11 Best Natural Home Remedies for Leaky Gut To Heal It

Introduction to Leaky Gut

Leaky gut, also known as intestinal permeability, is a condition in which the lining of the small intestine becomes damaged, allowing bacteria and toxins to pass through the walls of the intestines into the bloodstream. This can lead to inflammation and a variety of symptoms such as bloating, abdominal pain, fatigue, food allergies and sensitivities, skin issues, and digestive problems. The exact cause of leaky gut is unknown, but it may be linked to certain dietary habits or lifestyle factors such as stress or antibiotic use.

Effects of Leaky Gut on the Body

This breach in the gut barrier can trigger a cascade of negative effects on the body, leading to chronic inflammation, compromised immune function, and a higher risk of developing various autoimmune diseases.

The signs and symptoms of leaky gut are diverse and often difficult to pinpoint, as they can manifest in various ways and mimic other health conditions. Common symptoms include digestive issues such as bloating, gas, diarrhea, or constipation, as well as food sensitivities or intolerances. However, leaky gut can also manifest through seemingly unrelated symptoms like: chronic fatigue syndrome, joint pain, skin issues (such as eczema or acne), and even mood disorders like anxiety or depression.

The root cause of leaky gut is believed to be a combination of factors – including poor diet, chronic stress, and environmental toxins – which contribute to the weakening of the tight junctions that hold the intestinal lining together.

Once these junctions are compromised, the gut becomes permeable, allowing harmful substances to enter the bloodstream and trigger an immune response. This constant activation of the immune system can lead to autoimmune diseases, such as rheumatoid arthritis, lupus, or celiac disease, as the body mistakenly attacks its own tissues in an attempt to protect itself from perceived threats.

Natural Home Remedies for Treating Leaky Gut

Consume probiotics and prebiotics

Probiotics and prebiotics are beneficial for helping with leaky gut syndrome. Probiotics are live bacteria that can help restore the balance of good bacteria in the gut, while prebiotics are food sources that help feed the good bacteria. Research has shown that probiotics can help reduce inflammation, improve digestion, and strengthen the gut lining. Prebiotics can also help to increase the number of beneficial bacteria in the gut, which helps to create a healthy environment for digestion.

When it comes to leaky gut syndrome, probiotics and prebiotics can be used together to create an optimal environment for healing. Probiotic supplements can be taken daily to ensure a steady supply of beneficial bacteria in the gut. Prebiotic foods such as bananas, onions, garlic, asparagus, oats, apples and legumes can also be consumed regularly to provide additional nutrition for the beneficial bacteria.

The best probiotic that I use for leaky gut is Seed Ds-01.

Seed DS-01 is a Daily Synbiotic, which means it combines probiotics with a polyphenol-based prebiotic.

This 2-in-1 capsule plant-based product ensures that the probiotics have the necessary nutrients to thrive and provide their benefits to the gut.

Many users have reported positive results with Seed DS-01, including improvements in conditions like IBS, Crohn’s disease, colitis, acid reflux, and leaky gut syndrome.

Multi-strain probiotics, like Seed DS-01, are preferred for treating leaky gut because they offer a broader range of benefits and can help repair the gut lining more effectively.

Probiotics have been shown to decrease intestinal permeability (leaky gut), which is linked to many chronic health conditions, such as obesity, chronic fatigue syndrome, autoimmunity, and irritable bowel syndrome (IBS).

In addition to its probiotic benefits, Seed DS-01 also contains a prebiotic component that helps nourish the beneficial bacteria in the gut.

This combination of probiotics and prebiotics ensures that the gut microbiome is well-supported, leading to improved gut health and reduced symptoms associated with leaky gut syndrome.

Bone broth:

Bone broth, a nutrient-dense liquid made by simmering animal bones and connective tissues over an extended period, has long been revered for its numerous health benefits, particularly in supporting gut health, repairing the gut lining, and addressing leaky gut. Packed with essential nutrients, bone broth provides a powerful elixir to promote optimal gut function and overall well-being.

One of the key components in bone broth is collagen, a structural protein found in abundance within animal bones and connective tissues. As the broth simmers, collagen breaks down into gelatin, which is rich in amino acids like glycine, proline, and glutamine.

These amino acids contribute significantly to gut health by reducing inflammation, promoting the growth of beneficial gut bacteria, and assisting in the repair of the intestinal lining.

L-glutamine, in particular, plays a crucial role in maintaining the integrity of the gut lining. It helps to strengthen the tight junctions between the cells of the intestinal wall, preventing harmful substances from leaking into the bloodstream. This makes bone broth an excellent natural remedy for addressing leaky gut and restoring gut barrier function.

In addition to collagen and amino acids, bone broth also contains essential minerals such as calcium, magnesium, phosphorus, and potassium. These minerals are vital for maintaining a healthy electrolyte balance, supporting proper digestion, and aiding in nutrient absorption, further contributing to overall gut health.

Moreover, the presence of glycosaminoglycans (GAGs) in bone broth, such as hyaluronic acid and chondroitin sulfate, has been shown to support joint health and reduce inflammation throughout the body. This anti-inflammatory effect can be particularly beneficial for individuals suffering from inflammatory bowel diseases (IBD) or other gut-related conditions.

Slippery elm:

Slippery elm, scientifically known as Ulmus rubra, is a tree native to North America, and its inner bark has been used for centuries in traditional medicine to treat various ailments, including digestive issues.

In recent years, slippery elm has gained attention for its potential benefits in addressing leaky gut syndrome, thanks to its unique properties that promote gut health and support the healing of the intestinal lining.

One of the primary characteristics of slippery elm is its high mucilage content. Mucilage is a gel-like substance that forms when the bark comes into contact with water. This substance provides a soothing, protective coating along the digestive tract, which can help reduce inflammation, alleviate irritation, and promote the healing of damaged tissues.

By creating a barrier between the gut lining and potentially harmful substances, slippery elm may help prevent further damage and support the recovery process in individuals with leaky gut.

In addition to its mucilage content, slippery elm is also rich in antioxidants, which can help combat oxidative stress and inflammation in the gut. Chronic inflammation is a significant contributing factor to leaky gut, so reducing inflammation is essential for restoring the integrity of the intestinal lining.

Moreover, slippery elm has prebiotic properties, meaning it can help stimulate the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for proper digestion, nutrient absorption, and immune function, all of which play a role in maintaining gut health and preventing leaky gut.

It’s important to note that while slippery elm can provide relief and support for leaky gut, it should be used in conjunction with other dietary and lifestyle changes to address the root causes of the condition. This may include eliminating inflammatory foods, incorporating gut-friendly nutrients, managing stress, and seeking guidance from a healthcare professional.

Take anti-inflammatory supplements:

Taking anti-inflammatory supplements can play a significant role in addressing leaky gut syndrome, as they help to alleviate inflammation within the gastrointestinal tract and support the healing process of the intestinal lining.

Chronic inflammation is a major contributing factor to the development of leaky gut, as it weakens the tight junctions that hold the intestinal cells together, leading to increased intestinal permeability. By reducing inflammation, anti-inflammatory supplements can help restore the integrity of the gut lining and improve overall gut health.

Some of the most effective anti-inflammatory supplements for leaky gut include:

• Omega-3 fatty acids:

  Found in fish oil, krill oil, and certain plant sources like flaxseeds and chia seeds, omega-3 fatty acids are well-known for their potent anti-inflammatory properties. They help to balance the inflammatory response in the body and support the repair of the gut lining.

• Curcumin:

  Derived from turmeric, curcumin is a powerful anti-inflammatory compound that has been shown to reduce inflammation in the gut and promote the healing of the intestinal lining. It may also help alleviate symptoms associated with inflammatory bowel diseases (IBD) and other gut-related conditions.

• Quercetin:

  A natural antioxidant found in many fruits and vegetables, quercetin has strong anti-inflammatory effects and has been shown to help strengthen the gut barrier function. This bioflavonoid may also help regulate the immune response and reduce the production of pro-inflammatory cytokines.

• L-glutamine:

  An amino acid that plays a crucial role in maintaining the integrity of the gut lining, L-glutamine has anti-inflammatory properties and helps to repair damaged tissues in the gut. It also supports the function of the tight junctions between intestinal cells, helping to prevent leaky gut.

Eliminating trigger foods:

Eliminating trigger foods is a vital step in addressing leaky gut syndrome, as certain foods can cause inflammation, damage the intestinal lining, and contribute to increased intestinal permeability. By identifying and removing these problematic foods from your diet, you can help reduce inflammation, support the healing of the gut lining, and ultimately improve overall gut health.

Trigger foods are typically those that cause an immune response or irritate the gut lining. Common trigger foods for leaky gut include:

• Gluten:Found in wheat, barley, and rye, gluten is a protein that can be difficult for some individuals to digest, leading to inflammation and damage to the gut lining. Eliminating gluten from your diet can help reduce inflammation and promote gut healing.

• Dairy: Some people have difficulty digesting lactose or are sensitive to the proteins found in dairy products, which can cause inflammation and exacerbate leaky gut. Removing dairy from your diet may help alleviate gastrointestinal symptoms and support gut healing.

• Refined sugars: Consuming large amounts of refined sugars can negatively impact gut health by feeding harmful bacteria and yeast, leading to an imbalance in the gut microbiome. This imbalance can cause inflammation and further damage the gut lining. Reducing or eliminating refined sugars can help restore balance to the gut microbiome and reduce inflammation.

• Processed foods: High in artificial additives, unhealthy fats, and refined carbohydrates, processed foods can cause inflammation, disrupt the gut microbiome, and contribute to leaky gut. Avoiding processed foods and opting for whole, unprocessed options can promote gut health and healing

• Alcohol: Excessive alcohol consumption can irritate the gut lining, increase inflammation, and disrupt the gut microbiome. Limiting or eliminating alcohol intake can support the healing process and help to maintain gut health and integrity.

• Nightshades: For some individuals, nightshade vegetables (such as tomatoes, eggplants, peppers, and potatoes) can cause inflammation and aggravate leaky gut. If you suspect that nightshades may be a trigger for you, consider eliminating them from your diet and monitoring your symptoms.

Drink plenty of water:

Drinking plenty of water is essential for overall health and plays a crucial role in supporting gut health, particularly when dealing with leaky gut syndrome. Adequate hydration offers several benefits that contribute to the healing process and maintenance of a healthy gut lining.

Some of the key reasons why drinking sufficient water is good for leaky gut include:

• Maintaining mucosal lining: The gastrointestinal tract is lined with a protective layer of mucus, which serves as a barrier against harmful substances and pathogens. Staying well-hydrated helps maintain the integrity and function of this mucosal lining by providing the necessary fluids for its production and regeneration.

• Supporting digestion: Proper hydration is vital for optimal digestion, as it aids in the breakdown of food, absorption of nutrients, and smooth transit of digested material through the intestines. Insufficient water intake can lead to constipation or other digestive issues, which may exacerbate leaky gut symptoms.

• Flushing out toxins: Drinking enough water helps the body flush out toxins and waste products through the kidneys and liver, reducing the burden on the intestines and promoting a healthier gut environment. This detoxification process is particularly important for individuals with leaky gut, as it can help minimize the exposure of the gut lining to harmful substances.

• Reducing inflammation: Chronic inflammation is a significant contributing factor to leaky gut. Staying well-hydrated can help reduce inflammation by supporting the body’s natural detoxification processes and promoting the optimal function of various organs and systems, including the gut.

• Nourishing gut microbiome: A healthy gut microbiome is crucial for maintaining gut integrity and preventing leaky gut. Adequate hydration helps create a suitable environment for the growth of beneficial gut bacteria, which play a critical role in regulating the immune system, digestion, and overall gut health.

To ensure you are drinking enough water and supporting your gut health, aim for a daily intake of at least 8-10 cups (64-80 ounces) of water, or more if you are physically active or live in a hot climate. Keep in mind that individual hydration needs may vary, so it’s essential to listen to your body’s signals and adjust your water intake accordingly.

Eat a balanced, anti-inflammatory diet:

Eating a balanced, anti-inflammatory diet is highly beneficial for individuals with leaky gut syndrome, as it helps to reduce inflammation, support the healing of the gut lining, and promote overall gut health. An anti-inflammatory diet focuses on nutrient-dense, whole foods that provide essential nutrients, antioxidants, and fiber to nourish the gut and support its proper function. Here’s why an anti-inflammatory diet is crucial for addressing leaky gut:

• Reducing inflammation: Chronic inflammation is a key contributing factor to leaky gut, as it can weaken the tight junctions between intestinal cells and lead to increased permeability. Anti-inflammatory foods, such as fruits, vegetables, nuts, seeds, and fatty fish, help to alleviate inflammation and create a healthier gut environment.

• Supporting gut lining repair: A balanced, anti-inflammatory diet provides essential nutrients, such as vitamins, minerals, and amino acids, required for the repair and maintenance of the gut lining. For example, L-glutamine, an amino acid found in foods like bone broth and lean meats, plays a crucial role in maintaining the integrity of the gut lining and promoting its healing.

• Nourishing the gut microbiome: A healthy gut microbiome is vital for maintaining gut integrity, healthy bacteria, and preventing leaky gut. Consuming a diverse range of fruits, vegetables, and fiber-rich whole grains provides prebiotics, which are non-digestible food components that stimulate the growth of beneficial gut bacteria. These beneficial bacteria help regulate the immune system, digestion, and overall gut health.

• Eliminating trigger foods: An anti-inflammatory diet emphasizes the avoidance of trigger foods that can cause inflammation, damage the gut lining, and contribute to leaky gut. By eliminating inflammatory foods like gluten, dairy, refined sugars, and processed foods, you can support the healing process of the gut lining and reduce the risk of further damage.

• Promoting nutrient absorption: Proper nutrient absorption is essential for overall health and gut function. An anti-inflammatory diet that includes a variety of whole foods ensures that the body receives the necessary nutrients to support cellular repair, immune function, and general well-being.

Increase fiber intake:

Increasing fiber intake is an important strategy for addressing leaky gut syndrome, as it offers several benefits that contribute to the healing of the gut lining and promote overall gut health. Dietary fiber, which is found in plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds, plays a crucial role in maintaining proper digestion, supporting the gut microbiome, and regulating the immune system.

Here’s why increasing fiber intake is essential for fixing leaky gut:

• Supporting digestion: Fiber aids in digestion by adding bulk to stool and facilitating its smooth passage through intestinal walls of the gastrointestinal tract. This helps prevent constipation and diarrhea, both of which can exacerbate leaky gut symptoms and further damage the gut lining.

• Nourishing the gut microbiome: Certain types of fiber, known as prebiotics, serve as food for beneficial gut bacteria. These fibers are fermented by gut bacteria, producing short-chain fatty acids (SCFAs) such as butyrate, propionate, and acetate. SCFAs play a vital role in maintaining gut health, as they provide energy for the cells lining the colon, reduce inflammation, and strengthen the gut barrier’s function.

• Regulating the immune system: A healthy gut microbiome, supported by adequate fiber intake, is essential for proper immune function. Beneficial gut bacteria help regulate the immune system, preventing excessive or chronic inflammation that can contribute to leaky gut.

• Reducing inflammation: Fiber-rich foods, particularly those high in soluble fiber, can help reduce inflammation by binding to and removing harmful substances from the digestive tract. This reduces the exposure of the gut lining to potential irritants and supports the healing process.

• Promoting satiety and weight management: Consuming fiber-rich foods can help increase feelings of fullness and promote healthy weight management, which may be beneficial for individuals with leaky gut, as obesity has been linked to increased intestinal permeability and inflammation.

To increase your fiber intake and support the healing of leaky and heal your gut, aim to consume a diverse range of fiber-rich whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. The daily recommended fiber intake is 25 grams for women and 38 grams for men, but individual needs may vary. As you increase your fiber intake, be sure to do so gradually and drink plenty of water to prevent digestive discomfort.

Manage stress and prioritize sleep:

Managing stress and prioritizing sleep are crucial for improving leaky gut syndrome, as both factors play a significant role in maintaining overall health and supporting the proper functioning of the gastrointestinal system. Chronic stress and insufficient sleep can contribute to increased inflammation, weakened immunity, and imbalances in the gut microbiome, all of which can exacerbate leaky gut symptoms.

Here’s how managing stress and prioritizing sleep can help improve leaky gut syndrome:

• Reducing inflammation: Chronic stress and poor sleep can lead to elevated levels of cortisol, the body’s primary stress hormone, which can contribute to systemic inflammation. By managing stress and ensuring adequate sleep, you can help regulate cortisol levels and reduce inflammation, promoting the healing of the gut lining.

• Supporting immune function: Both stress and sleep deprivation can negatively impact the immune system, leading to an overactive or imbalanced immune response that can exacerbate leaky gut symptoms. Managing stress and getting sufficient sleep can help support proper immune function, which is essential for maintaining gut health and integrity.

• Balancing gut microbiome: The gut microbiome plays a critical role in overall gut health and the prevention of leaky gut. Stress and inadequate sleep can disrupt the balance of beneficial and harmful bacteria in the gut, contributing to inflammation and impaired gut barrier function. By addressing stress and prioritizing sleep, you can help create a healthier environment for the gut microbiome to thrive.

• Enhancing nutrient absorption: Proper nutrient absorption is essential for overall digestive health and gut function. Chronic stress and lack of sleep can interfere with the digestive process, reducing the body’s ability to absorb and utilize essential nutrients. Managing stress and ensuring adequate sleep can help support optimal digestion and nutrient absorption.

• Promoting tissue repair: During sleep, the body undergoes various restorative processes, including tissue repair and regeneration. Prioritizing sleep allows the body time to heal and regenerate the gut lining, which is essential for addressing leaky gut syndrome.

To manage stress, consider incorporating relaxation techniques such as deep breathing exercises, meditation, yoga, or mindfulness practices into your daily routine. Additionally, prioritize sleep by establishing a consistent sleep schedule, creating a relaxing bedtime environment, and avoiding stimulants like caffeine and electronics close to bedtime.

Exercise regularly:

Exercise can help with leaky gut by improving gut health and reducing inflammation. Here are some ways that exercise can help with leaky and gut health issues gut

• Reduce blood flow to the gut: “Steady state” exercise, such as running, elliptical, spinning, cardio, or a long met-con session, has been shown to reduce blood flow to the gut by 20% within

• Improve gut health: Exercise has been shown to improve gut health and reduce inflammation.

• Low-intensity exercise: In many cases, low-intensity exercise is best for people with leaky gut. Walking, yoga, swimming, cycling, low-impact strength training, stretching, and rowing are all good options

• Exercise intensity threshold: In response to strenuous exercise, leaky gut is associated with increased I-FABP and infiltration of bacterial endotoxins within the blood. Therefore, there may be an exercise-intensity threshold capable of exacerbating leaky gut

Avoid smoking and limit alcohol intake:

Smoking and excessive alcohol consumption can negatively impact gut health, so it’s best to avoid or limit these habits

Consider a gluten-free diet:

A gluten-free diet can be highly beneficial for individuals with leaky gut syndrome, particularly those who have a sensitivity or intolerance to gluten. Gluten is a protein found in wheat, barley, and rye, and it can cause inflammation and damage to the gut lining in susceptible individuals.

By adopting a gluten-free diet, you can help reduce inflammation, support the healing of the gut lining, and improve overall gut health. Here’s how a gluten-free diet can help with leaky gut:

• Reducing inflammation: In some individuals, the consumption of gluten can trigger an immune response, leading to inflammation in the gut lining. This inflammation can weaken the tight junctions between intestinal cells, resulting in increased intestinal permeability, or leaky gut. Eliminating gluten from the diet can help alleviate this inflammation and create a healthier gut environment.

• Supporting gut lining repair: When gluten is removed from the diet, the gut lining has an opportunity to heal and regenerate. This healing process is essential for restoring the integrity of the gut barrier and preventing further damage caused by increased intestinal permeability.

• Alleviating gastrointestinal symptoms: For those with a gluten sensitivity or intolerance, consuming gluten can cause various gastrointestinal symptoms such as bloating, gas, abdominal pain, diarrhea, or constipation. Removing gluten from the diet can help alleviate these symptoms and improve overall, healthy digestive system function.

• Addressing underlying conditions: In some cases, leaky gut may be associated with conditions such as celiac disease or non-celiac gluten sensitivity. Adopting a strict gluten-free diet is the primary treatment for these conditions and can help address the root cause of leaky gut in these individuals.

• Promoting a nutrient-dense diet: A well-planned gluten-free diet that focuses on whole, unprocessed foods can be rich in nutrients, fiber, and antioxidants, all of which contribute to gut health and support the healing process. By replacing gluten-containing foods with nutrient-dense alternatives like fruits, vegetables, legumes, and gluten-free whole grains, you can promote overall gut health and well-being.

Maintain healthy vitamin D levels:

Maintaining healthy fats and vitamin D levels can help with leaky gut in the following ways:

• Reducing inflammation: Recent evidence suggests that vitamin D can help reduce inflammation in the gut, leading to a healthier microbiota. This can help improve digestive symptoms associated with leaky gut, such as bloating, abdominal pain, and altered bowels

• Strengthening the gut lining:Vitamin D supplementation can help heal and strengthen the lining of the gut. This can help reduce gut permeability, which is a key feature of leaky gut.

• Reducing cortisol levels: Vitamin D supplementation can help reduce cortisol levels, which can contribute to leaky gut

• Improving vitamin D absorption: Improving gut health can increase vitamin D absorption, which can further improve gut health

What Can I Drink To Heal A Leaky Gut?

To heal a leaky gut, it is essential to consume beverages fermented foods that promote gut health, reduce inflammation, and support the growth of beneficial gut bacteria. Here are some drinks to consider incorporating into your daily routine:

1. Bone broth: Rich in collagen, amino acids, and minerals, bone broth can help repair the gut lining, reduce inflammation, and support healthy digestion.

2. Probiotic-rich drinks: Beverages like kefir, kombucha, and fermented vegetable juices contain beneficial probiotics that can help balance the gut microbiome and support overall gut health.

3. Herbal teas: Certain herbal teas, such as ginger, peppermint, chamomile, and licorice root, have anti-inflammatory and soothing properties that can help alleviate gut-related discomfort and support the healing process.

4. L-glutamine powder: L-glutamine is an amino acid that plays a crucial role in repairing the gut lining. Mixing L-glutamine powder with water or a non-acidic beverage can provide an additional boost to your gut-healing efforts.

5. Aloe vera juice: Aloe vera has anti-inflammatory and soothing properties that can help support gut health and alleviate symptoms associated with leaky gut syndrome.

6. Coconut water: High in electrolytes and easily digestible, coconut water can help maintain hydration, support digestion, and promote overall gut health.

7. Green juices: Freshly made green juices, containing leafy greens, cucumber, celery, and other low-sugar vegetables, can provide essential nutrients, antioxidants, and enzymes that support gut health and healing.

8. Apple cider vinegar: Diluting a small amount of apple cider vinegar in water and drinking it before meals may help improve digestion and promote a healthy gut environment.

Remember, it’s essential to listen to your body and choose the beverages that work best for you. In addition to incorporating gut-friendly drinks, focus on maintaining a balanced diet, managing stress, and getting enough sleep to support the healing process and promote overall gut health.

Conclusion:

Leaky gut can be a frustrating condition, but with the right lifestyle changes, it can be improved. These natural remedies can also heal leaky gut, help repair the damage to your gut lining, reduce inflammation, and restore balance to your digestive system.

By incorporating these remedies into your daily routine and focusing on nutrient-dense foods, you can start to feel better and enjoy optimal gut health. If you’re dealing with severe symptoms, it’s always a good idea to consult with a healthcare professional to determine the root cause of your leaky gut and create a personalized treatment plan.