How to Heal a Leaky Gut Naturally
At Magnolia Wellness, we care about you and your guts. We understand that so much of your well-being is rooted in gut health which is why we go to great lengths to help remedy gut issues from IBS to food intolerances. After all, the gut is the ultimate source of optimal health. One of the most common reasons that folks come see us is after they’ve been diagnosed with leaky gut syndrome. Oftentimes, our clients are looking for options and clarity on how to heal a leaky gut naturally. So without further ado, let’s dig in to understand this diagnosis further and how to find relief.
What is leaky gut syndrome?
Also known as increased intestinal permeability (IP), this condition has become much more common in recent years. Before we can talk about this condition, let’s understand what a healthy gut lining does and its functionality. In the human body, the belly contains more than 4,000 square feet of intestinal lining. When all is working as it should, the lining creates a tight barrier that controls what gets absorbed or filtered into the bloodstream.
If your gut lining is unhealthy, it might have literal holes or cracks in it which would allow for food that’s partially digested, along with bacteria, parasites or even toxins to infiltrate into the tissues beneath it. BIG yikes. When this happens, you’ll see inflammation and disruptions to the healthy gut flora which can create a cascading influx of digestion issues and possibly lead to gastrointestinal conditions. Additionally, when the cells in your intestines become damaged, they don’t produce enough digestive enzymes to absorb nutrients which impacts the immune system and creates hormonal imbalances.
Image found via https://www.thesustainabletrainingmethod.com/tstm-blog/2018/6/6/fat-gut-thin-gut-and-leaky-gut
What causes leaky gut?
While it’s true that we all have some level of leaky gut because the gut lining is not 100% sealed, there are a variety of reasons why some of us have leaky guts. Many believe that we are genetically predisposed and therefore more sensitive to digestive issues, while others claim that dietary choices, chronic stress, use of NSAIDS and antibiotics are the reasons why the gut barrier becomes impaired.
One of our favorite guides in the world of gut health is the triple board certified physician, Dr. Zach Bush. Trained and certified in Internal Medicine, Endocrinology and Metabolism, as well as in hospice and palliative care, Dr. Bush has published dozens of peer-reviewed articles within infectious disease, endocrinology, and cancer. Through his studies and practices, he has seen improvements in patients who experience leaky gut syndrome and other gastrointestinal diseases like Crohn’s Disease and IBS. Dr. Bush speaks extensively on the impacts of antibiotics, probiotics, farming, and GMO’s. He is known as a global authority and educator of the microbiome as it relates to health and food. In his methodology, Dr. Bush has found that most of our soils have been over farmed, and therefore lack the proper nutrients that allow our gut microbiomes to thrive on their own. We highly recommend diving into his website and becoming familiar with his theories.
Symptoms of leaky gut syndrome
Bloating
Cramps
Food sensitivities
Gas
Chronic fatigue
Food cravings for sugar or carbs
Chronic diarrhea
Constipation
Headaches
Brain fog
Fatigue
Poor immune system
Rosacea or skin rashes
Candida or fungal overgrowth
Supplements to heal leaky gut
Ion Microbiome
Remember that triple board certified doctor we referenced a minute ago? Dr. Zack Bush created a fantastic supplement to heal and diversify your gut microbiome naturally.
Optimal Digestion by Magnolia Wellness
When you have leaky gut syndrome, it’s important to take digestive enzymes so that you can break down foods easier and absorb nutrients more efficiently.
Glucosamine
N-Acetyl Glucosamine – N-Acetyl Glucosamine (NAG) can help heal the spaces in between the intestinal cells. Because inflammation loosens up the barrier, it's important to help heal and tighten up these spaces so that food particles don’t pass through. As a precaution, NAG is derived from shellfish so if you’re intolerant, it’s best to avoid this supplement.
Nutrition to help heal a leaky gut
To combat leaky gut syndrome, you’re going to want to focus on foods that promote a healthy gut microbiome and are naturally anti-inflammatory. A diet for leaky gut syndrome should begin with the following protocol:
Fermented foods like miso, kimchi, sauerkraut, and kefir
Lean meats
Bone broth
Gluten free grains
Wild seafood
Cooked vegetables (excluding nightshades like tomatoes, peppers, eggplant and potatoes)
Healthy fats like olive oil, avocado oil and coconut oil
Foods to avoid with leaky gut syndrome
Eggs
Dairy
Legumes (including hummus and peanuts)
Refined sugar
Processed food
Alcohol
Wheat based grains or products
Artificial sweeteners
Soy or canola oil
Lifestyle Tips to Heal Leaky Gut
Understanding the root cause of your intestinal permeability is the first step towards healing your leaky gut. We suggest making an appointment with a functional doctor or naturopath to run stool sample tests for more clarification in regards to what’s going on inside your body.
Avoid taking antibiotics if possible since they have a tendency to zap the healthy bacteria in your gut health.
Steer clear of non steroidal anti-inflammatory drugs (NSAIDS) which can actually increase intestinal permeability within 24 hours of ingestion, according to this study.
Much of healing your gut is linked to your brain, your mindset and your emotions. The brain to gut connection is incredibly strong which is why when you’re nervous or anxious, you might find that your bowels are ramped up until you’re in a calmer state. Aside from taking precautions through diet and supplementation, one of the most important ways to manage leaky gut syndrome is by mitigating your stress levels. Studies have shown that chronic stress can directly impact your gut bacteria so finding your inner chill to reduce stress levels is crucial. Whether that looks like having daily dance parties with your kiddos or taking a weekly yoga class, find what works best for you and commit.
If you have any questions on leaky gut syndrome or any other gut health issues, don’t hesitate to send us a note at hello@magnoliawellnessoc.com. We’re always here to help.