How to heal leaky gut? Do you have any idea? Read on and learn how you can do it the best way.

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Do You Have Leaky Gut?

“Leaky gut” is a buzz word thrown around in health circles that many people believe “must” be the cause of their health problems.

Do you have it…Or something else? And what do you do about it?!

In this article we will discuss:

Leaky Gut 101: What it Is
Gut Health Basics
Good Gut Bacteria vs. Bad Gut Bacteria: What’s the Difference?
12 Essentials to Heal Leaky Gut (& Other Gut Problems)

Feel free to jump to each section or read this article in full.

LEAKY GUT 101

What is Leaky Gut? How to heal leaky gut?

A leaky gut (“increased intestinal permeability”) happens when the lining of your intestine (that is supposed to keep foods and particles in the digestive tract separate from the rest of the body), becomes compromised or…”leaky.”

This allows large particles to slip through the gut membrane and enter into the bloodstream…

May day! May day!

Your body perceives these “foreign” particles as invaders, triggering an immune response which can then set the tone for a host of health issues such as food allergies, autoimmune conditions and more.

Leaky Gut Symptoms

“Leaky gut” has been associated with a variety of health ills including:

ADHD
Allergies & asthma
Anxiety & depression
Arthritis & joint pain
Autoimmune disease
Bloating
Blood sugar imbalances
Brain fog
Brittle hair and nails
Constipation
Gas
Headaches
IBS
Fatigue
Nutrient deficiencies

However, contrary to popular belief, NOT everyone with these symptoms has a “leaky gut”.

How to heal leaky gut?

Leaky Gut isn’t the ONLY Type of “Gut Problem”

Approximately 3 in 4 people have “gut-related health problems” (from allergies to autoimmune disease, thyroid disorders, IBS and acne)…however, it does not necessarily mean they have leaky gut.

Other common “gut problems”—aside from leaky gut—include:

Functional Gut Pathologies

Motility disorders (slowed or fast transit time)
Blockage or obstruction
Bowel incontinence
Megacolon (enlarged colon)
Stomach ulcers
Spasms (esophagus, sphincter of Oddi valve)
Altered gut signaling
Gallbladder attacks or removal
Fatty liver or non-alcoholic fatty liver

Systemic Gut Pathologies

Small intestinal bacterial overgrowth (SIBO)
Unaddressed food intolerances
Deficiencies of essential digestive aids (enzymes, bile, stomach acid, saliva)
Nutrient deficiencies (i.e., B-12, zinc, vitamin D)
Parasites
Fungal or yeast overgrowth
Metabolic endotoxemia (leaky gut)
Bacterial infection
Bacterial dysbiosis

The bottom line: Leaky gut is NOT the only type of “gut problem”.

GUT HEALTH BASCIS

All disease and wellness begin in the gut!

The Digestive System is More Than the Stomach

Contrary to popular belief, the gut is more than the stomach. It includes every part of the body involved in digestion. Collectively, these body parts make up the microbiome:

mouth
esophagus
stomach
small and large intestines
anus
gallbladder
liver
kidneys
nervous system
immune system
skin
endocrine system
trillions of gut bacteria

In fact, every part of the body impacts – and is impacted by – digestion to some degree. The health imbalances we experience throughout our lives reflect what is going on in inside our gut.

What Does “Healthy Gut Function” Mean in the First Place?

To understand the effects that food, chemicals and our environment have on our digestive system, it is helpful to know the main features of the system and what healthy gut function is.

The gastrointestinal tract is like a long tube running from the mouth to the anus.

The gut’s main purpose is to break down the foods we eat so that our bodies can absorb nutrients from the food. These nutrients are used for energy, growth and repair.

Ideally, when we eat, food passes from the esophagus into the stomach where gastric juices break it down into a porridge-like consistency. Our partially digested food moves through the small intestine where it is broken down further so the nutrients can be absorbed into the blood stream. Simultaneously, the pancreas, liver and gallbladder work together to further help digest, absorb and process food. Waste products from digestion are pushed into the colon where liquid is absorbed and the remaining waste forms solid stools. These collect in the end part of the colon and rectum until they are passed out of the body in a bowel movement.

The digestive system is also responsible for:

Keeping all the body’s cells and organs nourished and working like they should
Housing gut bacteria, which are the primary communicators for every life process
Protecting the body from foreign invaders like toxins and stressors from our food and environment
Housing our trillions of gut bacteria that are the orchestrators of our health

Gut Bacteria 101

The gut microbiome houses trillions of microorganisms. These microorganisms are essential for overall gut health and include bacteria, viruses, fungi, phages and the occasional pathogen or parasite and all combined (accounting for about seven pounds of our body weight!).

Most of these organisms inhabit the colon; however, some exist outside the digestive tract in areas like the skin, mouth, urinary tract and cardiovascular system.

Fun Fact: there are 10,000 more times gut bacteria in the large intestine than in the small intestine.

Bacteria from our environment also enter our bodies from our hands, food, other people, pets and even the air we breathe. Just like cells that make up the body, the bacteria in the body are a vital component of human life and health. In fact, we have the same number of gut bacteria as we do cells in our body.⁷

Bacteria Make Life Go Round

Although the word bacteria may sound negative, much of the body’s bacteria is non-pathogenic and helps keep us healthy and balanced.

In fact, without bacteria, we are far more susceptible to toxins and pathogens in the environment. Good bacteria benefit every system in the body and are essential for a healthy gut.

Fun fact: Between 15,000 and 36,000 different species of bacteria are known to inhabit the human digestive tract. That includes good (healthy), bad (pathogenic) and in between (commensal) types.

GOOD BACTERIA VS. BAD BACTERIA: WHAT IS THE DIFFERENCE

3 Types of Gut Bacteria

There are three main types of gut bacteria. Each type has hundreds of variations. Below are some of the most well-known, prevalent species.

Beneficial or Normal/Expected Bacteria

These are the good guys, such as those found in probiotics, fermented foods, and the digestive tract.

Bifidobacterium
Lactobacillus
Bacillus
Ruminococcus
Escherichia
Akkermansia muciniphila

Pathogenic Bacteria

These are the bad, disease-causing bacteria, such as those that cause food poisoning, fungal overgrowth or viral infection.

Blastocystis hominis
ystis hominis
Campylobacter
difficile (toxin A, toxin B)
Enterohemorrhagic E. coli
Coli O157
Enteroinvasive E. coli/Shigella
Enterotoxigenic E. coli LT/ST
E coli (stx1/stx2)
pylori (may be commensal or pathogenic)
Peptococcus
Salmonella
Shiga-Shiva-Like toxin
Vibrio cholerae
Yersinia enterocolitica

Commensal or opportunistic

These are normal residents of the gut microbiome that are neither good nor bad, but they can become bad if overgrown or set off by other health imbalances.

Bacteroides species
Citrobacter (spp., freundii)
Clostridium
Enterobacter
Enterococcus faecalis & faecium
Eubacterium
Fusobacterium
Klebsiella (spp. & pneumoniae )
Morganella species
Peptostreptococcus
Prevotella
Proteus (spp., mirabilis)
Pseudomonas species
Staphylococcus species
Streptococcus species
avium subsp. paratuberculosis

Gut bacteria, in partnership with the various yeasts, fungi, archaea, protozoa and parasites living throughout the body, influence overall health and function.

The Ideal Gut

The aim for optimal health is to have:

a diverse number of bacteria
more good bacteria than bad bacteria
but not too many bacteria (because too much of a good thing, even good bacteria, is not good_

What Healthy Gut Bacteria Do for You

Eliminate toxins from tap water, pesticides in produce and beauty products
Break down and digest indigestible food components like fiber or unchewed food
Harvest energy and nutrients for muscles during a workout, control respiration, and balance hormones
Strengthen the immune system
Produce neurotransmitters in the brain and over 30 hormones while maintaining hormonal balance
Control the speed and efficiency of metabolism, which influences body composition, digestion and energy

What Unhealthy Gut Bacteria Do to You

On the flip-side, unhealthy gut bacteria wreak havoc on our health. Pathogens, or infections and overgrowth, weaken the immune system, stall healthy digestion, hinder nutrient absorption, and trigger inflammation and chronic disease. Some common signs of an unhealthy gut include the following:⁹

Digestive issues (bloating, constipation, IBS)
Skin problems
Diabetes and blood sugar imbalances
Headaches
Low immunity
Autoimmune disease
Allergies (seasonal and food)
High cholesterol and heart disease
Anxiety, depression and moodiness
Hormone or thyroid imbalances
Kidney, lung, gallbladder and other organ imbalances
A slow metabolism or catabolism
Unexplained cravings for sugar or other junk foods

Note: Not All “Bad Bacteria: Cause Illness
It is possible to be exposed to pathogenic bacteria like E. coli and not be negatively affected. Illness occurs when these bacteria are present in large numbers or when we lack enough good bacteria to maintain balance. When the number of good bacteria drops too low, even normally benign commensal bacteria can pose problems.

Where Do “Bad Gut Bacteria” Come From? [TEXT BOX RHEA]

Stress is the number one driver of gut imbalance and disease. Stress goes far beyond the frustration we feel when we get cut off in rush hour traffic, have looming work deadlines or spill coffee on a white blouse minutes before a meeting. Mental and physiological stressors can wreak havoc on a healthy, balanced gut as well as other aspects of health like hormones, thyroid function and blood sugar balance.

Consider a plate of scrambled eggs left on the counter for 24 hours. We know the eggs would spoil and smell bad. It’s the same with bacteria in the body. When out of their element, or in a stressful environment, they go bad, become pathogenic and the bad bacteria can overpower the good ones. Gut bacteria stress results from a variety of factors.

Common Gut Stressors

Common causes and influences of bad bacteria in the body stem from the outside and inside world¹¹. These may include:

Lifestyle and Health Stressors

Blue light screen exposure
Less than seven hours of sleep most nights
Sedentary lifestyle
Overtraining or lack of exercise variety (i.e., only cardio)
Exposure to chemicals and antiseptics in beauty, cleaning and hygiene products
Mold exposure
Heavy metal exposure (i.e., mercury in seafood)
Dental work with chemicals and metals
Plastic food storage containers
Lack of outdoor light, nature and fresh air
Lack of play, rest and fun
Non-steroidal anti-inflammatory drugs (NSAIDs)
Birth control and improper use of synthetic hormones
Selective serotonin reuptake inhibitors (SSRIs) and other long-term drug use
Antibiotics exposure
Circadian rhythm disruption (shift work, jet lag, inconsistent diet, oversleeping, all-nighters)
High caffeine or alcohol consumption
Smoking
C-section baby (without careful attention to re-inoculating the gut with probiotics)
Processed formula feeding as a baby
Excessively hygienic
Poor glycemic control (blood sugar dysregulation)
Inflammation (skin conditions, injury, unrelenting physical stressors)
Aggressive weight loss tactics

Perceived, Mental and Emotional Stressors

Pushing beyond your limits
Saying “yes” to everything
Social media comparison and endless scrolling
Fear of missing out (FOMO)
Disconnection from meaningful relationships
Not talking about stress
Not engaging in fun activities
Endlessly searching the internet for answers to health questions
Binging on negative news
Lack of purpose in life
Arguments
Pregnancy or post-partum
Illness or loss of a family member
Financial trouble
Public speaking
Work stress
Sense of loss of control
Divorce or separation
Change in work (job loss or new job)
Sexual difficulties
Unexpected changes

Dietary Stressors

Consuming:

Sugar
Excess caffeine
Unfiltered tap water
Processed foods
Food additives
Pesticides, GMOs and antiseptics
Poor quality supplements
Conventional dairy
Conventional meat (hormones, antibiotics)
Grains and gluten-free processed foods
Poor quality fats (industrial seed oils like canola)
Artificial sweeteners (including commercially produced stevia)

Not consuming enough:

Healthy fats
Quality protein
Water (at least half bodyweight in ounces)
Healthy carbs (prebiotic fibers: resistant starch, non-digestible polysaccharides)

Other:

Food poisoning
Frequent eating out
Not chewing food
Eating fast or on the go
Not listening to your gut
Undetected food intolerances
Binging, purging and erratic eating habits
Focus on calories, diet plans and food rules

When several of these stressors occur together and without relief, it creates the perfect storm for unhealthy gut bacteria, disrupted digestion and other poor health outcomes.

The Bottom Line: Stress creates the perfect storm for more bad bacteria than good bacteria.

12 ESSENTIALS TO HEAL LEAKY GUT & OTHER GUT PROBLEMS

So how do you heal a “leaky gut” and other gut problems?

Less stress of course!

“Stress less” tactics to support healthy gut bacteria, include:

Eating Dietary Fiber (prebiotics, particularly from veggies and some fresh fruits)
Short chain fatty acids (found in vegetables and some fatty acids, like grass-fed butter and ghee)
Quality probiotics
Digestive enzymes
Clean, filtered Water
Nutrient dense, varied diet (eating organic as often as possible and varying your proteins, veggies and fats)
Seasonal eating
Balancing your circadian rhythms (like using Blue Light Blockers at night and eating at normal times)
Breath work
Adequate sleep (7-9 hours each night with good sleep hygiene)
Moderate exercise (4-6 days per week, combination of strength, aerobic and mobility work)
Low toxin exposure (toxic free hygiene, cleaning and beauty supplies)

With time and consistency, these “little things” add up to “big” gains in your overall gut microbiome.

How do you know if you have “good gut health?!”

Some signs of good gut health include:

Good gut health means NO:

Brain fog
Sugar cravings
Energy dips
GERD, acid reflux or heartburn
Bloating, gas, cramps or abdominal pain after eating
Undigested food in stool
Signs of dysbiosis, yeast overgrowth or inflammatory gut markers

Good gut health means you WILL have:

Quality sleep
Clearer skin
Balanced blood sugar
A strong immune system
Healthy stress management
A feeling of overall wellness and balance
Up to three well-formed bowel movements daily
A feeling of complete elimination after bowel movement

To good gut health and beyond.

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How to Heal Leaky Gut? – 12 Best Ways to Do It