Leaky Gut

How To Heal Leaky Gut – 20 Easy Steps

How to heal your leaky gut?

Begin the journey to heal leaky gut by a quote that I came across. Must share, the quote was:

“All disease begins in Gut” ………………Hippocrates

A guide to heal your Leaky Gut Syndrome:

The most asked question would be how to heal gut fast after knowing you are the victim of this leaky gut. Answering this would be the main focus and sharing some easy list of ways to get through it. We all need instant solutions within no time. That is just the same way to get to it as soon as possible to heal the gut lining. This is a research-based article having all the major ways that are definitely recommended and all followed. You need nowhere else to go. For sure, you would get the most benefit from it. We will also list the best foods for gut health.

Let’s get to the game and know what are the essential ways that may help you to heal your leaky gut fast. How long does it take to heal leaky gut? A question that will be answered in this article. Here you go and have a list of it first and then going to the detail of it further mentioned inside the article.

20 easy steps to heal your Gut fast:

  1. Avoid having food containing Gluten or wheat. Else also avoid the Legumes and grains for next month.
  2. Have a good dose of L-glutamine along bone broth fast with some collagen protein.
  3. Choose got friendly dairy products and avoid sugar and unhealthy dairy.
  4. Go for the Leaky gut diet plan including meat, vegetable, and good fats.
  5. Good sleep along a healthy mind is a way to improve your gut health.
  6. Avoiding unhealthy activities like Alcohol consumption.
  7. The prebiotic supplements are always a fast way to heal your gut,
  8. Find about candida growth.
  9. Consult your doctor for NSAIDs, antibiotics and other drugs.
  10. Avoid stress and go for the good herbal tea for the start of your every morning.
  11. Adopt exercise as your must to do activity during the day. Include it in your to-do-list.
  12. Throw all the processed foods into your nearby dustbin. This means to avoid them even buying.
  13. You need to get tests for any food intolerances, as parasites.
  14. Go for supplements like Zinc, slippery elm, and licorice.
  15. Also, include the fish oil as well as vitamin D in your supplement list.
  16. Use filtered water for your daily intake of pure water.
  17. Use of multivitamins.
  18. Chewing food is also an essential way to heal your Gut.
  19. See for the Gut friendly food in contrast to what it doesn’t like.
  20. Adopt a diet plan along with the change in your entire lifestyle.

Let us get to these ways in little more detail. That will provide you a guide to further knowing how to heal your gut.

1. Avoiding Gluten Food and Legumes and Grains:

Those poor souls facing the leaky gut syndrome, the rye, barley, and wheat can be one of the worst enemies. This is because these are with a high amount of gluten and cannot heal leaky gut. The hard thing is that this gluten is always difficult to digest. Moreover, they are with the tendency of the piercing holes in the lining of the gut. It ends not here, thanks to the gliadin as it raises the levels of zonulin and this aids in opening the junctions by increasing the size of it. So, glutamine for gut health is a way around the wheel.

Let me also tell you that these opening are the gatekeepers of the lining of the gut. I guess just like those night watch in the GOT. When these grains are taken into the body, they turn out to be adding more toxins and the risk of flowing from gut lining to bloodstream increases.  There is no way that it will reduce the inflammation of the healing leaky gut. Pretty sure, it will raise the activity of the immune response. REMEMBER! If your gut is intolerant for glutamine for gut health, you are definitely to avoid the wheat-derivatives that may include:

  • Durum
  • Semolina

Foods that contain Gluten:

  • Cakes
  • Bread
  • Muffins
  • Pizza
  • Cookies
  • Crackers

2. L-Glutamine, Bone Broth and Collagen Protein:


L-glutamine for gut health is also very helpful. When you hear the question, “What is the fastest way to heal your gut?” Many doctors Say for using bone broth for 2-3 days and be like BON APPETITE! Using bone broth to heal leaky gut is kind of easy. We also find people saying to go for fasting, that is not easy stuff to deal with, but the bone broth has resembled it as you take nothing else. But still, your gut will love the Bone broth to heal leaky gut. It is best in the list of foods to heal leaky gut. Many will also question how long to heal the leaky gut with l-glutamine?

How the bone broth is beneficial for healing gut?

This gives your gut much-needed breaks because there will be no more big food particles to pass through your bloodstream. It is the best way to heal the leaky gut naturally. Your inflammation reduces along with the break for the immune system to regroup to improve gut health. It has collagen that serves the amino acids for GI and repair as it has:

  • Glycine
  • Proline
  • Hydroxyproline

Amazing to restore gut health as it tends to work for mending damaged cell linings.

Bone broth Recipe:

2 pounds = beef bones

stock vegetables = carrots, celery, leek leaves


Add bone into the pot and add the clean washed vegetables. Water and cover. Add in salt, black peppers and 3 to 4 tablespoons of Apple cider vinegar. Boil it and let it simmer for approximately 12 hours. Strain it and have a cup of it every couple of hours for 2 to 3 days. If you cannot take in the bone broth for its flavor. Add collagen protein powder to enhance its flavor and to restore gut health. Fasting to heal leaky gut is a little difficult than going for the bone broth.

3. Gut-Friendly Dairy products:

The Leaky gut patients lost the meaning of what does it mean to be healthy? But not to worry! Simply you have to choose the gut-friendly dairy products and avoid the sugar products like sodas, sweet and all the desert. Search for the foods to heal leaky gut. Moreover, go for a healthy gut diet. You should heal leaky gut naturally.

The first thing you can do is avoid the cow milk dairy and there are two reasons for avoiding it

  1. First is that it comes from the packed lactose and milk is not easy to digest for the leaky gut patients. Moreover, it is full of FODMAP ingredients and chooses instead of those that do not contain it.
  2. It is must know that cow milk has a protein called A1 casein and often the gut does not feel good to have it in the healing process.
What are gut-friendly products?
  • You can use lactose-free milk. That is another way of sticking to the organic dairy product.
  • Yogurt is good as it undergoes the fermentation that kills lactose sugar.
  • Grass-fed butter is best also as it has minimum lactose. A must inclusion in the best foods for gut health.

4. Leaky Gut Diet Plan Including Meat, Vegetable, and Good Fats.

leaky gut diet plan

Have a leaky gut diet consisting of fish, meats, nuts, good fats & vegetables that are the foods that heal. Diet to heal leaky gut is one of the easiest ways to deal with it.

Is leaky gut difficult? Why do we take this way to heal leaky gut diet plan? Let me tell you one thing, once you take a balanced diet of nuts, fish, vegetables, and meat, you can heal your gut. Look for the foods that heal.

The diet to heal leaky gut and foods that heal gut are the best choices that I can list from my favorites are below:

Your bucket list should include these:

  • Make fish and meat your best friends forever. Your recipe will need meat to enhance flavors.
  • Look for greens and incorporate them in all your recipes. Some starch from sweet potato, yam, yucca. Diet to heal leaky gut and these foods that heal leaky gut are proving their best to let down in healing your gut.
  • Have nuts, eggs.
  • Low-fat dairy products less in gluten.
  • You will need berries and tomatoes for the leaky gut diet plan recipes.

5. Good Amount of Sleep:

Our lives are hectic and definitely, we are commitments that we have to fulfill every day. The idea is a little crazy that a good amount of sleep can heal your gut. Let me tell you how! The gut is happy when you take a good amount of sleep as sleep deprivation won’t heal your gut faster. You need 8 hours of sleep to let your gut deal with the schedule to fix all and improve gut health.


  • You can do that by reducing all the unnecessary activities by the day. Skip the social gatherings when you feel tired and give minimum time to your T.V.
  • Moreover, fix your exercise sessions that will keep your activity and you will definitely need rest after s certain time. You need to get to bed on time and have a good 8 to 9 hours.
  • You can use the sleep protocol and a tip from me will be close to all your devices by 9 pm. Nothing to distract you and lead you to overthink and you stay up the whole night. It depends on how you spent your whole day.
  • So, spend a hectic day and use a vitamin D supplement and avoid caffeine. Don’t disturb your circadian rhythm. It will ease your way to heal your gut fast.

6. Get rid of Alcohol Consumption:

If you are a drinker of alcohol, I feel sorry that you need to get rid of it as soon as possible. It is a must to say goodbye for your gut to heal.  It is the same as the biggest agent of ISI behind you that will lead you to no good end. There are many reasons for it to be avoided as:

  • It has the natural power of yeast and sugar growth.
  • Messes with your entire digestion process.
  • It aids in the decrease of pancreatic digestive enzymes and cannot control the inflammation.
  • Makes lining openings larger.
  • It depletes your level of mucosal-supporting zinc.

What to do when you can’t abstain from alcohol?

You can find the gluten-free beer if you are good at finding that one for you. But for sure no alcohol would taste worse than that. Then, why not avoid it? You can try for the soda water and shot of vodka, good choice over that gluten-free alcohol. You are deserving of knowing that what does it mean to be healthy.

7. Probiotic Supplement:

The probiotic supplements to heal leaky gut are best and if you’re facing leaky gut go for taking a probiotic supplement daily. You can take German Popeye as the best one carrying good bacteria. Good probiotic is great for maintaining a good leaky gut.  Take high strength one with 30-50billion CFUs. These are the best gut-healing supplements.

  • They help to enhance the production junction proteins and it was presented in the paper of immunology 2017. If you take 100-300mg of prebiotics per serve this fuel is good for healing leaky gut
  • They aid to fight bad bacteria and overgrowth of yeast.

Look for the best multiple strains and those probiotics may include 5 favorite strains as:

Probiotic and supplements

  • L Plantarum
  • L Rhamnosus
  • The L Acidophilus
  • B Longum
  • B Coagulans

You get to know good probiotics for leaky gut on the Smart probiotic on Amazon and search for gut healing supplements.

8. Check for Candida Growth:

You have to find whether you have candida growth or not? If you have that first you have to see for that. Many of us don’t realize it as it is a fungus that destroys the gut and cannot help heal the gut lining. It is another type of yeast and it has power if the aggressive pathogen that can be harmful. If I talk about it another way it has the power to sense your weakness and leads to poor gut health. This is because it slows down the digestion if facing with autoimmune diseases. If you want the answer of How to heal leaky gut syndrome?  You will have to see this issue also to heal your leaky gut.

  • It attaches itself to the lining of the gut and starts piercing.
  • When the immune system is slow, candida along with other toxic makes way to the bloodstream.
  • They also make way to organs and tissues and eventually develop chronic conditions.

Let me also tell you how can you kill excessive candida. The tools are:

Lemons—àcoconut oilàapple cider vinegaràgarlicàgingeràomega 3-fatty acid

9. Consult A Doctor For NSAIDs, Antibiotics And Other Drugs:

You must know that there are many drugs that may cause leaky gut syndrome. You must speak to your doctor about excessive antibiotics and unnecessary drugs. If they can be avoided, do avoid as they can contribute to the gut flora and lead to its imbalance. That will be uncontrollable. Your doctor can guide you better on what can be avoided and what cannot. Leaky bowel syndrome can be treated by natural remedies.

Look for more natural remedies:

  • Plan your breathing exercise and meditation that can replace your pain reliever.
  • Avoid medicine for the headache and have a good amount of water and avoid caffeine.
  • Have probiotics and ask he or she may tell you for the S Boulardii, that is probiotic yeast good for gut healing.
  • The side story is you can’t just skip the intake of any drugs without the doctor’s advice.

10. Avoid Stress and Go For The Good Herbal Tea:

Nothing can work when you are stressful and the main source for your toil is your daily stress. it has crippling effects on the entire digestion process and it increases the growth of the bad bacteria that causes the yeast overgrowth. Another way is to see the best foods to heal leaky gut.

How can you reduce stress? Tips:

  • You can avoid unnecessary emails and get to read them in your free time.
  • Go out in your lunch timings. Take a walk and breathe the fresh air.
  • Have good music and avoid the noises.

The amazing Joe’s herbal tea!

Who follows his recipes? I solemnly declare, I love him for the reason how he has made cooking healthy and his recipes are easy. His herbal tea recipe is exceptional. If you start taking it, I bet that within 1 to 3 months your gut problems be gone. Why not heal leaky gut vegan?

Week 1

2 Week

Week 3

Have decaf coffee instead of morning tea.Have morning shale and have decaf three times a dayOnly herbal tea.
Have yerba mate in lunchSame for week 2.Almond milk, Macadamia milk.

11. Adopt Exercise as You Must To Do The Activity

We all know that natural health problems are best for healing leaky gut. You need to have daily exercise activity into your daily day to day plan. One exercise that helps is breathing one. It will definitely cost nothing and you can do this before and after your daily meals. Reduce the entire stress off your body. It helps to chew more and we eat slower that is best for your gut enzymes to work on the digestion of your food. As you must also look for the best foods to heal leaky gut.

Heard of breathing apps?

You can download the app from the iTunes link or your play store of android. IT helps and keeps a record of it. Try it for 30 days and you will see the improvement.

12. Throw All The Processed Foods MOST Importantly The Oil:

Okay! That a warning to get rid of all your oils and processed food immediately. Leaky gut syndrome diets also explain what oils are to avoid making your food.

The vegetable oil is bad for leaky gut and the list includes:

vegetable oil

  • Corn oil
  • Soybean
  • cottonseed oil
  • canola oil
  • sunflower oil

The reason is that they are high in omega 6s and they aid in the imbalance of the omega 3s. You can use the virgin olive oil and coconut oil as they are not processed and they have a good balance of omega fatty acid.

Non-industrial oils that are good for leaky gut:

  • Coconut Oil
  • ghee
  • Extra Virgin Olive oil
  • Avocado oil

So, I guess the processed oil is first to skip, and it is the need of every leaky gut patient to avoid it. Moreover, the processed food that comes to the market in packing is highly avoidable. You need to but fresh and raw beans, food, and other kitchen food. That will help you not too effective by the harmful preservatives present in processed food. Same as to heal leaky gut vegan.

13. Tests For Any Food Intolerances, As Parasites:

Talking about the leaky gut tests, that play a great deal to tell you the phase and the degree of your gut health. There are mostly two main tests that are known to be used for the leaky gut syndrome treatment. These are a little expensive but mostly inclusive. Your doctor can tell how much they will make sense to you and then your healing of the gut.

  1. Lactulose and mannitol test: It is a kind of test where you take in two solutions and 2 diverse non-metabolized sugars and your urine tests analyze the passing of sugars to your system. That leads from the ratio to see the gut’s permeability and to get it ascertained.
  2. Blood zonulin test: In this test, the zonulin level is seen from taking the sample of your blood. If you have a high level of zonulin, you may be experiencing the Intestinal permeability

Okay, these are expensive! What another way? You can get the microbiome service such as viome and they sent kit to have a test at home. So, leaky gut syndrome test is a way to symptoms of leaky gut syndrome

14. Go For The Supplements Like Zinc:

The supplements to heal leaky gut are very helpful and the three guys are outstanding in healing. Let’s introduce them:

Zinc: Intake of Zinc 10-15mg is helpful and it helps people suffering from leaky gut. It supports the intestinal lining. But it is also present in tasty foods like chicken, spinach, and mushrooms.

Licorice: 400-500mg for leaky gut gives away to the improvement of leaky gut. It will support the mucosal lining and is known to be anti-inflammatory.

Slippery elm: 200-300mg slippery elm is known to soothe away from the irritation and gives some protection for your intestinal tract against toxins. Let’s keep it simple by remarking yes, it helps in intestinal health.

15. Fish Oil As Well As Vitamin D In Your Supplement List:

The use of vitamin D is seen among some researches that proved that this supplement affects the health of the leaky gut. As L-glutamine for gut health is a solution.

Fish oil: The fish oil has omega3 fatty acids and used as anti-inflammatory powerful. There are studies that show that these essential fatty acids support gut bacteria as by increase in butyrate-producing bacteria. But if we take turns right it helps to reverse the gastrointestinal mucosal injury. It also supports the tight junction integrity and is gatekeepers of the gut lining

Vitamin D: It helps to support the gut’s epithelial barrier and protects the lining in return. It fights the bad bacteria and tackles the inflammation. Cool!

16. Use Filtered Water:

This is one of the best ways and easy to implement as you need to install a device that may filter your water. That is the best way to heal your gut by taking in the pure and filtered water. That is awesome. It is because your infiltered water may have the amount of chlorine and fluoride that is toxic for the gut. That may lead to chronic systematic inflammation and symptoms of the leaky gut syndrome.

What else is to be done in your house to remove toxins?

  • You can for installing the shower head filter and that will keep the chlorine out. That can go to your body and reduces the bacteria.
  • The use of a normal sauna can keep the toxins out.
  • You maybe buy the air filter.

17. Use of Multivitamins:

Many oppose the use of multivitamins as they maybe anti to vitamins and they support the thought of food as medicines. We still have reasons to use multivitamins when you need to recover from the leaky gut.

Let me give you the reasons for the intake of multivitamins:

  • The first one id that they are best to support your impaired nutrient absorption. Moreover, if you are taking dense food they benefit and act as a backup.
  • Secondly, they act as a safety net, as your diet can never be perfect.
  • Lastly, they contain the gut-healing supplements that are extensively useful to support out guts.

18. Chewing Food Is Also An Essential Way To Heal Your Gut:

Let me here mention the quote od Thich Nhat Hanh, as:

“If we chew every morsel of our food, in that way we become grateful, and when you are grateful, you are happy” (Brainy Quotes).

You take supplements and probiotics for the leaky gut but what can be more helpful? Is it when you pulverize your food by chewing it approximately to 20 times? When your food is broken down too many small pieces it will help you to produce the saliva glands. So, an enzyme will process it better and able to absorb more nutrients and keep your gut healthy. After adopting these ways, you will see the signs leaky gut is healing.

19. See for the Gut friendly food in contrast to what it doesn’t like:

This would be interesting as for seeing what your gut likes and what it hates. Fun!  You went through the diet plans, and you have healed the gut by treatments. now you want all the avoided food to be back in life. What to do? This may be termed as “Elimination-reintroduction diet”


How to Order Food?Timing for Each FoodUse of DairyHealth Professional
You have to see and give your body potentially reactive foods.Record the timings and keep a tract what was the food timings that made you little disturbed.The diary will tell you what you added and what felt good and whatnot.When you introduced a new food, tell your doctor about it, He will tell what is permanently allowed and what not.
Start by soaked and cooked legumesName it as a food and symptoms tracking journal.

20. Adopt a Diet Plan Along With the Change In Your Entire Lifestyle”

You have to adopt a lifestyle and healthy gut diet plan to get yourself in line and be a healthy human being. It is not easy to deal with the leaky gut. As all the ideas may not be followed and may also not be helping. But here is the thing as it comes back as it can be back at any phase of life. A healthy gut diet is the only way out.

Do you want to heal it heal leaky gut in 2 weeks?

leaky gut diet plan

  • You have to avoid the toxins either from the medicines or food.
  • You need to wash every eatable and try to clean your food up to 98%
  • Intake of pure water and make it a habit to not drink if it is not filtered.
  • Use of supplements as a daily practice.
  • Adopt healthy habits to exercise daily and sleep and avoiding stress to heal leaky gut in 2 weeks.


From the healthy gut diet plan to treatment hacks and how long does it take to heal leaky gut? Are all answered? I mentioned above in the article are all in what we call jest to deal with leaky gut. Best way to this all is changing your lifestyle and eat well. Not all the ideas mentioned above are easy or helping for sure! But once you get back to the healthy routine you can cheat the coffee cups in two to three days, that is all okay at the end. Is not it? If you followed the steps above you will see the signs leaky gut is healing. I felt overwhelmed by compiling all the ways of healing gut for you all. Hope it helps you to get away to deal with your leaky gut.

I hope you had a good time reading and good health to all!

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