Leaky Gut Syndrome is a medical condition not yet recognized by the medical community but if you spend some time searching on places like Reddit and you will find entire communities filled with people who claim to have a leaking gut.
It’s thought that modern diet, stress, and a lack of probiotic bacteria all contribute to intestinal permeability that results in the widening of the t junctions in the intestines allowing toxins to enter the bloodstream. Here are 5 things you can do to potentially heal and prevent Leaky Gut syndrome.
1) Take L-Glutamine Supplements
L Glutamine is an amino acid that is naturally produced by the body but also in protein-rich foods that include both planted-based or meat options. Some foods high in L-Glutamine include corn, chicken, beans, fish, lentils, and some dairy.
L-Glutamine has been studied extensively for leaky gut syndrome and it was found that Glutamine was essential in healing a leaky gut because of its benefits as a source of fuel for enterocytes and colonocytes. Furthermore, it was also found that in those who had Leaky Gut Syndrome, there was a correlation between lower glutamine levels.
It has been suggested to not take more than 5 grams of the non-essential L-Glutamine amino acid in supplement form. You should take it on an empty stomach around 20-minutes before eating a large meal. In studies L Glutamine was able to tighten t junctions in the intestinal lining at around 10-days.
2) Eat Fermented Probiotic Foods
Unlike L Glutamine probiotic bacteria is not produced in the body and a lack of it can lead to a bacterial imbalance in your microbiome called Dysbiosis which has a long list of negative health effects.
It’s thought that a lack of diverse probiotic bacteria in your gut can lead to inflammation of the gut and damage to your intestinal mucous.
Certain Lactobacillus probiotic strains could be able to help restore function in the intestinal mucosa by lowering inflammation which could also lead to a tightening of the T Junctions which is essential for stopping toxins from entering the bloodstream.
According to clinical nutritionist Alicia Harper from ProbioticReviewGirl.com, taking L Glutamine & Probiotics together at the same time was shown in a study to help reverse intestinal permeability in the digestive system and also ease mucosal damage.
The exact time frame it takes for probiotics to start working properly varies between people but for a leaky gut it could take up to 30-days.
Kimchi, Sauerkraut, Kefir, Miso Paste, and Kombucha are all good options for getting more probiotic bacteria but taking probiotic supplements may be the best option because of the higher CFU counts available.
3) Make Some Bone Broth Soup High in Collagen
Collagen is great for Leak Gut because it contains proline, glycine, and the previously mentioned l glutamine. These amino acids may have an anti-inflammatory effect in the intestines and it’s suggested that for leaky gut issues 15 to 20 grams of collagen peptides may be able to help.
More studies are needed on how exactly Collagen can help repair leaky gut but it was claimed that collagen could prevent a breakdown in the intestinal lining since collagen is commonly found in human tissue around the body.
The number 1 food you can eat for boosting collagen is bone broth soup but be warned it’s not a quick process to make this collagen-boosting soup.
It can take up to 12 hours of simmering bones in boiling water to get the collagen benefits from the bone cartilage in soup form. For some, it’s far easier to just take collagen powder supplements, marine collagen peptides, or capsule collagen.
4) Detox From Unhealthy Foods
Whilst adding amino acids, collagen, and probiotics into your daily diet is essential for healing leaky gut syndrome it’s equally as important to make sure that you limit any foods that may cause further intestinal permeability.
Processed refined carb, high sugar, lectin, fried, alcoholic, artificial, and caffeinated foods are some of the worst foods for Leaky Gut because they can increase inflammation in the intestine according to this source.
Also, some of these processed foods may upset the microbiome by promoting the growth of bad bacteria and killing off good bacteria which can further make a leaky gut worse.
To heal a leaky gut you should do everything possible to let your gut heal so eating healthy for up to at least 2-weeks and detoxing from unhealthy foods can your gut the chance to heal and stop leaking.
5) Load Up on Fiber & Prebiotic’s
Probiotic bacteria would be useless without prebiotic fibers and that’s because the bacteria this prebiotic fiber as a source of food.
High fiber foods can help your gut probiotic bacteria to thrive, support leaky gut and also help deal with constipation issues. Adding more fiber into your diet can add more weight to your poop whilst softening it making it easier to clear more feces from your intestines.
If you want to get more fiber into your diet you can either take a psyllium husk capsule supplement or simply just add more dark leafy greens, asparagus, Jerusalem artichokes, and chicory root but just make sure that you don’t overcook these vegetables as this will decrease the amount of fiber intake.
Adding Bifidobacteria probiotic bacteria may help promote a healthy colonic mucus layer which can help with gut permeability in some people according to a study published in 2018 via Cell Host & Microbe.
Leaky Gut symptoms can also be similar to other serious conditions like Chron’s, IBD, Infections, and more so your first port of call must be to your Doctor so that you can get the correct diagnosis. They can perform the correct tests and perform a thorough physical examination.
The content in this guide is not medical advice and was not written by a Doctor. Many people have however experienced some benefits in their Leaky Gut following these tips and there a medical studies backing up each tip.
If you want to heal your leaky gut you have to cut out the processed food and replace them with nutritious foods and bacteria that will give you the best chance of helping to heal your intestinal permeability.
Just remember to be patient as it can take some time to undo any damage you have done to your intestines.