How to heal leaky gut.

Healing a leaky gut, also known as increased intestinal permeability, involves a multi-faceted approach that focuses on diet, herbs, supplements, stress management, toxin removal and gut-supportive practices. Taking steps to heal and nurture your gut can have an incredible impact on your quality of life and this is why we are so passionate about it.

"All disease begins in the gut." Hippocrates - 2500 BC

Now that the term “leaky gut” is becoming trendy, what should we be doing to help our gut to heal?

We’ve outlined all the information we’ve gathered below and here is the Local Goods Company guide to help you navigate the healing process for the gut.

1. Dietary Changes & Types Of Food You Consume

Eliminate Inflammatory Foods From Your Diet:

The first step in healing leaky gut is to remove foods that cause inflammation and disrupt the gut microbiome. These typically include:

• Ultra-Processed Foods: Any foods that have been transformed and are ready to eat. These often contain preservatives, additives, and artificial ingredients that can harm gut health.

• Sugar: High sugar intake can promote the growth of harmful bacteria and yeast in the gut. Most ultra-processed foods are packed with transformed sugars.

• Gluten and Dairy: Many people with leaky gut are sensitive to these, and they can exacerbate gut issues so cutting them out for a few week is always a good idea to begin. Some doctors advise that they may be introduced back into your diet once your gut has healed.

• Alcohol and Medications (Antibiotics, Aspirin & Ibuprofen): These can irritate the gut lining and contribute to increased gut permeability.

• Conventionally Grown & Genetically Modified Foods: These foods often contain glyphosates and pesticides that are incredibly harsh on the gut lining and microbiome. Eating locally grown, organic foods also helps your gut’s exposure to local moulds, viruses and bacteria which supports your immune health.

Eating Cooked Foods:

At the beginning of your gut healing journey, eating cooked food rather than raw vegetables is easier on a compromised gut as it requires less effort for our digestive system to break down cooked food.

• Cabbage: Foods like cabbage (juiced or overcooked) provide L-glutamine, an amino acid that supports gut repair. Cooking these in virgin coconut will help to soothe an inflamed gut. Just taking a few tablespoons of cabbage daily can help repair the gut.

• Okra and Soups: These are gentle on the gut and provide nutrients without causing irritation.

• Broths: Bone and fish broths have also been known as "gut food" throughout history and are highly recommended when trying to heal the gut.

Focus on Eating Whole Foods:

Once the gut starts recovering, a diet rich in whole foods supports gut health. Key foods include:

• Fibre-Rich Vegetables: They feed the beneficial bacteria in your gut. Fruits, vegetables, nuts & seeds (that have been soaked or roasted), whole grains (especially oats), legumes & beans (that have been soaked and cooked thoroughly).

• Fermented Foods: When starting to reintroduce foods back into your diet, yogurt, kefir, sauerkraut, and kimchi contain probiotics that help maintain a healthy microbiome.

• Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, omega-3s help reduce inflammation.

• Green Juices: Drinking green juices first thing in the morning is a great way to make your gut happy while also keeping blood sugar stable.

Eating At Regular Intervals & Chewing Your Foods:

• Meal Times: Choose regular times for your meals, with 4 hours between each one. Snacking is not recommended between meals.

• Distractions While Eating: Put your phone away, and step away from your desk. Sit down, be mindful and focus on tasting your food instead of being distracted.

• Chewing Your Food: Before swallowing, your food should have the texture of baby food! Chewing is the only mechanical part of digestion, and swallowing unchewed food puts extra strain on your body, requiring much more work and acid to break down the food.

• Starting Your Day: Soaking 1 or 2 tablespoons of chia seeds (adding lemon juice will also help boost the liver before you start your day) in water at least half an hour before eating is a great way to lubricate the intestinal tract to help with bowel movements as any constipation is harsh on all organs.
  

2. Nutrients & Nutritional Supplements

Supplements can play a vital role in supporting gut healing:

• L-Glutamine: An amino acid that helps repair the gut lining. A study from the Mayo Clinic in 2019 suggested taking 5 grams of L-glutamine up to three times a day. However, start with a lower dose to avoid constipation.

  Foods containing L-Glutamine: Cabbage (especially raw), spinach, parsley, beets, tofu and tempeh, lentils and beans, peas, nuts (almonds, peanuts and walnuts), seeds (sunflower and pumpkin).

• Zinc Carnosine and Zinc Citrate: Zinc carnosine has a special affinity for the intestinal lining and promotes healing, while zinc citrate supports overall cellular functions, including those in the gut.

• Digestive Enzymes and Hydrochloric Acid: These help break down food properly, preventing undigested particles from leaking into the bloodstream.
  Foods containing digestive enzymes: Pineapple (bromelain), papaya (papain), kiwi (actinidin), mango (amylase enzymes), bananas (amylases and glucosidases), avocado (lipase), fermented foods like sauerkraut, kimchi, kefir, yogurt, and miso contain natural enzymes and beneficial probiotics that aid digestion. Bitters is also another affordable option to help with this.

  Foods promoting hydrochloric acid production: Apple Cider Vinegar (a small amount in water before meals may help), ginger, lemon and lime (before meals). celery juice, bone broth (contains amino acids that support stomach acid production), bitter greens (arugula, dandelion greens, endive and radicchio), and sea salt.

• Butyric Acid
  Foods That Contain Butyric Acid: Grass-fed butter, ghee, parmesan and aged cheeses
  Foods that promote Butyric Acid In The Gut: Oats, potatoes, sweet potatoes, yams, bananas, legumes, apples, nuts & seeds.

• Quercetin
  Foods That Contain Quercetin: Apples, berries, grapes, cherries, citrus fruits, onions, kale, spinach, broccoli, asparagus, red leaf lettuce, capers, dills, cilantro, chamomile tea, green tea, buckwheat and hot peppers.

• Magnesium
  Foods That Contain Magnesium: Spinach, Swiss chard, kale, collard greens, pumpkin seeds, chia seeds, flaxseeds, almonds, cashews, black beans, chickpeas, lentils, edamame, quinoa, brown rice, oats, buckwheat, avocado, dark chocolate, and bananas.

• Fulvic Acid
  Fulvic acid is not a direct nutrient but a natural compound found in organic matter. It forms when microorganisms in soil break down plant material. While it isn't typically consumed directly through food, certain foods and supplements may contain trace amounts of fulvic acid due to their soil origin or processing.
  Food That Help Promote Fulvic Acid: Leafy greens, root vegetables, fermented foods, wild or organic mushrooms like reishi or chaga.

• Betaine Hydrochloride
  Foods That Support Betaine Hydrochloride Production: Beets, spinach, quinoa, wheat bran and shellfish which all contain betaine.

• Aloe Vera Juice: Soothes and heals the gut lining.

• Turmeric, Liquorice, Gotu Kola, and Sarsaparilla: These herbs have anti-inflammatory properties that can support gut health.

• Marshmallow Root and Slippery Elm Bark: These demulcent herbs create a protective coating in the gut, reducing irritation.

3. Stress Management

Chronic stress negatively impacts gut health by altering gut motility and increasing inflammation. To decrease gut permeability incorporate stress-reducing practices like:

• Mindfulness and Meditation: These practices help calm the nervous system and help us become aware of when we are stressed and what is causing it in the first place.

• Regular Exercise: Physical activity helps regulate the gut and reduce stress. by increasing blood circulation.
  

4. Probiotics and Prebiotics

Supporting and restoring a healthy gut microbiome is crucial in healing leaky gut.

Probiotics:

These beneficial bacteria, found in supplements and fermented foods, help maintain a balanced gut microbiome. Strains like Lactobacillus and Bifidobacterium can help calm the immune system and reduce inflammation.

Prebiotics:

These are non-digestible fibers that feed the good bacteria in your gut, helping them thrive. Foods rich in prebiotics include onions, garlic, bananas, and asparagus.

5. Test and Personalize Your Approach

To be sure whether you suffer from leaky gut, you can invest in tests that will identify whether this is the case. Because leaky gut can mimic other conditions, it’s essential to seek professional guidance for proper diagnosis and treatment. Your healthcare provider might recommend specific tests, such as:

• Zonulin Testing: To check for increased intestinal permeability.

• Lactulose/Mannitol Test: To assess how well your gut is absorbing and processing sugars.

• Comprehensive Stool Analysis: To identify imbalances in gut bacteria or signs of inflammation.

Conclusion

Healing a leaky gut requires a personalized approach that addresses your unique needs and by eliminating inflammatory foods, incorporating gut-supportive nutrients, managing stress, and supporting your gut microbiome, you can start the healing process. Remember, while the journey may take time, the benefits of a healthy gut extend far beyond digestion—they will impact your overall health and well-being.