Because I believe in fixing Leaky Gut Syndrome so strongly, I want to share some home remedies for leaky gut, 31 specific things to heal a leaky gut in particular.

Time published an article, “You Asked: Is Leaky Gut Syndrome a Real Thing?‘

The article goes on to validate that yes, in fact, scientific evidence is beginning to prove it, noting,

So-called “leaky gut syndrome” is legit, and likely plays a role in food allergies, type-1 diabetes, Celiac disease, Crohn’s disease, irritable bowel syndrome and other digestion-related maladies, Fasano says.

What is Leaky Gut?

Because I wrote an entire book on Leaky Gut back in 2019, I do know a thing or two about it.

In fact, not only did I write the book, but I also healed my own leaky gut.

So what exactly is a leaky gut?

In the simplest terms, Leaky Gut Syndrome is when the cells that make up the lining of the intestinal tract become so inflamed that the gut lining becomes more permeable than it’s meant to be.

Eventually, the walls that line the intestinal tract become permeable to the degree that undigested food particles and gut flora enter the bloodstream. (Source)

It is a condition that refers to a dysfunction in the lining of the intestines. 

The intestinal lining acts as a barrier with tight junction, controlling the passage of substances from the intestines into the bloodstream. 

In the case of leaky gut syndrome, this barrier becomes compromised, allowing undigested food particles, toxins, and bacteria to leak through the intestinal wall and enter the bloodstream.

So, then, how might you know you have a leaky gut?

Symptoms of Leaky Gut

There are many ways you might know if you have a leaky gut, but here are 11 I’ve talked about at length over time:

1. Digestive system symptoms, including gas, bloating, constipation, diarrhea or a combination of them all
2. Seasonal allergies or asthma
3. Hormonal imbalances
4. An autoimmune disease
5. Chronic Fatigue Syndrome or Fibromyalgia (including joint pain issues)
6. Mood and mind issues (ADD, ADHD, etc.)
7. Skins issues like acne and rosacea
8. Candida overgrowth
9. Food allergies and intolerances
10. Inflammatory Bowel Disease (Ulcerative Colitis, Crohn’s, Celiac, etc.)
11. Headaches

(Sources: 9 Signs You Have a Leaky Gut, What is Leaky Gut, Leaky Gut Syndrome: What You Should Know About Your Gut Bacteria)

If you are reading through these symptoms and checking them off one-by-one, you might be thinking,

Great. But what caused all these symptoms?

9 Causes of Leaky Gut Syndrome

Proponents of Leaky Gut Syndrome mostly agree that it comes about from various things which damage the gut in general.

1. Alcohol and certain painkillers
2. Pre-existing conditions like inflammatory bowel disease, gut infections, diabetes, complicated surgeries and more
3. Sugar
4. Processed foods
5. Chronic stress
6. Toxins
7. Microbiome imbalance
8. Mold
9. Gluten

(Sources: How to Heal a Leaky Gut, Leaky Gut Syndrome: More Than Just a Gut Problem)

So then, how can you turn that intestinal permeability around?

What are some home remedies for Leaky Gut?

9 Ways to Fix a Leaky Gut: Quick Start

I have previously shared the following 9 ways to fix a leaky gut:

1. Diet

Don’t even think you get out of this ahead without focusing on diet.

An elimination diet of sorts is recommended and for sure avoiding things like dairy, soy, sugar, gluten, chemicals and other additives.

2. Begin a Food Journal

The very first step to consider is to keep a food journal.

I have practiced and preached this for years, but it’s one of the best ways to track food and mood and overall feelings from day-to-day to watch progress or a lack thereof. 

Through the use of a physical, daily journal, you will find patterns for overall health that can truly help guide the trajectory for your leaky gut healing.

3. Limit the use of alcohol and NSAIDs

Remember those tight junctions I have been talking about?

Alcohol and NSAIDs increase the permeability of airway epithelial tight junctions.

4. Determine if you have an underlying condition or infection.

Remember, don’t Google your health problems, find out the true answer for you.

Leaky Gut Syndrome goes hand-in-hand with other medical conditions and chronic diseases.

You’ll rarely ever see it as a stand-alone condition. In fact, I’d argue that it’s never a silo-ed off condition.

5. Eat the foods that will help rebuild your gut.

One of the easiest natural remedies you can implement today is to make good choices with healthy foods for repairing.

In particular, make sure you are getting enough Omega-3’s, and when the time is right, fermented foods.

6. Supplement

You might need to supplement with things like digestive enzymes, glutamine, a probiotic supplement, licorice root, quercetin, MSM, zinc, slippery elm, and more.

We can go far with a healthy diet, but when it comes to leaky gut, there are supplements which can advance healing.

7. Eat mindfully and without stress

What if I told you that chronic inflammation is made worse with stress?

Do you know the feeling of haphazardly eating, in a hurry, on-the-go, while under stress and then almost instantly feeling miserable with digestive issues galore?

Slow down. 

8. Reduce overall stress.

Stress is almost always part of the underlying cause.

And remember, stress isn’t what we think it is. 

Stress is all of THIS.

Here are 28 ways to reduce stress to get you started.

9. The 4R’s

Now, today I want to give you even more — 31 specific things I have done to help heal my leaky gut, my home remedies for leaky gut.

Home Remedies for Leaky Gut (31 Specific Things to Heal a Leaky Gut)

Click HERE to save this post on home remedies for leaky gut for later.

Note: Please remember that these are things I have personally done and that have worked for me. They may or may not work for you. Regardless, these are different things you may consider trying.

Went organic whenever possible

Not everything we eat is organic, but when at all possible, I choose organic. 

When you understand more about Organic Practices, you’ll see the benefits to eating organic food.

Cut alcohol

I rarely drink alcohol. (I do enjoy a high-quality vodka, water with lemon/lime, but it’s a rare occasion.)

Whether or not we want to admit it, alcohol of all kinds are considered harmful substances to the gut microbiome.

Eliminated foods that were irritating my gut

These are different for everyone, and while you can do food intolerance and allergy tests unless it’s an allergy, it might not be completely accurate. 

This is, coincidentally, oftentimes because of the leaky gut itself. I was able to identify mine through an elimination diet.

Only took antibiotics when critical

Don’t trust anyone who tells you they are never critical. 

Modern medicine is here for a reason, and when you absolutely need it, take it. 

At all costs, though, I try to avoid. (I think my SIBO antibiotics are the only ones I’ve taken in years, but growing up I lived on antibiotics.) {But also read: Sometimes You Need the Damn Medication}

Broke up with gluten

Gluten affects the intestinal walls.

But, microbiologist Kiran Krishnan states,

Going on a gluten-free diet does not heal the gut lining. If we replace gluten with only fat and protein, more damage might occur. Instead, replace gluten with fermented foods and other fibrous, non-gluten foods. Additionally, pair with these supplements: Tummy Soothe, prebiotics, and a good probiotic (obviously this one).

Said goodbye to conventional dairy

Dairy products are highly inflammatory for the digestive track.

Lactose intolerance is a primary lactase deficiency. Lactase is the enzyme that breaks down lactose, a disaccharide, into monosaccharides glucose and galactose in the brush border of enterocytes. Lactase deficiency is the most common enzyme deficiency in the world. (source)

Dairy, while I gave it up for a long time, is something I would add back in, but only by way of these two things:

1. Took Break Down with it, to help break down the lactase and
2. Always chose organic dairy

The degree of leaky gut will likely determine how soon / if you add dairy back in.

Found an amazing alternative doctor

Finding an amazing alternative doctor is exactly how I was able to go from no answer to addressing the root cause, which is the only way out.

Learn how to find an amazing integrative practitioner HERE.

Became best friends with bone broth

We became the best of friends in 2009 because I learned that it contains collagen and the amino acids proline and glycine that can help heal damaged cell walls. 

You can make my favorite bone broth recipe HERE.

Used MORINGA whenever I could

Coconut oil, coconut oil, coconut oil

The “caprylic acid / medium-chain fatty acids in coconut products are rich in antimicrobial properties that work fantastically well to decrease levels of bad yeast and bacteria in the gut (help say goodbye to candida and SIBO).” 

Rarely ate sugar

I fully realize you don’t want to give up the beloved sugar. I sure as hell didn’t want to either.

But I had to.

You might, too.

Sugar Substitutes, 21 Days with No Sugar, What Does Sugar Free Mean

Continued to reduce not only toxic foods but also toxic stress and relationships

If you think this one doesn’t matter, think again.

Proceeded with caution on soy

I didn’t intentionally purchase things like edamame, tofu, and soy milk any longer.

I’ll have fermented miso from time-to-time, but that’s it.

Soy is in all of THIS.

Reintroduced fiber

I healed my gut to a place where I could reintroduce a ton of fiber.

Then, I started eating 25g+ of fiber each day (mostly via greens, greens, and more greens).

Stopped being obsessive over food and fitness

Where are my type A ladies?

You’ll understand this one far more if you read, “What I Really Think About Gut Healing and Workouts.”

Went on LDN

I am somewhat opposed to western medicine, but when I researched LDN (Low Dose Naltrexone) with my integrative medicine doctor and learned that it’s a medication most traditional doctors won’t give combined with the fact that it is 100% serving its purpose for motility, I agreed with it.

If you need medicated assistance for awhile, do your research and choose wisely. No shame.

Arrived at the right probiotic for me

Not all probiotics are created equally.

They contain different strains, fillers, and ingredients, and depending on the state of your gut, you need to understand all of this in order to choose the right one.

I finally found that one for me. 

Learn more about Probiotic Strains and Species.

Fed my body prebiotics

I do NOT do this when SIBO is active.

Make it easy with the Just Thrive Prebiotic. Or I ferment my own veggies, brew my own kombucha, and eat resistant starch (hello the oh-so-amazing AIP Bread)! 

Used HCL

Low stomach acid can lead to SIBO and a leaky gut in general. 

I think stomach acid is so critical, that I recorded two podcast episodes about it AND my digestive enzyme, Break Down, contains a small amount of it.

1. 33 Ways to Tell if You Have Low Stomach Acid
2. 11 Ways to Naturally Improve Stomach Acid Production

p.s. We ALSO have a an HCl + Pepsin (only) product to use for increasing stomach acid. Life changing for me personally. Check it out HERE.

Ate lemons, drank lemon water and used lemon oils frequently

Took 1 teaspoon cod liver oil daily

Alternatively, choose a HIGH-QUALITY Omega-3 supplement — More Omega from above.

Ate a lot of wild-caught fish

My favorites are shrimp, salmon, cod and tuna.

I’m still trying to fully integrate sardines.

To this extent, once again, a massive reason for More Omega – I can do this daily without any effort!

Did a tight SCD + GAPS + Paleo and low-FODMAP protocol for a very long time

This is grueling and I don’t believe something anyone should follow unless they absolutely need to and then only for the length of time necessary.

Learn more about GAPS vs AIP vs SCD.

But today I still limit the amount of grains and other irritating foods to the gut

I enjoy quinoa and rice (usually white rice) here and there.

Slept and then slept some more

Yes, I’m up super early, but I still sleep every chance I get.

Sleep and Gut Healing – read it and soak it all in.

Chewed on ginger

My aunt recently taught me how to make homemade Pho, and in the Pho she used huge pieces of ginger.

At the end of the stewing cycle, I would chew on the ginger.

So good! Ginger all the time.

Sprinkled turmeric on most everything

Drank a lot of tea

I mostly gave up coffee (the last vice in my life), but added in a ton of tea. 

Used digestive enzymes to help process heavier meals

This graphic says it all – here is what digestive enzymes are intended to do.

If you want the full information, check out What are Digestive Enzymes?

Incorporated L-glutamine daily

And I continue to increase the amounts.

Today, I still aim for 3g a couple times a day.

Swear by it.

Found new and creative ways for incorporating collagen into my diet

The point of collagen is to re build the gut lining.

And thus, when I came out with my own collagen (for all of THESE) reasons, we called it – you guessed it – Re-Build.

Healing Leaky Gut

When it comes to testing, diagnosing and prescribing, you need a good doctor as your partner in crime.

But when it comes to food and lifestyle, specific diet, stress management and more, I am your partner in crime. Not only have I studied the gut and methods for healing it for several years now, I have also lived it and I continue to live it daily.

Illness, whatever your lingering illness might be, usually all comes back to the gut. Understanding your own, unique situation and healing via methods that are right for you will be life changing.

I promise.

I am passionate about what I do, and about the ways in which I help women thrive by finding solutions to digestive symptoms and poor gut health they have had for years.

If you’re ready for a change, and if you’re ready to start feeling better, grab my gut healing journaling SYSTEM HERE to cut your healing time down immensely.

And if you’re ready to truly start, I’m inviting you to join Gut Healing: ELEVATED. This is my foundational course for all things gut healing PLUS you’ll get all of THIS.

I am 40 now, and while a sluggish digestive system plagued my early years, it no longer does.

So I LIVE to teach you HOW to get rid of the excess gas, digestive discomfort, and bloated stomach.

If you liked this post on Home Remedies for Leaky Gut, you might also enjoy:

1. The Leaky Gut Meal Plan: 4 Weeks to Detox and Improve Digestive Health
2. What is Permeability
3. Does Coffee Cause Leaky Gut {+ 9 other factors slowing your healing, Episode 71, Bites #18}

p.s. In case these home remedies for leaky gut still aren’t enough, here are 37 (more) ways to heal leaky gut.

Xox,
SKH