How to Heal Leaky Gut: A Comprehensive Guide

Diving into gut health, we encounter a condition increasingly capturing attention – leaky gut syndrome. Understanding this condition is essential for our overall well-being, given our gut’s profound impact on our health.

This article aims to demystify how to heal leaky gut, emphasizing the importance of identifying its causes and incorporating effective, research-backed solutions. We’ll delve into various beneficial supplements, offering a pathway toward improved gut health and overall wellness. Read on for insights into effectively managing and healing leaky gut syndrome.

What is Leaky Gut Syndrome?

Leaky Gut Syndrome, also known as increased intestinal permeability, is a condition in which the small intestine’s lining of the digestive system becomes damaged. This damage results in undigested food particles, toxic waste products, and bacteria leaking through the intestines and flooding the bloodstream, hence the term “leaky gut.”

The term “intestinal permeability” refers to the ability of the intestinal wall to control what gets absorbed into the bloodstream. In a healthy gut, the intestinal wall is a selective barrier determining what molecules to let through and which to keep out. When this function is compromised due to inflammation or irritation, substances that should ideally be confined to your digestive tract can escape into your bloodstream, causing potential health issues. Maintaining the integrity of the intestinal lining is crucial.

While anyone can potentially develop leaky gut syndrome, it’s more common among people with certain health conditions. People with autoimmune diseases, inflammatory bowel disease, type 1 diabetes, celiac disease, and those who have undergone radiation therapy for cancer are at a higher risk. Lifestyle factors such as a poor diet high in processed foods, chronic stress, and excessive alcohol consumption can also increase intestinal permeability.

What Causes a Leaky Gut?

Leaky gut can result from various factors that disrupt the balance in your gut. A poor diet, especially one high in processed foods and inflammatory ingredients like sugar, can damage the gut lining, making it more permeable. This allows substances that should be confined to your digestive tract to seep into your bloodstream, triggering an immune response and inflammation.

Stress also plays a significant role in gut health. Chronic stress weakens the immune system and causes inflammation, which can increase the intestines’ permeability. Similarly, inadequate sleep can disrupt the body’s natural rhythms, including those that govern digestion, leading to increased intestinal permeability.

Antibiotics, sometimes necessary for fighting infections, can negatively impact gut health. They can deplete the beneficial gut bacteria, leading to dysbiosis, where harmful bacteria outnumber the good ones. This imbalance can contribute to leaky gut.

Alcohol, NSAIDs (non-steroidal anti-inflammatory drugs), and some prescription medications can irritate the gut lining, increasing permeability. Furthermore, conditions such as intestinal dysbiosis, pathogenic infections, and low levels of beneficial bacteria can further exacerbate leaky gut.

Maintaining a balanced diet, managing stress, ensuring adequate sleep, and being mindful of medication use are crucial for maintaining a healthy gut.

How to Heal Leaky Gut

Healing Leaky Gut Syndrome involves a comprehensive approach that includes regular physical activity, dietary changes, and certain supplements. Movement plays a vital role in overall health, specifically gut health. Regular physical activity can improve circulation, enhance immune function, and help reduce inflammation, all contributing to a healthier gut environment.

Diet is another crucial aspect of healing leaky gut. A nutrient-rich diet full of whole foods can help repair the gut lining. Foods high in fiber, such as vegetables, fruits, legumes, and whole grains, are beneficial as they feed the good bacteria in your gut. Including sources of omega-3 fatty acids like fish and flaxseeds can also help reduce inflammation.

Supplements can also aid in the healing process. Probiotics are beneficial bacteria that can help restore the balance of your gut microbiome. At the same time, digestive enzymes can assist the body in breaking down food more efficiently, reducing the chance of particles leaking through the gut. L-glutamine, an amino acid, is often recommended as it aids in repairing and rebuilding the gut lining.

Remember, it’s always best to consult with your doctor before starting any new diet or supplement regimen to ensure it’s safe and suitable for your needs. Healing a leaky gut takes time and patience, but it’s possible to restore your gut health and overall well-being with consistent efforts.

Can Leaky Gut be Completely Healed?

Yes, leaky gut can often be healed with the right approach. This usually involves dietary changes, stress management, supplementation, and addressing underlying health conditions. However, the process may be slow and requires patience, persistence, and possibly professional medical guidance.

How Long Does it Take to Heal Leaky Gut?

The healing timeline varies depending on the severity and underlying causes. Some people notice improvements within weeks, while others may take months or even longer. Consistency and commitment to lifestyle changes are key.

What Foods Should I Avoid to Heal Leaky Gut?

Avoiding inflammatory and highly processed foods is essential. This may include sugar, gluten, dairy products, artificial sweeteners, and fried foods. Alcohol and caffeine can also exacerbate leaky gut for some individuals.

What Foods Should I Eat to Help Heal Leaky Gut?

Healing foods for leaky gut include fiber-rich vegetables, fruits, whole grains, lean proteins, and healthy fats like omega-3s found in fish. Fermented foods like yogurt, kefir, and sauerkraut may also be beneficial for their probiotic content.

Lifestyle Modifications for Healing Leaky Gut

The healing journey of leaky gut extends beyond mere dietary adjustments and supplements. Mindful eating habits can be a game-changer in this healing process. Eating slowly, savoring each bite, and paying keen attention to your body’s cues can foster better digestion and a deeper connection to what your body needs.

Proper hydration cannot be overlooked either. Consuming enough water aids digestion and helps maintain the integrity of the mucus lining in the intestines, which is crucial for preventing leaky gut. Avoiding harmful substances like excessive alcohol and tobacco can also create a conducive environment for gut healing, mitigating further irritation or inflammation.

Stress Management and Gut Health

The relationship between our gut and our mental well-being, often referred to as the gut-brain connection, is profound. Emotional turbulence can significantly affect gut health. Consequently, employing relaxation techniques such as meditation, deep breathing exercises, and mindfulness can be therapeutic not only for the mind but the gut as well.

Incorporating mind-body practices like nervous system regulation, yoga and Tai Chi can further nourish this connection, enhancing both emotional regulation and digestive health.

How Does Sleep Impact Leaky Gut?

The significance of sleep in the healing process of leaky gut is frequently understated. Adequate rest is vital for overall digestion and gut health. A consistent sleep routine and quality sleep provide the body time to heal and rejuvenate, essential for repairing a leaky gut.

Simple sleep hygiene tips like optimizing your daytime routine, reducing screen time before bed, creating a calming bedtime routine, and making your sleeping environment comfortable can make a noticeable difference in both sleep quality and gut health.

Is There a Specific Diet Plan for Healing Leaky Gut?

Delving into gut-friendly diets like the Low-FODMAP diet can provide tailored approaches to healing leaky gut. These diets focus on eliminating problematic foods while enriching the diet with nourishing options that soothe the gut.

Understanding which foods to embrace and which to avoid is paramount. Inclusion of whole, unprocessed foods rich in fiber, and exclusion of inflammatory items like refined sugars, can guide you on a path to a healthier gut.

Are There Any Home Remedies to Heal Leaky Gut?

Home remedies might include herbal teas like slippery elm, bone broth, and incorporating anti-inflammatory herbs and spices like turmeric. Individual responses can vary, so experimenting cautiously or seeking professional guidance is recommended.

The Impact of Environmental Factors

Our environment, laden with potential toxins and harmful chemicals, can subtly influence our gut health. Awareness of these environmental factors and making conscious choices about household products and personal care items can create an environment conducive to gut health.

Choosing organic produce, using natural cleaning products, and being mindful of personal care items without harsh chemicals can all contribute to a healthier gut microbiome.

How Does Leaky Gut Affect Other Health Conditions?

Leaky gut is linked to various health problems like autoimmune diseases, mental health issues, and metabolic disruptions. Addressing leaky gut can often lead to improvements in these associated conditions.

Best Researched-Back Supplements for Heal Leaky Gut in 2023

Before diving into the specific supplements, it’s essential to understand their role in healing leaky gut. Supplements such as L-glutamine, probiotics, and digestive enzymes are often recommended. L-glutamine aids in repairing the gut lining, probiotics rebalance the gut microbiome, and digestive enzymes enhance food breakdown, reducing the chance of particles leaking through the gut.

However, caution is necessary when using these supplements. Following dosage instructions and being aware of potential interactions with other medications is vital. Although rare, side effects can occur, so monitoring your body’s response is essential.

Remember that supplementation should complement a healthy diet and lifestyle, not replace them. Always discuss new supplements with your healthcare provider to ensure they suit your needs.


Adding probiotics to your daily diet enhances your gut health and promotes overall well-being. Studies have revealed that consuming probiotics can significantly relieve Irritable Bowel Syndrome (IBS) symptoms, outperforming the effects of a placebo. [1]


Colostrum, obtained from cows immunized to E.coli, can significantly reduce diarrhea caused by cryptosporidium parvum in people with HIV. It can also effectively treat diarrhea caused by E.coli in food, commonly seen in traveler’s diarrhea. However, colostrum appears to be ineffective in treating other types of diarrhea. [2]

Alanylglutamine (better known as L-Glutamine)

Supplementing alanylglutamine (24g) for ten days proved more effective than a placebo (glycine) in reducing intestinal permeability in individuals with HIV who experienced diarrhea within the past two weeks. [3]


Research has found that increasing your intake of probiotics, polyphenols (like quercetin), fiber, and omega-3 fatty acids can help improve symptoms of inflammatory bowel disease (IBD). Some patients have even achieved disease remission by increasing their consumption of these nutrients through diet or supplements. [4] However, it is worth noting that taking quercetin supplements may increase intestinal permeability when training in hot conditions, which is considered an adverse event. [5]

Whey Protein

Whey protein powder is highly digestible and has been proven to benefit muscle growth and weight loss. It can reduce intestinal permeability due to the glutamine it contains. [6] However, individuals with liver or kidney damage should be careful when increasing their protein intake without consulting a doctor.

Fish Oil

Fish oil and plant compounds have been found to combat liver inflammation, although there was no observed impact on intestinal permeability in a single study. [7][8]

Lactobacillus Casei

Lactobacillus Casei, a probiotic bacterial strain, has positively affected intestinal permeability in rats. Additionally, mice with a diet containing 0.05% Lactobacillus casei Shirota for four weeks could reverse insulin resistance caused by a high-fat diet, all without changing their body weight. [9][10]


The primary active compound found in turmeric is curcumin, which has anti-inflammatory properties that may improve leaky gut. A study has shown that curcumin supplementation can reduce symptoms of ulcerative colitis.[11] Furthermore, it may also alleviate symptoms of Crohn’s Disease.[12]

Slippery Elm

Slippery elm is a tree known for its beneficial properties in treating stomach and intestinal problems and reducing inflammation. Consuming its inner bark as tea has been a common practice for addressing issues like sore throat, constipation, and irritable bowel syndrome. According to reports, slippery elm is helpful for gastrointestinal problems. In two separate trials, participants who took slippery elm supplements and other herbs and substances experienced an improvement in symptoms such as abdominal pain and constipation. [13]


Polyphenols have been proven to impact the composition and function of gut microbes. They have a positive effect on gut metabolism, enhance immunity, and also possess anti-inflammatory properties. [14]

Collagen Peptides

Collagen, a protein in the body, plays a vital role in forming the skin, cartilage, bones, and connective tissues. Collagen is a widely used supplement to healthy skin, bones, and joints. Additionally, it can enhance digestive health by improving digestion, reducing bloating, and promoting stomach health. [15]

How Can I Know if My Healing Plan for Leaky Gut is Working?

Determining whether your healing plan for leaky gut is working involves careful observation, professional guidance, and patience. While immediate results might not always be evident, steady improvements in physical, emotional, and psychological well-being are promising signs of recovery. Here are some of the key signs and methods to monitor your progress:

  1. Reduction in Symptoms: Leaky gut is often associated with various symptoms, including bloating, gas, cramps, food sensitivities, fatigue, and even skin issues like eczema. As your gut begins to heal, you should notice a decrease in these symptoms, making daily life more comfortable.
  2. Increased Energy Levels: As your gut heals, your body’s ability to absorb nutrients improves. This often translates into increased energy levels, better mental clarity, and an overall sense of vitality. You might find yourself feeling more motivated and capable of taking on daily tasks.
  3. Improvements in Associated Health Issues: Leaky gut can contribute to several other health problems, such as autoimmune diseases, mental health challenges, or metabolic disruptions. Healing leaky gut may lead to noticeable improvements in these associated conditions, enhancing your overall well-being.
  4. Regular Monitoring with Healthcare Providers: Consistent check-ins with a healthcare provider, such as a gastroenterologist or nutritionist, can provide objective feedback on your progress. They may conduct physical examinations, review symptoms, and even order lab tests to gauge improvements in intestinal permeability.
  5. Positive Changes in Digestive Functions: Regular bowel movements, ease of digestion, and lack of discomfort after eating may also be signs of healing. The digestive system’s complex functions are closely tied to the integrity of the gut lining, and positive changes can indicate recovery.
  6. Emotional and Psychological Well-being: The gut is often referred to as the “second brain,” and its health can significantly impact emotional well-being. Improvement in mood, reduced anxiety, and a greater sense of calm may signal that your healing plan is working.
  7. Personalized Tracking: Some individuals find it helpful to keep a journal or use tracking apps to monitor symptoms, dietary changes, and overall well-being. This personalized tracking can help you identify patterns, notice improvements, and make necessary adjustments to your healing plan.


Healing leaky gut syndrome is a multifaceted journey that goes beyond mere dietary adjustments and supplements. It encompasses a comprehensive approach involving lifestyle modifications, stress management, proper sleep, and a keen awareness of one’s overall well-being. The variety of research-backed supplements we have explored offers promising avenues for those seeking to heal this condition. Nevertheless, these measures should be undertaken with guidance, awareness, and patience.

Understanding the underlying causes, recognizing the foods and habits that aid or hinder the healing process, and employing targeted strategies can make a significant difference in successfully managing and healing leaky gut syndrome. The process may require time, dedication, and personalized care, but the resultant improvement in overall health and vitality is well worth the investment. As we continue to recognize the profound connection between our gut and overall health, these insights provide a valuable roadmap for those on a healing journey toward a more vibrant and harmonious life.


[1] Asha MZ, Khalil SFH. Efficacy and Safety of Probiotics, Prebiotics and Synbiotics in the Treatment of Irritable Bowel Syndrome: A systematic review and meta-analysis. Sultan Qaboos Univ Med J. 2020 Feb;20(1):e13-e24. doi: 10.18295/squmj.2020.20.01.003. Epub 2020 Mar 9. PMID: 32190365; PMCID: PMC7065695.

[2] Tacket CO, Losonsky G, Livio S, Edelman R, Crabb J, Freedman D. Lack of prophylactic efficacy of an enteric-coated bovine hyperimmune milk product against enterotoxigenic Escherichia coli challenge administered during a standard meal. J Infect Dis. 1999 Dec;180(6):2056-9. doi: 10.1086/315157. PMID: 10558970.

[3] Leite RD, Lima NL, Leite CA, Farhat CK, Guerrant RL, Lima AA. Improvement of intestinal permeability with alanyl-glutamine in HIV patients: a randomized, double blinded, placebo-controlled clinical trial. Arq Gastroenterol. 2013 Jan-Mar;50(1):56-63. doi: 10.1590/s0004-28032013000100011. PMID: 23657308.

[4] Malinowski B, Wiciński M, Sokołowska MM, Hill NA, Szambelan M. The Rundown of Dietary Supplements and Their Effects on Inflammatory Bowel Disease-A Review. Nutrients. 2020 May 14;12(5):1423. doi: 10.3390/nu12051423. PMID: 32423084; PMCID: PMC7284960.

[5] Kuennen M, Gillum T, Dokladny K, Bedrick E, Schneider S, Moseley P. Thermotolerance and heat acclimation may share a common mechanism in humans. Am J Physiol Regul Integr Comp Physiol. 2011 Aug;301(2):R524-33. doi: 10.1152/ajpregu.00039.2011. Epub 2011 May 25. PMID: 21613575; PMCID: PMC3154710.

[6] Benjamin J, Makharia G, Ahuja V, Anand Rajan KD, Kalaivani M, Gupta SD, Joshi YK. Glutamine and whey protein improve intestinal permeability and morphology in patients with Crohn’s disease: a randomized controlled trial. Dig Dis Sci. 2012 Apr;57(4):1000-12. doi: 10.1007/s10620-011-1947-9. Epub 2011 Oct 26. PMID: 22038507.

[7] Mokkala K, Pussinen P, Houttu N, Koivuniemi E, Vahlberg T, Laitinen K. The impact of probiotics and n-3 long-chain polyunsaturated fatty acids on intestinal permeability in pregnancy: a randomised clinical trial. Benef Microbes. 2018 Feb 27;9(2):199-208. doi: 10.3920/BM2017.0072. Epub 2018 Jan 18. PMID: 29345158.

[8] Song L, Zhao XG, Ouyang PL, Guan Q, Yang L, Peng F, Du H, Yin F, Yan W, Yu WJ, Yan H. Combined effect of n-3 fatty acids and phytosterol esters on alleviating hepatic steatosis in non-alcoholic fatty liver disease subjects: a double-blind placebo-controlled clinical trial. Br J Nutr. 2020 May 28;123(10):1148-1158. doi: 10.1017/S0007114520000495. Epub 2020 Feb 14. PMID: 32054543.

[9] Isolauri E, Majamaa H, Arvola T, Rantala I, Virtanen E, Arvilommi H. Lactobacillus casei strain GG reverses increased intestinal permeability induced by cow milk in suckling rats. Gastroenterology. 1993 Dec;105(6):1643-50. doi: 10.1016/0016-5085(93)91059-q. PMID: 8253341.

[10] Naito E, Yoshida Y, Makino K, Kounoshi Y, Kunihiro S, Takahashi R, Matsuzaki T, Miyazaki K, Ishikawa F. Beneficial effect of oral administration of Lactobacillus casei strain Shirota on insulin resistance in diet-induced obesity mice. J Appl Microbiol. 2011 Mar;110(3):650-7. doi: 10.1111/j.1365-2672.2010.04922.x. Epub 2011 Feb 1. PMID: 21281408.

[11] Holt PR, Katz S, Kirshoff R. Curcumin therapy in inflammatory bowel disease: a pilot study. Dig Dis Sci. 2005 Nov;50(11):2191-3. doi: 10.1007/s10620-005-3032-8. PMID: 16240238.

[12] Burge K, Gunasekaran A, Eckert J, Chaaban H. Curcumin and Intestinal Inflammatory Diseases: Molecular Mechanisms of Protection. Int J Mol Sci. 2019 Apr 18;20(8):1912. doi: 10.3390/ijms20081912. PMID: 31003422; PMCID: PMC6514688.

[13] Hawrelak JA, Myers SP. Effects of two natural medicine formulations on irritable bowel syndrome symptoms: a pilot study. J Altern Complement Med. 2010 Oct;16(10):1065-71. doi: 10.1089/acm.2009.0090. PMID: 20954962.

[14] Kumar Singh A, Cabral C, Kumar R, Ganguly R, Kumar Rana H, Gupta A, Rosaria Lauro M, Carbone C, Reis F, Pandey AK. Beneficial Effects of Dietary Polyphenols on Gut Microbiota and Strategies to Improve Delivery Efficiency. Nutrients. 2019 Sep 13;11(9):2216. doi: 10.3390/nu11092216. PMID: 31540270; PMCID: PMC6770155.

[15] Abrahams M, O’Grady R, Prawitt J. Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Form Res. 2022 May 31;6(5):e36339. doi: 10.2196/36339. PMID: 35639457; PMCID: PMC9198822.

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Dr. Linnea Passaler

Dr. Linnea Passaler

Dr. Linnea Passaler has dedicated 20+ years to serving patients, first to a small number of individuals as a successful surgeon and then to thousands of people worldwide as the CEO of a digital health startup. After overcoming her own struggles with a dysregulated nervous system, she created Heal Your Nervous System (HYNS) to empower others in their healing journey. Her combination of neuroscience and somatic work helps those struggling with overwhelm, trauma, burnout, and anxiety to heal their dysregulated nervous systems and thrive.