How to heal a leaky gut

You’ve probably heard about a leaky gut in recent years. It has become a controversial subject in Western medicine while being recognized as a condition and treated by Functional medicine practitioners. So what is leaky gut, is it real, and is it as unpleasant as it sounds? We’ll let you decide.

A leaky gut also referred to as intestinal permeability, is characterized by little breaks and tears found in the lining of the gut. Which allows harmful bacteria, undigested food, and toxins to leak out into the bloodstream.

The link between Gut health and Autoimmune diseases is becoming a emerging discussion. Check out our blog post on “Gut health and the link to Autoimmune diseases”.

Symptoms of a leaky gut

A leaky gut can cause the manifestation of symptoms all over the body like:

• Nutritional deficiencies
• widespread inflammation
• Chronic diarrhea
• Chronic constipation
• Chronic bloating
• Sugar cravings
• Hormonal imbalances
• Joint pain
• Excessive fatigue
• Memory loss/ brain fog
• Headaches
• Depression
• Anxiety
• Food sensitivity
• Skin conditions (acne, rosacea,eczema)
• Irritable bowel syndrome (IBS)
• Mood imbalances

Diseases that may be caused by a leaky gut

It is now thought that having a leaky gut produces a disease state. In which certain autoimmune diseases may arise or be exacerbated by a leaky gut.

• Lupus
• Rheumatoid arthritis
• Psoriasis
• Thyroid conditions

Causes of leaky gut

The microbiome of the gut dictates the state (health) of the gut. Many lifestyle factors can contribute to a damaged microbiome like:

• Westernized diet of high sugar and low fiber
• Stress
• Frequent use NSAIDs
• Steroids
• Antibiotic usage
• Unregulated sleep schedule
• Nutritional insuffenciy
• Food sensitivities
• Alcohol consumption
• Toxin exposure/ overload

7 Steps to healing a leaky gut

*DISCLAIMER:All content and information on this website including our programs, products and/or services is for informational and educational purposes only, does not constitute medical, psychological or health advice of any kind and we do not warrant that the information presented herein is free of any errors or omissions. We are only sharing our experiences. 

1. Diet

Ditching a westernized diet of high sugar and low fiber, and instead focusing on incorporating whole foods that promote the growth of healthy gut bacteria is the first step to healing a leaky gut. Ever heard the saying food is medicine? Well in this case it is. Some foods that will promote the growth of healthy bacteria are:

• fermented foods 
• vegetables
• healthy fats
• cultured dairy products
• lean and unprocessed meats 

Focusing on reducing inflammation and eating whole foods is also the gist of the autoimmune protocol diet (AIP). The AIP diet’s whole goal is to reduce inflammation through anti-inflammatory foods and finding hidden food sensitivities. Through a process of cutting out all possible food allergens and having a reintroduction period. Where you bring each possible food allergen back in one by one. 

If I was restarting my gut healing journey I would start with the AIP diet because you kill two birds with one stone. You find out what your hidden food sensitives are (if any), and reduce your overall inflammation levels. Which will both aid in the healing of your gut. Click here to learn more about the AIP diet. 

After cutting out all inflammatory foods I quickly began to feel the difference. It was almost like I was a different person. I no longer struggled with bloating, extreme brain fog, abdominal pain after eating, sugar cravings, and random headaches. Don’t get me wrong it wasn’t easy eliminating gluten, dairy, and soy products from my diet, but the way I feel and how my life has changed since is more than worth it. I just had to remind myself I might like it but my body doesn’t. That’s the whole goal of the AIP diet. Fueling your body with foods it responds well to and eliminating foods it views as toxic.

2. Stress

Learn how to manage stress properly. I know I was never taught how to manage stress. Throughout the years I’ve been told “don’t stress about it”, but never “this is how to not stress about it”, or “this is how to manage stress”. Taking time to care for yourself and your emotional state will aid in healing your gut. Stress increases inflammation and your whole focus on healing your gut is to reduce inflammation at all costs. Here are some ways you can begin managing your stress.

• time management
• deep breathing
• praying
• make time for things you enjoy
• meditation
• yoga
• journaling
• go for a walk

Click here to go to our resource library. There you can find a free self-care printable tracker. Track your stress-relieving self-care activity, and check out the ideas we have listed!

*DISCLAIMER:All content and information on this website including our programs, products, blog post, and/or services is for informational and educational purposes only, does not constitute medical, psychological or health advice of any kind and we do not warrant that the information presented herein is free of any errors or omissions. We are only sharing our experiences. 

3. Vitamin deficiencies

Earth’s Wisdom Vitamin D3

Deficiencies of vitamin D have been linked to inflammation and leaky gut. If you’re suffering from symptoms of a leaky gut ask your doctor to do a quick blood test that will give you insight if you are deficient in any vitamins. I found out I was severely vitamin D deficient. I began taking a vitamin D with K2 supplement, and I can tell a huge difference when I forget to take it. I have more energy, less brain fog, less overall fatigue, and minimized pain levels. The one I have linked is the best I have tried to date for the price. Again make sure to check with your doctor and follow their instructions. 

4. Activity level

Frequently be active. Exercising reduces inflammation in the body. Staying active can look like many things; walking your dog, dancing, hiking, yoga, even light housework, etc. If any of those options don’t peak your interest check out youtube. There are thousands of free resources for all intesntiy level workouts, dance tutorials, and just about anything you can imagine. There’s not much you can’t learn from youtube all in the comfort of your own home.

5. Sleep schedule

Work on getting into a regular sleep schedule. When your body is not getting enough sleep. It can cause the stress horomone, cortisol to rise. High levels of cortisol have been linked to causing leaky gut issues. Keeping your body on a schedule regulates your nervous system. Work on getting into routines.

6. Use of NSAIDs

Try to reduce the use of NSAIDs. Don’t get me wrong NSAIDs like ibuprofen can be very helpful in many cases like reducing inflammation and quick relief, but there is a long list of side effects;

• Damage to your gut lining
• Ulcers in the gut
• Increase risk of heart
• Strokes
• High blood pressure

Click here to read our article “4 natural remedies for inflammation”. There are many natural alternatives to reducing inflammation that doesn’t include a list of side effects. Always talk with your primary doctor as well!

7. Supplements

Incorporate supplements into your wellness routine. Many supplements can aid in producing good bacteria and restoring your gut microbiome. Just to name a few; L-glutamine, digestive enzymes, and omega-3 fatty acids are a great place to start. Click here to read “5 supplements to heal leaky gut” .

Healing your leaky gut will not happen overnight. It can take anywhere from 4 weeks to 6 months to completely heal your gut. But it’s more than worth it. I try to look at it as a win-win. Although I miss my old lifestyle of take-out food, and never working out. I only loved it because I was comfortable. Growing mentally and physically to my best self is challenging but far from comfortable. Growth is uncomfortable but rewarding.

I had to stay consistent with feeding my body clean healthy foods to reap the benefits of good health. On the days I didn’t want to get up and make my smoothie I didn’t focus on the quick pop tart I could grab and down in 2 minutes, I didn’t focus on how I’d have to wake up 10 minutes earlier so I had time to clean my blender and put away my smoothie supplies. I focused on the energy it gave me, the reduced cravings, and having zero stomach issues. I also focused on being grateful, that I was able to do all of these things and care for myself.  I didn’t have these positive feelings immediately, they came when I shifted my focus from “I have to do all of this so I don’t feel sick” to “I get to take care of my body by nourishing it”. 

For more about gut health check out our other blog posts that will be linked below!

Leaky Gut/ Gut health blog posts:

• “Gut health and the link to Autoimmune diseases”
• “Gut healthy food swaps”
• “Gut healthy green smoothie”
• “Gut healing smoothie”
• “AIP Diet 101”