Leaky Gut Test: what can you do yourself?

A 'Leaky Gut Test' (intestinal permeability test) is scientifically controversial. There is no single, clinically validated standard test. Some providers measure zonulin in stool or blood, others LPS antibodies or alpha-1-antitrypsin. The evidence for the reliability of these markers is weak to moderate – they do not correlate consistently with symptoms or clinical outcomes. What you can do yourself is based on general gut health: a high-fiber, anti-inflammatory diet (plenty of vegetables, omega-3 fatty acids, fermented foods), reduction of ultra-processed foods, sugar, and alcohol. Stress management (e.g., meditation, sleep hygiene) and avoiding unnecessary NSAIDs (ibuprofen, aspirin) may support the gut barrier. Probiotics and prebiotics show moderate effects in studies, but no miracles. Importantly, a positive test alone does not justify a radical diet. If you have persistent symptoms (bloating, diarrhea, fatigue), consult a gastroenterologist to rule out organic causes like celiac disease (HLA-DQA1/DQB1 genotype, serological markers) or inflammatory bowel disease. Genetics play a role, but environmental factors are usually decisive. Evidence grade: mixed/unclear.