How To Fix Leaky Gut – 8 Effective Ways To Repair Leaky Gut

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

How To Fix Leaky Gut

You’re sitting in your chair and everything is going great. Suddenly, you’re hit by intense stomach pain, and it won’t go away. Or worse, you can’t sleep at all while trying your best to have a good night’s rest.

These are just some of the symptoms of the condition called leaky gut syndrome, something that could be more common than you realize.

In this post, I will outline effective ways on how to fix leaky gut, and how to keep it from becoming unmanageable.

Leaky gut syndrome is a condition in which damaged or weakened intestinal cell walls allow other unwanted particles to enter the bloodstream.

It’s a serious health condition that can affect people in their everyday life by making them tired, causing joint pains, headache and much more. Leaky gut can take a toll on one’s health and make a person live with pain for years.

There are many common causes of leaky gut, and even more factors that can make you more prone to developing this disorder.

What Is A Leaky Gut Syndrome?

Leaky gut syndrome is not a medical diagnosis.

When one develops this “intestinal permeability” or “gut permeability”, small holes begin to form in the intestinal wall, allowing bacteria and toxins to enter the bloodstream. The condition can cause inflammation and other symptoms.

In healthy people, these substances are usually blocked by special cells called M-cells that line your intestines. But if you have leaky gut syndrome, those tight junctions don’t hold together as tightly as they should, so those substances can slip through.

When this happens, it triggers an immune response from your body that causes inflammation or irritation in some part of your digestive tract—and sometimes throughout your entire body.

What Causes A Leaky Gut Syndrome?

In the search for the best leaky gut repair, it is important to first understand what the underlying causes are for leaky gut syndrome.

Zonulin Protein

Zonulin is a protein that controls the size of the pores in your intestines. These pores allow digested food particles to pass through and get absorbed into your bloodstream.

When too much zonulin is present, these pores open up too wide, letting undigested food particles enter your bloodstream where they don’t belong. This can lead to inflammation throughout your body and cause symptoms like bloating, fatigue and headaches.

Poor Diet and Processed Food

Processed foods and foods high in sugar, salt, and preservatives can be two of the biggest culprits. When you eat these foods, your body breaks them down into their base components (fats, sugars and proteins) for absorption into your bloodstream.

bowl of chips

This means that food additives are also able to enter your bloodstream through the same process. These additives can cause inflammation in your gut wall.

Regular Alcohol Consumption

How does alcohol cause leaky gut? Alcohol is absorbed through the stomach wall into your blood stream and then travels throughout your body. When it reaches its destination (your liver), it disrupts normal cell function by metabolizing them too quickly instead of letting them detoxify at their own pace.

In other words, alcohol causes an overproduction of toxins that can’t be excreted properly because they’re being broken down too quickly by enzymes like alcohol dehydrogenase (ADH). This leads to inflammation in the small intestine, which when damaged can lead to leaky gut syndrome.

Long-term Use of Anti-inflammatory Drugs

There are many medications that can cause leaky gut, including aspirin and ibuprofen. It is important to note that long-term use of these medications can lead to increased intestinal permeability, which can contribute to autoimmune diseases such as ulcerative colitis and Crohn’s disease. 

It is recommended that you consult your doctor before stopping any current medication, but if you are planning on stopping these medications soon or have already done so, there are steps you can take to repair your damaged gut lining.

Low Levels of Healthy Gut Bacteria

The gut contains a complex community of microorganisms, or “gut microbiota.” These microorganisms are responsible for breaking down food, regulating immune system function, and producing vitamins and other nutrients that can’t be synthesized by humans.

When your gut microbiota isn’t functioning properly, you may experience symptoms such as bloating, stomach pain, gas, diarrhea or constipation. And this can lead to further problems: poor nutrient absorption due to malabsorption; increased inflammation in the body; an increased risk of infection from pathogens like yeast or parasites; and a weakened immune system.

Leaky Gut Symptoms

If you’re experiencing symptoms of leaky gut syndrome, you may be looking for a leaky gut fix as soon as possible. Fortunately, there are effective ways to repair leaky gut and prevent further damage from occurring.

Let’s first take a look at the common signs of leaky gut, and the associated symptoms to different parts of the body that could be waving red flags.

Body PartAssociated Symptoms
Digestive systemSymptoms include abdominal pain, bloating, colitis, Crohn’s disease, diarrhea, and constipation. The condition may be caused by an autoimmune response or infection in the digestive tract. It can also result from an overgrowth of harmful bacteria in the intestines.
Immune SystemWhen foreign substances are allowed to enter the bloodstream because of leaky gut, this causes an immune reaction.

This triggers a cascade of symptoms throughout the body, leading to the development of conditions like autoimmune diseases (e.g., arthritis), thyroid problems, food allergies and sensitivities, and other inflammatory disorders.
SkinSkin conditions such as acne are symptoms of leaky gut. The skin is the largest organ in the body and it’s vital to keep it healthy. When your gut is damaged, it can cause inflammation that leads to a number of skin problems, including acne.
BrainIf you’re experiencing depression, anxiety, brain fog, or any other mental health issue, you may have leaky gut syndrome. The connection between leaky gut and mental health is well-established in the scientific literature.

In fact, there are many studies that show that leaky gut can result from or cause depression and anxiety.
JointsJoint pains are one of the most common complaints associated with leaky gut syndrome because they’re caused by inflammation in the joints. The inflammation triggers an immune response that produces antibodies called immunoglobulin G (IgG).

When these antibodies enter the bloodstream, they can attack the joints, causing pain and stiffness.
BloodAnemia is another symptom of leaky gut syndrome. This condition occurs when there is a lack of red blood cells, which carry oxygen throughout your body.

If you have leaky gut syndrome, your intestinal tract will not be able to absorb enough nutrients from food sources, so you may experience anemia. This can cause fatigue and other symptoms such as dizziness, headaches and weakness.

How To Fix Leaky Gut Fast – 8 Effective Ways To Repair Leaky Gut

Awareness of the symptoms will make you think of possible ways of repairing leaky gut. But how do you repair a leaky gut? Can it be done the natural way? The answer: Absolutely.

Try these 8 effective ways on how to repair a leaky gut, and see which one works best for you. It is always best to consult with a medical professional before making any drastic changes to your diet or nutrition.

#1 – Enrich Your Diet With High-fiber Foods

Enrich your diet with high-fiber foods to repair your leaky gut. These types of foods include whole grains, fruits, vegetables, nuts, seeds and legumes.

sliced avocado

They encourage healthy bacteria to grow in the gut and help protect against inflammation. Also, try drinking more water to help repair leaky gut. Water helps flush out toxins from the body while also keeping you hydrated at all times throughout the day. Make sure to drink at least eight glasses every day.

#2 – Become More Active (Take a Walk at Least 15-20 Minutes After a Meal)

Exercise is one of the most effective ways to repair leaky gut. And it’s not just because it helps you lose weight and feel better—it’s also because exercise can help stimulate the production of your body’s own digestive enzymes.

Make sure that you’re getting at least 15-20 minutes of activity after each meal. This will help move food through your system quickly so that it doesn’t sit around too long and cause damage to your gut lining.

#3 – Eliminate Alcohol, Smoking, Sugar, Gluten, Processed Food, and Saturated Fat

These foods and habits all contribute to inflammation in the gut and body, which makes healing your leaky gut more difficult.

Your liver uses enzymes to break down toxins that come from these foods into smaller parts that can be eliminated from the body. However, if your liver is already overworked from these foods and other toxins in your environment, it cannot keep up with its normal function of breaking down these toxins into smaller parts for elimination.

The toxins then get absorbed into your bloodstream instead of being eliminated as waste matter. This process contributes to leaky enzyme activity and can overburden your immune system with an influx of foreign invaders. Learn more about alcohol and leaky gut, in our other article.

#4 – Restore the Bacteria Balance by Taking a Probiotic Supplement

Do probiotics heal leaky gut? The answer is YES. Probiotics are bacteria that help to keep your gut healthy. There are many different types of probiotics, but research has shown that certain strains of Lactobacillus and Bifidobacterium can help repair Leaky Gut Syndrome.

When you have leaky gut, your body will often attack and destroy these helpful bacteria as well as any foreign substances that enter the bloodstream.

This causes an imbalance in the gut flora (the good bacteria) which can lead to digestive problems in addition to other health issues such as Candida overgrowth, food sensitivities and more.

#5 – Implement Proper Nutrients Such as Collagen, Probiotic Supplements, Zinc, and L-glutamine

These nutrients help promote intestinal healing by improving the integrity of the intestinal lining, which can prevent further damage from occurring.

Probiotics are beneficial bacteria that help regulate your immune system and digestive tract. They can be taken in capsule form or consumed naturally through fermented foods like yogurt or kefir.

Collagen is a protein found in connective tissue in animals and humans. It helps with healing wounds and rebuilding damaged tissue. You can find collagen for gut health in bone broth or gelatin powder supplements at your local grocery store or health food store.

Zinc helps heal wounds and prevents infections by boosting your immune system and supporting cellular function throughout your body. Zinc is found in seafood like oysters or shrimp as well as whole grains like oats and wheat germ cereal (which contains gluten).

L-glutamine is an amino acid that helps with leaky gut by acting as fuel for the cells that line your digestive tract. It also helps repair these cells so they can get back to their normal function of protecting the lining from harmful bacteria and other substances that might enter your digestive system.

#6 – Avoid Anti-inflammatory Drugs Like Aspirin, Ibuprofen, and Naproxen

These drugs are designed to reduce inflammation in your body, but they do so by weakening the mucosal barrier in your digestive tract. As a result, your leaky gut will get worse over time as these drugs weaken your intestinal lining.

#7 – Reduce Your Stress Levels

Stress is one of the biggest contributors to leaky gut, and it’s also one of the easiest to manage. Because stress can cause such a wide range of health issues, it’s important to take steps to reduce your stress levels as much as possible.

If you’re struggling with stress reduction, there are many ways you can begin this process. Try starting off with some deep breathing exercises, which will help you relax and lower your heart rate. You can also try meditation and journaling, which are two other effective ways to reduce your stress levels.

#8 – Get Restful Sleep

When you’re sleep-deprived, it’s nearly impossible to maintain healthy gut flora. Your body can’t absorb nutrients in the same way as it would if you were well-rested, and this can make it harder for your body to heal itself. When it comes to repairing leaky gut, getting enough sleep is absolutely essential.

woman getting her beauty sleep

Find out what time works best for you – Some people need 8 hours of sleep per night, while others can function well with only 6 hours per night. The key is figuring out what time works best for you and trying different times until you find the one that gives you the most energy throughout the day.

Get into a routine – our bodies are creatures of habit, so creating a routine will help your body get used to going through the same motions every day before bedtime. This will make it easier for your brain and body to wind down at night so that they’ll be ready for sleep as soon as they hit the pillow.

What Is The Fastest Way To Heal Leaky Gut?

What is the fastest way to heal leaky gut?

The fastest way to heal leaky gut is to follow the steps laid out in this post. It’s not as simple as just taking probiotics, or changing your diet, though. You have to take a holistic approach and make sure you’re getting all of the nutrients you need from food and supplements.

When it comes to gut lining repair, taking a supplement such as Optima Healthy Gut Solution can boost healing and reduce the process to 2 weeks or less. It’s designed with powerful ingredients that can repair the gut lining and seal it up so that no more toxins get into your body.

That Gut Feel: Frequently Asked Questions

What Are the Symptoms of a Leaky Gut?

Here are some of the most common signs and symptoms:

  1. Food sensitivities
  2. Chronically inflamed joints, muscles or tendons
  3. Autoimmune disease (such as Hashimoto’s thyroiditis)
  4. Inflammation in other parts of the body (such as arthritis, fibromyalgia, asthma, eczema or psoriasis)
  5. Gas, bloating and diarrhea after eating certain foods (particularly gluten-containing grains)

Can You Fix Leaky Gut Naturally?

YES. The first thing to do is make sure you are eating a diet rich in probiotics. Probiotics are good bacteria that help to keep your digestive tract healthy, and they also help fight off bad bacteria that can cause leaky gut. You can find probiotic foods like kombucha and yogurt, but if you don’t like these foods or want something easier, you can get a probiotic supplement at most grocery stores or drugstores.

Next, drink plenty of water throughout the day—at least eight glasses per day—to stay hydrated and flush out toxins from your body.

Finally, be sure to exercise regularly so that your body has time to rest and heal itself as well as burn off any excess fat from junk food or alcohol consumption.

What Heals a Leaky Gut Naturally? 

Here are some natural ways to heal leaky gut:

  1. Make sure you’re getting enough vitamins and minerals. Your body needs certain nutrients in order to heal your intestines, such as vitamin A and vitamin D.
  1. Increase the amount of fiber in your diet by eating more fruits and vegetables with high fiber content such as spinach or carrots. This will help move things along through your digestive tract and reduce bloating caused by trapped gas pockets in your intestines.
  1. Avoid foods that can irritate your digestive system such as highly processed foods or refined sugars (including soda). Instead focus on eating whole foods like fruits and vegetables that contain fiber which will help bind all those toxins together so they don’t break through into the bloodstream where they can cause inflammation throughout the body.

Is There a Cure for Leaky Gut?

There is no cure for leaky gut, but there are ways to repair it.

The most important thing to do is address the cause of your leaky gut. If you have a bacterial imbalance in your gut, then you need to treat that with probiotics and antibiotics. If you have food allergies or sensitivities, then you need to fix those by removing the offending foods from your diet and replacing them with healthy substitutes. If you have a parasite or yeast infection, then you need to take an anti-parasitic medication or buy an over-the-counter yeast infection treatment.

Once the cause of your leaky gut is resolved, then there are several things that you can do to help your body maintain a healthy balance and prevent further damage from occurring:

  • Eat more fiber-rich foods like fruits and vegetables, nuts and seeds; these will help feed good bacteria in your gut so that they can flourish and outnumber harmful bacteria.
  • Drink plenty of water; this will help flush toxins out of your system so that they don’t stay in contact with the lining of your intestines for longer than necessary (which could cause inflammation).
  • Exercise regularly; exercise helps reduce stress levels so that they aren’t causing additional damage to intestinal tissues


The best way to address leaky gut is to incorporate holistic remedy with your plan of attack, which will include dietary changes, aerobic exercise, and stress reduction. There are also some supplements that have shown significant results in healing the intestinal lining quickly.

To heal leaky gut syndrome, you must get to the root cause of the issue, so seeing a functional medicine practitioner will likely be a necessary step if you have chronic health issues that can’t be resolved with diet alone.

I hope this post on leaky gut syndrome and the natural, effective ways to heal it, has changed your outlook towards creating a healthier you. As you can see from the information shared in this article, there are plenty of leaky gut treatment methods to take into account.

Each will be ideal for different people, so it’s up to you to assess your eating habits, lifestyle choices, and environment. Once you’ve done that, work on addressing the issues that have been affecting your gut health (and causing symptoms such as those listed above). It might require making some big changes in your diet and lifestyle overall—but it could be easier than you think.

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