Fastest Way to Heal a Leaky Gut

Are you dealing with digestive issues, chronic fatigue, or persistent skin problems? The answer could lie in your gut health. When I was diagnosed with rosacea, I was initially told it was an autoimmune condition that would require endless facial serums. But as a naturalist, I wanted to dig deeper. That’s when I discovered that my skin issues were actually linked to a gut problem. Once I focused on how to heal a leaky gut, my rosacea and skin blemishes began to calm down, and within just four weeks, they completely disappeared.

Jump Ahead To

Healing your digestive system naturally can transform your overall health, strengthen your immune system, and even boost mental clarity. In this post, I’ll share the fastest and most effective strategies to heal a leaky gut and reclaim your wellness.

Key Points (fastest way to heal the gut):

Please notice improvements within days of following these steps:

Probiotic-rich foods: Include probiotic foods such as yogurt, kefir, sauerkraut, and kimchi to introduce beneficial bacteria to the gut.
Prebiotic foods: Fiber-rich foods like garlic, onions, and bananas help feed the good bacteria in the gastrointestinal tract.
Whole foods: A balanced diet rich in whole grains, fresh fruits, vegetables, and healthy fats like olive oil supports good gut health.
Collagen helps repair the gut lining and supports intestinal barrier health.
Avoid ultra-processed foods: Steer clear of ultra-processed foods, artificial sweeteners, and dairy products if you have food sensitivities or food intolerances.
Slippery Elm is a natural remedy that coats the digestive tract and helps reduce gut inflammation.
Lastly, reducing your stress, drink water, and exercise daily will increase the recovery of your gut health.

Author
This post was written by Sue Gobert, a Licensed Physical Therapist Assistant.

What is a Leaky Gut Syndrome?

Leaky gut syndrome happens when the tiny gaps in the intestinal wall become weakened. This allows undigested food particles, harmful bacteria, and toxins to leak through the gut lining and enter the bloodstream.

When this happens, it triggers the immune system, which can lead to long-term problems like inflammatory bowel disease, celiac disease, and other autoimmune conditions.

Signs and Symptoms

The signs and symptoms of leaky gut syndrome can vary but often include digestive issues such as:

bloating
gas
acid reflux
food sensitivities or allergies
chronic fatigue
skin issues like eczema or rosacea
mental health symptoms: brain fog or anxiety

In more severe cases, a leaky gut can contribute to autoimmune diseases and inflammatory conditions like irritable bowel syndrome (IBS) or ulcerative colitis. These symptoms indicate that the intestinal barrier is compromised, allowing harmful substances to pass through and impact overall health. Furthermore, a poor gut health can cause low back pain.

The Best Approach to Heal a Leaky Gut

To heal a leaky gut, you need to focus on several areas that support the digestive system, gut microbiome, and intestinal barrier:

The Role of Gut Bacteria in Healing

Maintaining a balance between good bacteria and bad guys is crucial for a healthy gut. Probiotic supplements and prebiotic foods create an environment for healthy bacteria to thrive, supporting the intestinal lining and aiding in the prevention of small intestinal bacterial overgrowth.

Probiotics

The first step toward a healthy gut is replenishing it with good bacteria. Probiotic supplements and probiotic-rich foods like yogurt, kefir, and sauerkraut introduce beneficial bacteria that help balance your gut microbiome. This aids in maintaining a healthy intestinal lining and supports the body’s ability to absorb essential nutrients.

It’s advise to take a high-quality probiotic supplements help boost the population of good bacteria in the digestive tract, which can outcompete bad bacteria.

Prebiotics

Prebiotic foods are essential for feeding the good bacteria in your gut. Foods like garlic, onions, bananas, and oats act as fuel for these microorganisms, allowing them to thrive and maintain a balanced gut flora. Including prebiotics in your daily routine can improve digestive health and strengthen your intestinal wall.

Collagen

Collagen is a protein that helps repair the gut lining and supports intestinal barrier health. Sipping on warm broths, such as chicken or beef broth, is a time-honored practice that can soothe the digestive tract and promote healing. Bone broth specifically contains collagen, glutamine, and other nutrients that support the repair of the gut wall and combat chronic conditions associated with a compromised gut.

Good Food and Bad Food for the Gut

Adding Healthy Fats

Incorporating healthy fats like those from olive oil, avocado, and nuts can support gut health by providing anti-inflammatory fatty acids. These fats help maintain the structure of the intestinal wall and foster a robust gut lining.

Fall in Love with Kiwi Fruit

This nutrient-packed fruit is more than just delicious; it’s a powerhouse for your digestive health. Kiwi contains enzymes that assist with nutrient absorption and digestion. It’s also high in fiber, which supports a healthy gut microbiome and promotes smooth movement in the digestive system.

Enjoy a Glass of Green Juice

Drinking green juice made with fresh vegetables and herbs is an easy way to get a concentrated dose of vitamins, minerals, and antioxidants. Ingredients like celery, spinach, and cucumber are rich in nutrients that can support gut health and help reduce inflammatory response in the body.

Avoid Trigger Foods and Common Irritants

Certain foods can damage the gut lining and contribute to intestinal permeability. To support healing, avoid ultra-processed foods, refined sugars, and artificial sweeteners.

An elimination diet can help identify specific food sensitivities or intolerances. For those with celiac disease or gluten intolerance, a gluten-free diet is essential.

Certain foods can exacerbate gut inflammation and digestive issues:

Gluten-free diet: If you have celiac disease or gluten sensitivity, following a gluten-free diet can be beneficial.
Elimination diet: Identify food allergies or intolerances by temporarily removing potential triggers from your diet.
Reduce animal products: Some individuals may benefit from cutting down on animal products, especially those sensitive to dairy products.

Slippery Elm: The Magic Gut Healer

According to Barbara O’Neill, a renowned holistic health expert, slippery elm can be highly effective in healing the gut lining. This natural remedy is known for its soothing and protective properties due to the mucilage it contains, which coats the digestive tract and helps reduce gut inflammation.

By forming a protective barrier, slippery elm aids in repairing the intestinal wall and promoting the healing of the gut lining, which can be beneficial for those dealing with leaky gut syndrome and other digestive issues.

I can attest that only after taking slippery elm syrup for a couple days, I noticed some changes in the way my body processed food.

Manage Chronic Inflammation and Stress

Chronic stress and chronic inflammation are known contributors to poor gut health. When the body is under stress, it produces cortisol, which can impair the function of the small intestine and intestinal wall. Incorporate physical activity and relaxation techniques such as yoga, meditation, or intermittent fasting to improve your overall health and gut function.

Exercise Daily

Physical activity is not just good for your muscles and heart; it’s beneficial for your gut, too. Regular exercise encourages the growth of healthy bacteria in the gi tract and aids in digestive efficiency. It can also help manage chronic stress, which is known to impact gut health negatively.

Stay Hydrated and Promote a Healthy Routine

Staying hydrated is key for a well-functioning digestive tract. Water helps keep the gastrointestinal tract moving and supports the integrity of the gut lining. Herbal teas such as ginger, peppermint, and chamomile can soothe the digestive system, reduce inflammation, and promote the growth of healthy bacteria.

Hydration helps maintain the intestinal barrier and supports the overall function of the gi tract. Establish a daily routine that prioritizes:

Adequate water intake
Hydrochloric acid production for proper digestion
Physical activity to aid digestion and circulation

How Long Does It Take to Heal a Leaky Gut?

Healing leaky gut syndrome varies from person to person and depends on factors such as the severity of intestinal permeability, lifestyle, diet, and existing health conditions. For some, noticeable improvements may happen within a few weeks of adopting gut-friendly habits, while others may take several months to fully heal.

Mild cases of poor gut health might show improvement in as little as 4-6 weeks with consistent changes such as adding probiotic supplements, reducing chronic stress, and avoiding inflammatory foods. More severe cases, especially those associated with underlying autoimmune conditions like celiac disease or Crohn’s disease, might require a longer-term commitment and additional medical guidance.

During this period, it’s important to listen to your body and maintain supportive practices like eating whole foods, incorporating healthy fats, and staying hydrated. Working closely with a healthcare provider can also help monitor your progress and address any underlying conditions that may be hindering your gut’s recovery.

What to Watch Out For

If you continue experiencing digestive symptoms despite dietary and lifestyle changes, consult a healthcare professional to rule out underlying conditions such as irritable bowel syndrome, ulcerative colitis, or Crohn’s disease. Addressing these medical conditions with the help of a specialist ensures that your approach is tailored and effective.

The Takeaway

The fastest way to heal a leaky gut involves a multifaceted approach that includes dietary changes, probiotic supplements, stress management, and avoiding potential triggers. Supporting your gut microbiome with probiotic-rich foods and prebiotic foods, reducing chronic stress, and focusing on a healthy diet can bring substantial health benefits. The good news is that with the right steps, you can strengthen your intestinal barrier, improve nutrient absorption, and promote good gut health.

References

Aleman RS, Moncada M, Aryana KJ. Leaky Gut and the Ingredients That Help Treat It: A Review. Molecules. 2023 Jan 7;28(2):619. doi: 10.3390/molecules28020619. PMID: 36677677; PMCID: PMC9862683.
Obrenovich MEM. Leaky Gut, Leaky Brain? Microorganisms. 2018 Oct 18;6(4):107. doi: 10.3390/microorganisms6040107. PMID: 30340384; PMCID: PMC6313445.
Camilleri M, Vella A. What to do about the leaky gut. Gut. 2022 Feb;71(2):424-435. doi: 10.1136/gutjnl-2021-325428. Epub 2021 Sep 11. PMID: 34509978; PMCID: PMC9028931.