4 Steps to Heal Leaky Gut
Are you suffering from a Leaky Gut? Here Are 4 Steps to Heal and Repair Your Gut Lining
Leaky gut syndrome (or dysbiosis) is a common condition affecting millions of people. Also known as intestinal hyperpermeability, a leaky gut occurs when tight junctions between intestinal cells become loose, allowing bacteria, toxins, and undigested food particles to leak into the bloodstream.
This leads to inflammation, food sensitivities, and a vast range of gastrointestinal and autoimmune symptoms. As a Naturopath, healing leaky gut is a crucial priority for anyone struggling with chronic digestive issues and inflammatory conditions.
10 signs you have a leaky gut:
Chronic diarrhea, constipation, gas or bloating
Nutritional deficiencies
Poor immune system
Headaches, brain fog, memory loss
Excessive fatigue
Skin rashes and problems such as acne, eczema or rosacea
Cravings for sugar or carbs
Arthritis or joint pain
Depression, anxiety, ADD, ADHD
Autoimmune diseases such as rheumatoid arthritis, lupus, celiac disease or Crohn's
The good news is that you can take steps to heal and repair your intestinal lining. In this blog, I'll walk you through the top 4 ways to start healing leaky gut syndrome naturally.
Step 1: Remove Gut Irritants
The first critical step is eliminating anything irritating or inflaming the intestinal lining. Common gut irritants include:
● Gluten and grains containing gluten
● Dairy
● Refined sugars
● Alcohol
● Caffeine
● NSAIDS like ibuprofen
● Beans, cabbage, and other gas-producing veggies
Following an elimination diet for 14-3- days can help calm inflammation and allow the gut to start healing. I recommend removing not just gluten but all grains, dairy, sugar, alcohol, and caffeine while limiting high-FODMAP foods.
Stick with gut-soothing foods like bone broth, collagen, omega-3 fats, probiotic foods, and soluble fiber from fruits and veggies. Work with me to develop a custom elimination diet to meet your needs.
It's essential to be patient and stick with an elimination diet. Reintroduce foods slowly, one at a time, every 4-5 days, while monitoring symptoms to detect individual triggers. Keeping a food and symptom journal can help you identify problem foods.
Pay attention to any symptoms that flare up, like bloating, abdominal pain, diarrhea, constipation, brain fog, joint pain, or changes in energy levels. Tracking how you feel after reintroducing foods is critical.
Step 2: Reduce Stress
Chronic stress takes a significant toll on the gut. Stress hormones slow digestion, damage intestinal tight junctions, alter the microflora, and increase inflammation. That's why reducing stress through relaxation techniques like breathwork, yoga, meditation, journaling, and getting outside into nature is vital for gut repair.
I recommend my clients aim for at least 10-15 minutes of stress-relieving daily activities to promote gut healing. Even taking 5-10 deep breaths when you wake up and before bed can help activate the parasympathetic nervous system to initiate the relaxation response.
Keeping stress in check by prioritising self-care and stress management will go a long way toward reversing leaky gut symptoms. Consider working with a therapist or coach to identify your core stressors and learn coping mechanisms.
Step 3: Supplement Strategically
Certain supplements can also help strengthen and heal the gut lining:
● L-glutamine, an amino acid that nourishes the intestinal mucosa
● Zinc carnosine, a complex shown to protect and repair tight junctions
● Probiotics to balance gut flora
● Digestive enzymes break down food properly
● Marshmallow root or deglycyrrhizinated licorice (DGL) to coat and soothe the stomach lining
I typically recommend gut healing supplements that may include L-glutamine, zinc, probiotics, and DGL or marshmallow to my clients. Taking supplements that nourish and protect the gut for 2-3 months can dramatically improve leaky gut.
Work with me to determine the optimal dose and combination of gut healing supplements for your needs. Be patient; it can take at least 8-12 weeks to notice significant benefits from targeted supplements.
Step 4: Avoid NSAIDs and Other Meds
Avoid over-the-counter pain relievers like ibuprofen or aspirin regularly, as these drugs irritate the intestinal lining. Long-term PPI antacid use also increases gut permeability and depletes vitamins and minerals.
While medication may be necessary for some, discuss alternatives with your doctor whenever possible. Protecting the gut from unnecessary medications can aid the healing process.
Explore natural pain relief options like massage, acupuncture, heating pads, and CBD oil so you can minimize the use of NSAIDs. Talk to your doctor about weaning off PPIs under medical supervision.
Reclaim Your Health by Healing Your Gut
Repairing leaky gut syndrome requires removing triggers, managing stress, taking essential supplements, and avoiding gut-damaging medications. But with consistent effort using these 4 steps, significant improvements can be made and annoying symptoms resolved.
The key is to be patient and make permanent lifestyle changes. Quick fixes rarely work long-term. Commit to an elimination diet, stress reduction techniques, strategic supplementation, and avoiding gut irritants for at least 3 months.
Sometimes the above strategies may still not be enough and if so partnering with me can also provide the support and accountability needed to fully heal a leaky gut as well and further investigation into your gut concerns,
I look forward to helping you heal and seal your gut naturally!
Sonya