How to Heal a Leaky Gut

Leaky gut syndrome is believed to occur when the intestines become too permeable and lose the ability to filter out various substances. The condition known as leaky gut is associated with a range of symptoms, including chronic digestive pain or upset, depression, chronic fatigue, and skin allergies or rashes. While it is unclear exactly what causes this syndrome, it may be possible to heal a leaky gut if you stop causing damage and work on repairing the damage already done.

Part 1 of 2: Stop Harming Your Gut

1. Know which foods may stress out your gut. Proteins called lectins and phytates can attach themselves to your digestive lining, irritating it and causing damage. These proteins are most commonly found in certain grains, sugar, and dairy.

• Sprouting and fermenting grains, including wheat, rice, spelt, and soy, are among the most difficult for your gut. Grains that contain gluten can be especially irritating for your gut.
  

• Foods containing GMO (genetically modified organisms) tend to be high in lectins and can also inflame your gut.
  

• Conventional cow milk contains A1 Casein, which is another protein that can damage your gut. Pasteurization can also destroy enzymes that otherwise help your body digest lactose sugars.
  

• Sugar, in general, feeds the growth of yeast and other harmful bacteria. Bad bacteria can create toxins that can slowly eat away at your intestinal walls.

2. Put yourself on a two-week detox. For 14 days, cut anything out of your diet that could cause digestive distress. Consume mild foods and drinks to help calm the inflammation in your stomach and intestines.

• Stop consuming all foods commonly linked to leaky gut syndrome. Even if some of these foods are not the cause of your problems, eliminating all possible sources will give your body the greatest chance to heal.
  

• Drink mostly water during this detox. Avoid sugary drinks or those containing caffeine or alcohol.

3. Cut out the stress. High levels of stress increase the churning of stomach acids and can aggravate a leaky gut. If you want to heal completely, it is very important that you maintain a relatively stress-free environment for at least a few days. After a few stress-free days pass, return to your normal routine and work on ways to minimize stress or relax yourself once stress does come along.

• Aside from increasing acid secretion, stress can decrease the body's ability to digest food and absorb nutrients. Stress causes your body to increase its heart rate, blood pressure, and respiration, but it also shuts down digestion and natural healing mechanisms.

4. Remove medications and other potential toxins. Antibiotics, alcohol, and some over-the-counter medications all have their place, but if you struggle with a leaky gut, that place is not inside your digestive system. Anything that could throw off the natural bacterial balance of your gut should be cut out while you try to heal.

• Stop drinking alcohol altogether for at least one month. After that initial month, you can gradually introduce alcohol back into your system, but try to limit your intake to a glass or two every week.
  

• Non-steroidal anti-inflammatory drugs can irritate the stomach when taken on a regular basis, so avoid using them during this time. These drugs include aspirin, ibuprofen, and naproxen. When you need a pain reliever, opt for acetaminophen.
  

• Antibiotics can be hard on your digestive system, as well, but you should always talk to your doctor before stopping the use of a prescribed antibiotic.

5. Test for intestinal parasites. While somewhat rare, there is a chance that your leaky gut problems are caused or aggravated by a nasty intestinal parasite. Have your doctor perform a stool test to determine if parasites might be a problem.

• Even though antibiotics and other medications can agitate a leaky gut, if you have a bacterial infection, your body will still heal faster if you remove this underlying problem and work on fixing the damage afterward.
  

• Parasites, viruses, and fungi can also cause problems, so make sure your doctor checks for these, as well.

Part 2 of 2: Repair the Damage

1. Eat foods that help your gut. Just as there are foods that can harm your digestive system, there are foods that can help heal it. Foods that aid the digestive process are great, and those that are both soothing and full of easily absorbed minerals are the best.

• One of the best foods is homemade stock made from chicken, beef, or other meat bones. Bone broth contains soothing gelatin and plenty of minerals.
  

• Pasture-raised meats are relatively free of added toxins and packed with nutrients. When cooked slowly, they become tender and are easier to digest.
  

• Consume plenty of healthy fats. Natural fats like olive oil, non-hydrogenated coconut oil, organic butter, and other organic animal fats are usually good. Avoid processed and refined polyunsaturated fats, which are commonly found in junk food, corn oil, cottonseed oil, canola oil, and soybean oil.
  

• Fermented and cultured foods help balance the bacteria in your gut. Yogurt and kefir are good options, but fermented vegetables, preserved fruits, and chutneys are other beneficial examples.
  

• Sprouted seeds, including chia seeds and flaxseeds, offer a healthy dose of fiber that can help restore the bacterial balance of your gut. If you have a severe, painful leaky gut, however, you may want to start by getting fiber from vegetables and fruit.

2. Chew your food slowly and completely. Simply put, allowing your teeth to break down more of your food will minimize the amount of work your stomach will have to do. As a result, your gut gets undergoes less stress and will have less cause for inflammation.

3. Introduce probiotics. Probiotics can be taken in supplemental or dietary form. These helpful bacteria can assist your digestive system, restoring the natural and healthy balance of bacteria inside it.

• "Good" bacteria is necessary for digestive health because it prevents bad bacteria from growing out of control.
  

• While actively trying to heal your gut, take a dose between 25 and 100 billion units a day.
  

• After you heal your leaky gut, you can maintain stable amounts of probiotics by consuming probiotic-rich yogurt on a daily basis. Fermented foods like sauerkraut can also help balance the bacteria in your gut in a similar manner, so including more of these foods in your diet can also help.

4. Include plenty of omega-3. Omega-3 fatty acid can also be taken as part of your diet or as a dietary supplement. It can fight inflammation, so it may help soothe the inflammation already present in your stomach and intestines.

• Fish oil supplements are an easy way to get a daily dose of omega-3. Follow the label instructions to determine the best amount for your system.
  

• Alternatively, you can obtain omega-3 naturally by eating fatty fish, like salmon.

5. Correct the damage with a series of other natural supplements. There are numerous natural dietary supplements that are believed to help restore a damaged digestive system. Familiarize yourself with each one and determine which might be the best for your needs.

• L-Glutamine is one of the most helpful supplements. This amino acid is believed to help the lining of your gut regrow, thereby filling any holes previously caused. Try taking 3 to 5 grams per day.
  

• Digestive enzymes are plant-based or microbial-based and help your gut break down and absorb macro nutrients. Follow the label for dosage instructions and take them alongside meals to ease the stress on your intestines.
  

• Betaine hydrochloride (HCL) increases the acidity in your gut, making it easier for your system to digest proteins and other rough nutrients. Take 650 mg after finishing one-third of your meal. If you experience heartburn, discontinue use. If you do not have any heartburn, continue using it daily.
  

• Slippery elm helps stimulate the nerve endings in your intestinal tract. As a result, your system produces more mucus, which coats the lining of your stomach and gut, thereby preventing further acid damage.
  

• Deglycyrrhizinated Licorice (DGL) and marshmallow root also maintain the mucus lining of the stomach, adding further protection.
  

• Caprylic acid is a fatty acid obtained from coconut oil. It has antiviral and antifungal properties and can help combat problems with yeast overgrowth.

6. Drink plenty of water. Dehydration can make it difficult for your intestines to pass waste products, causing further inflammation. Drink around eight 8-oz (250-ml) glasses of water per day to fully hydrate your system and give your digestive tract a boost.

• Even though many other drinks will help hydrate you, water is the best source, especially while trying to heal yourself. Drinks that contain alcohol and caffeine should be avoided, along with those that contain high concentrations of sugar.
  

• Electrolyte drinks can also be consumed, but avoid ones that include a lot of added sugars.

7. Sleep. Your body's natural healing processes are strongest while your body rests. Try to get a full eight hours of sleep each night, especially during your initial recovery stage.

• During waking hours, your body's resources are divided and spread out over more tasks. While you sleep, your body can concentrate its energy on healing and balancing itself.

Tips

Consult a professional. Talk to a doctor, nutritionist, or other professional for a specialized treatment plan. Everyone has slightly different needs, so talking with a professional medical practitioner is the best way to form a plan that will work for you.


Be patient and persistent. You won't be able to heal a leaky gut overnight, but if you maintain healthy habits for several weeks or months, most damage can be undone.