxseeds – all high in prebiotics and other nutrients.

      4. Whole Grains (for those who tolerate them)

      Whole grains like brown rice, quinoa, and oats contain fibre, B vitamins, and minerals that can support overall gut function. However, people with gut sensitivity or gluten issues should be cautious. Grains that are soaked, sprouted, or fermented are often easier to digest.

      5. Fermented Foods

      Fermented foods are natural sources of probiotics, which are live beneficial bacteria. These help restore a healthy balance of bacteria in the gut, which is especially helpful if the gut has been damaged by antibiotics, stress, or poor diet.

      Examples include:

      • Yoghurt and kefir – choose sugar-free versions with live cultures.
      • Kimchi and sauerkraut – fermented vegetables rich in probiotics.
      • Miso – a fermented soybean paste often used in soups.
      • Sourdough bread – made using natural fermentation.
      • Some cheeses – like gouda, cheddar, and Swiss, which contain probiotics.

      6. Gut-Friendly Vegetables and Fruits

      Some vegetables and fruits are easier to digest and less likely to cause bloating or irritation. They also offer nutrients and antioxidants that fight inflammation.

      Helpful vegetables include:

      • Aubergine (eggplant), broccoli, cabbage, carrots, and courgettes (zucchini) – rich in fibre and plant compounds.

      Helpful fruits include:

      • Blueberries, grapes, papaya, strawberries, and oranges – support gut health and reduce oxidative stress.

      7. Nuts, Seeds, and Healthy Dairy Options

      Nuts and seeds offer healthy fats, fibre, and minerals. These include:

      • Almonds, peanuts, cashews, and pine nuts – all support gut bacteria and digestion.

      For dairy, choose:

      • Low-lactose or plant-based options such as hard cheese, lactose-free milk, almond milk, or soy milk. These are easier to digest and less likely to irritate the gut.

        leaky gut, also known as increased intestinal permeability, happens when the lining of the gut becomes damaged. This allows harmful substances like toxins and undigested food to pass into the bloodstream, causing inflammation and other health issues. To support the healing process, it’s important to focus on eating natural, gut-friendly foods and avoid those that cause further harm.