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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

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How To Heal Leaky Gut

Written by Dr. Michael Ruscio, DC on April 4, 2020

Written by Dr. Michael Ruscio, DC on April 4, 2020 — Reviewed by Noora Alakulppi

• Leaky Gut Definition|
• Leaky Gut Healing Time|
• Leaky Gut Symptoms|
• Leaky Gut Causes|
• How to Heal Leaky Gut|
• Eating for Leaky Gut|
• Supportive Foods|
• Foods to Avoid|
• Leaky Gut Healing Nutrients|
• Lifestyle Changes|
• Conclusion|
• Recommended Products|

What is Leaky Gut?

Leaky gut, also called “intestinal permeability” or “gut permeability”, is when the tight junctions between the cells that line your small intestine loosen.

This allows bacterial fragments and undigested food particles to enter your bloodstream, potentially causing an unwanted immune response.

Leaky gut syndrome has been implicated as a factor in many medical conditions, including celiac disease, Crohn’s disease, Irritable Bowel Syndrome (IBS), and some autoimmune diseases, though whether it is a cause or consequence of those diseases remains unclear 1.

When your digestive tract is inflamed by food sensitivities, bad bacteria, or dysbiosis, your protective mucous layer breaks down 2 3. This inflammation is thought to be one of the main contributors to leaky gut. What this means is that doing the simple gut healing work I’ll talk about here, you can resolve your leaky gut and the symptoms that go along with it. To learn more about what leaky gut is, see What is Leaky Gut?

How Long Does Healing Leaky Gut Take to Heal?

The timeline for healing leaky gut will be different for everyone. That said, with the right support, many gut conditions, including leaky gut can improve in a matter of a few weeks.

For example, several studies with various populations on the use of elemental diets, show a decrease in intestinal permeability in a matter of weeks 4 5 6 7 8.

If you follow the strategies here, and in Leaky Gut Diet Plan and Leaky Gut Supplements, you’ll likely be feeling better in a matter of weeks.

Leaky Gut Symptoms

Generally, you can suspect leaky gut if you have any of these symptoms shown in this chart. While the research evidence makes the strongest association between Crohn’s disease, celiac disease, and leaky gut, preliminary evidence suggests an association for the following leaky gut symptoms listed here.

Underlying Causes of Leaky Gut

Leaky gut is thought to be more of a side effect of other digestive issues, rather than a specific disease.

A number of diet and lifestyle factors contribute to leaky gut. Understanding what these are can help you take steps to avoid them.

Here are some of the possible underlying causes of leaky gut that need to be addressed to resolve it.

Poor Diet and Inflammatory Foods

Sugar, alcohol, and some processed foods generally increase inflammation and intestinal damage, or may feed existing dysbiosis, which can lead to increased gut damage and leaky gut. And though these foods are often inflammatory, any food that you have a food sensitivity or food allergy to can continue to encourage leaky gut.

Gluten and gliadin, the proteins in wheat, barley, rye, spelt, and kamut have been shown to increase zonulin in celiac and non-celiac people alike 43 44 45. Because zonulin increases intestinal permeability, a gluten-free diet may be helpful for reducing leaky gut 46 47.

Stress

Stress increases cortisol and other stress hormones which can contribute to leaky gut. Chronic stress can make it difficult to resolve your leaky gut and other gut health issues 48 49. This includes chronic stress from over-exercising or over-training 50.

Poor Sleep

Too little or poor sleep can impact your gut health and lead to intestinal permeability 51. It’s one thing to stay up late occasionally, but if you’re frequently going to bed late, waking up early, or have chronic insomnia, your leaky gut will likely be worse than if you’re getting enough rest.

Antibiotics

The use of antibiotics can negatively affect your beneficial bacteria populations, which can lead to leaky gut, and can leave you vulnerable to opportunistic infections 52. The negative effects increase if you are someone who used repeated courses of antibiotics, even if they were a long time ago.

Alcohol, NSAIDs, and Prescription Medications

Regular alcohol consumption, use of NSAIDs (non-steroidal anti-inflammatory drugs) and aspirin, and some prescription medications have been shown to increase intestinal permeability 53 54 55.

Increased Zonulin

Zonulin is a protein created in the small intestine and liver that when elevated loosens the tight junctions of the cells of the small intestine, and is currently the only identified biochemical driver of leaky gut 56. The main contributors to elevated zonulin levels are gut dysbiosis and eating foods containing gluten or gliadin.

Intestinal Dysbiosis, Pathogenic Infections, and Low Beneficial Bacteria

Intestinal dysbiosis, whether from an overgrowth of bacteria (like SIBO), or parasites or fungi, are a well-recognized contributor to leaky gut by triggering the release of zonulin, and reducing the protective mucous layer in the large or small intestine 57 58 59 60. Poor diet, chronic stress, frequent antibiotic use, and regular lack of sleep have all been shown to contribute to dysbiosis as well.

Similarly, decreased beneficial bacteria in the gut are also associated with leaky gut, because beneficial bacteria help maintain the healthy mucous membrane in the gut and keep pathogens in check 61.

How to Heal Leaky Gut

Any strategy to support and restore the digestive system will indirectly address leaky gut.

Here is a comprehensive review of leaky gut diet strategies to support healing of intestinal permeability and leaky gut:

How to Eat for Leaky Gut

Cleaning up your diet can really help heal your leaky gut because some foods you’re eating may inflame your gut.

Though there are many possible healing diet options, the most important strategy for using diet as a therapy is to focus on real foods and to listen to your body, not what everyone else is saying.

That said, the following diets may be supportive for you while healing leaky gut:

Supportive Foods for Leaky Gut

You may want to experiment with several foods known to be supportive for healing leaky gut. As with all dietary advice, it’s important to make sure these foods agree with you before using them frequently.

Here is a quick list of leaky gut supportive foods and their benefits:

For more on this topic, see Leaky Gut Food List.

Foods to Avoid

That said, here are some key foods that you may want to remove or reduce, at least temporarily while you work on healing your leaky gut:

For a more thorough discussion on using diet to help heal leaky gut, check out Leaky Gut Diet Plan, Leaky Gut Food List, and Leaky Gut Recipes. Also check out Leaky Gut Diet Shopping List.

Supplements and Nutrients to Heal Leaky Gut

Particular supplements can speed the repair of an inflamed and irritated gut.

Here is a summary of the most researched supplements that can help heal leaky gut.

For a much more thorough discussion of supplements to help heal leaky gut, including digestive enzymes, see Leaky Gut Supplements.

Lifestyle Changes

In addition to the diet and supplements that help heal leaky gut, the following lifestyle changes can help speed the leaky gut healing process along, and promote a healthy gut.

Here is a summary of the lifestyle modifications that may have an impact on leaky gut:

In Conclusion

Though it can seem like healing leaky gut is complicated, you should know that with some simple, basic supports, your gut will be able to heal. In summary:

• Eat an anti-inflammatory diet that’s right for you;
• Incorporate supplements and nutrients to speed healing and restore your gut lining; and,
• Exercise, reduce stress, and get enough sleep.

For help with healing leaky gut and other gut conditions, schedule an appointment at our center for functional medicine.