Possible Signs of Gut Imbalance and Ways People Support Digestive Health

Sensitivities to foods. Skin flare-ups that won’t go away. Brain fog and mood swings. These symptoms might seem unrelated, but according to holistic nutritionist Katie Stewart, they often may relate to overall gut health or digestive imbalance, though the causes can vary widely.

“When the gut lining is compromised, it can affect every system in the body—from hormones to skin to mental clarity,” says Stewart, founder of Katie Stewart Wellness. Her work focuses on helping women understand the root causes behind their symptoms and use food and lifestyle to support long-term well-being.

What Is Leaky Gut?

Leaky gut, also known as increased intestinal permeability, refers to a condition where the lining of the digestive tract becomes compromised. When this happens, some practitioners describe a theory in which changes to the gut lining could influence how the body responds to certain substances. Scientific understanding is still developing, and people may experience symptoms for many different reasons.

“Your gut lining is supposed to act like a tight seal,” Stewart explains. “When that barrier becomes too porous, your immune system can become overactive and that inflammation may show up in other parts of the body.”

Common Signs of Leaky Gut

Although ‘leaky gut’ is not a formal medical diagnosis, Stewart notes that some clients report recurring symptoms that motivate them to explore their digestive health with a professional:
Persistent bloating or gas, even after eating healthy meals.

• Acne, rosacea or eczema flare-ups.
• Food sensitivities or new reactions to familiar foods.
• Joint pain or body aches without a clear cause.
• Mood fluctuations, anxiety or foggy thinking.
• Stubborn weight gain or difficulty losing weight.
• Hormonal imbalances or irregular cycles.

“Most women we work with come in thinking they have a skin issue or a hormone problem. But when we start working on gut support, everything begins to shift,” she says.

Why the Gut Barrier Matters

The gut lining doesn’t just affect digestion. It’s home to 70% of the immune system and plays a vital role in regulating hormones, mood and inflammation. When it becomes compromised, symptoms may show up in unexpected places—the skin, brain or reproductive system.

“Your gut is a command center. When it’s disrupted, every other system gets the wrong signal,” Stewart says.

Approaches Some People Use to Support Digestive Well-Being

For women experiencing symptoms of leaky gut, Stewart focuses on restoration through food and gentle lifestyle shifts. She often begins with general wellness practices, such as:

• Removing inflammatory triggers such as refined sugar, processed oils and gluten (when appropriate).
• Reintroduce gut-soothing foods like bone broth, stewed apples and well-cooked vegetables.
• Using fermented foods (in moderation) to replenish beneficial microbes.
• Supporting digestion with mindful eating and thorough chewing.
• Managing stress through breathwork, nature walks or nervous system regulation.

“You don’t need to overhaul your life in one day. Start with one small shift, and give your body time to respond,” she advises.

From Overwhelm to Empowerment

Stewart has seen firsthand how gut support can transform how women feel in their bodies. One client, a mom of two, had been struggling with acne, irritability and constant fatigue. She noted feeling better in certain areas after adjusting her meals and adding supportive habits, though individual experiences vary and may be influenced by many factors.

Stewart believes that focusing on digestive health can complement broader wellness routines. She notes that some individuals feel improvements over time with consistent, gentle changes, though results differ from person to person.

Explore More with Katie Stewart Wellness

For women curious about whether leaky gut could be affecting them, Stewart offers a range of educational resources at KatieStewartWellness.com. Her approach is compassionate, accessible and grounded in functional nutrition.

Health doesn’t have to be a mystery. Sometimes, the body is just asking you to support it where it matters most—and more often than not, that starts in the gut.