I recently wrote about Leaky Gut Syndrome, and because I believe in fixing the gut so strongly, I am back with more today. In particular, 31 specific things to heal a leaky gut.
psssst….Interested in a whole book with a 28-Day Meal Plan around Leaky Gut? I’ve got it for you! Grab your copy today –> The Leaky Gut Meal Plan: 4 Weeks to Detox and Improve Digestive Health.
This past week, Time published the article, “You Asked: Is Leaky Gut Syndrome a Real Thing?‘ The article goes on to validate that yes, in fact, research 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.
In my previous post, I mentioned the following 9 ways to fix a leaky gut:
- 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.
- Begin 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.
- Limit the use of alcohol and NSAIDs.
- Determine if you have an underlying condition or infection. Remember, don’t Google your health problems, find out the true answer for you.
- Eat the foods that will help rebuild your gut. In particular, make sure you are getting enough Omega-3’s and when the time is right fermented foods.
- Supplement. You might need to supplement with things like digestive enzymes, glutamine, probiotics, licorice root, quercetin, MSM, zinc, slippery elm, and more.
- Eat mindfully and without stress.
- Reduce overall stress. Here are 28 ways to reduce stress to get you started.
- The 4R’s.
Today I want to give you 31 specific things I have done to help heal my leaky gut.
31 Specific Things to Heal a Leaky Gut
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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.
- 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.)
- Eliminated foods that were irritating my gut. These are different for everyone (for instance, most people are totally okay with egg yolks, not the whites, but not me any longer – I can’t do egg yolks – and it’s super hard), 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.)
- Broke up with gluten.
- Said goodbye to conventional dairy.
- Found an amazing integrative medicine doctor. (How to Find an Integrative Medicine Doctor)
- 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.
- Used Morninga 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. (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.
- Proceeded with caution on soy. I don’t intentionally buy things like edamame, tofu, and soy milk any longer. I’ll have fermented miso from time-to-time, but that’s it.
- 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.
- Went on LDN. I am somewhat opposed to western medicine, but when I researched LDN 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. Otherwise, proceed with caution on medications.
- 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.
- 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 (another post for another day) and a leaky gut in general. When my gut heals it’s usually because I am focused on HCL.
- Ate lemons, drank lemon water and used lemon oils frequently.
- Took 1 tsp. cod liver oil daily.
- Ate a lot of wild-caught fish. My favorites are shrimp, salmon, cod and tuna (I totally love this salad). I’m still trying to fully integrate sardines.
- 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)
- 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 have mostly given up coffee (the last vice in my life), but I have added in a ton of tea. I talk about various Traditional Medicinal blends I drink all the time, and I have another post coming soon.
- Used digestive enzymes occasionally to help process heavier meals.
- Incorporated L-glutamine daily, and I continue to increase the amounts.
- Found new and creative ways for incorporating collagen into my diet.
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 am passionate about what I do, and about the ways in which I help women thrive by finding solutions to problems they have had for years.
If you’re ready for a change, and if you’re ready to start feeling better, grab my e-book, The Gutsy Girl’s Bible: an approach to healing the gut, 3.0, to read via immediate download now.
p.s. Here are 37 (more) ways to heal leaky gut.
You will heal. I will help.