The intestinal lining is a vital part of our gastrointestinal tract and plays an essential role in digestion. It acts as a selective barrier, absorbing nutrients into the bloodstream and helping prevent harmful substances from passing through.

Factors like an unhealthy diet, stress, medications, and gastrointestinal disorders can compromise this barrier, causing toxins and other undesired molecules to “leak.” Increased intestinal permeability or a leaky gut is associated with various symptoms and inflammatory conditions.

This article explains how to improve gut health to help heal a leaky gut and reduce the risk of more severe health complications.

What Is the Fastest Way to Heal a Leaky Gut?

Leaky gut is not a recognized medical condition. It is an informal term for symptoms that are associated with other digestive disorders, such as IBS, celiac disease, food intolerance, and more. The severity of leaky gut syndrome and how fast it heals depends on the underlying cause and how long it has been left untreated. Your healthcare provider may recommend specific therapy for the underlying condition, and it typically repairs the intestinal lining.

The general recommendation for leaky gut is to reduce inflammation and improve the gut microbiome through healthier nutrition and other lifestyle habits.

Improved Gut Microbiota

The gastrointestinal tract is filled with trillions of microorganisms that play a crucial role in regulating our bodily functions. A disbalance in the composition of gut microbiota, or gut dysbiosis, can trigger inflammation and disrupt the intestinal barrier function, leading to leaky gut.

There are several ways to promote a healthy microbiome and prevent or improve digestive problems. They include diet modification, taking gut-supporting supplements, careful use of medications, avoiding chemical toxins, reducing stress, and more.

Note: Learn more about the correlation between stress and inflammation.

Balanced Nutrition

Nutrition directly influences the composition of gut microbiota and intestinal permeability. A balanced diet is a common initial step in most treatments for digestive concerns. Doctors create individualized nutrition plans for patients with increased intestinal permeability depending on what caused it. Patients with celiac disease must strictly follow a gluten-free diet. Patients with IBS and food intolerances typically eliminate foods that trigger symptoms or follow a low FODMAP diet.

Anti-inflammatory diets for leaky gut are typically based on avoiding refined carbohydrates and saturated and trans fats and incorporating more foods with dietary fiber, probiotics, prebiotics, polyphenols, antioxidants, amino acids, and minerals.

In short, eliminating foods that trigger inflammation and increasing the intake of products that promote gut health may help rebuild the gut lining and decrease intestinal permeability.

Foods that improve gut flora and promote intestinal regeneration include the following:

• Fruits – Raspberries, blueberries, strawberries, grapes, oranges, apples, papaya, etc.
• Vegetables - Sweet potatoes, carrots, cantaloupe, red peppers, tomatoes, zucchini, beans, etc.
• Leafy greens – Broccoli, collard greens, spinach, Swiss chard, lettuce, etc.
• Fermented foods – Yogurt, kimchi, kefir, sauerkraut, pickles, miso, and tempeh.
• Nuts and seeds – Walnuts, almonds, peanuts, chia seeds, flax seeds, sunflower seeds, and more.
• Herbs and spices – Cinnamon, ginger, basil, cumin, oregano, parsley, sage, and many more.
• Meat and eggs – Lean chicken, fatty fish (tuna, mackerel, salmon), shellfish, pasture-raised lamb, beef, and pork.
• Healthy fats – Extra virgin olive oil, avocado, avocado oil, coconut oil, flaxseed oil, etc.

Note: Learn more about the natural remedies and treatments that help reduce inflammation.

Dietary Fiber

Dietary fiber is a group of compounds in plant foods that our digestive tract cannot fully digest. It is fermented by beneficial bacteria such as Bifidobacterium and Lactobacillus, which produce short-chain fatty acids, inhibiting the growth of pathogens. Fiber also has anti-inflammatory properties that help protect and strengthen the intestinal lining. A diet lacking in fiber and short-chain fatty acids can increase gut permeability and allow harmful microorganisms, such as Enterococcus, Staphylococcus, and Candida, to enter the bloodstream, including.

Foods rich in fiber include most fruits and vegetables, especially the following:

• Fruits - Berries, apples, bananas, oranges
• Vegetables - Broccoli, Brussels sprouts, kale, spinach, sweet potatoes, onions, garlic, artichokes, cabbage
• Legumes - Beans, peas, soybeans, lentils, chickpeas
• Whole grains - Wheat, rye, barley
• Nuts and seeds - Walnuts, almonds, sesame seeds

Glutamine

Glutamine is an amino acid produced by our bodies and found in food. It is considered crucial for gut health and the integrity of intestinal cells. Research shows it improves anti-inflammatory cytokine levels and decreases the production of pro-inflammatory mediators in the gut, enhancing the immune response.

Patients with severe gastrointestinal disorders may benefit from a combination of glutamine and probiotics. Glutamine supports intestinal barrier repair, while probiotics enhance microbiome diversity, promote the growth of beneficial bacteria like Lactobacillus, and help inhibit pathogenic microorganisms.

Good sources of glutamine include:

• Beef
• Pork
• Poultry
• Eggs
• Milk
• Yogurt
• Cheese
• Tofu
• Corn
• Rice
• Oats

Note: Learn more about amino acid IV therapy and how glutamine and other amino acids can improve digestive, mental, and other bodily functions.

Polyphenols

Polyphenols are compounds present in plants that provide many health benefits, including improved nutrient absorption and digestion. They exert antioxidant effects against harmful microorganisms, reduce inflammation, and protect the GI tract from gut dysbiosis and intestinal permeability. Research has identified the following polyphenols as helpful in reducing leaky gut syndrome:

• Quercetin
• Epigallocatechin gallate
• Catechin
• Epicatechin
• Resveratrol
• Berberine
• Curcumin

Polyphenols are found in berries, apples, green, white, and black tea, coffee, leafy greens, onions, peanuts, dark chocolate, turmeric, and more.

Probiotics and Prebiotics

Probiotics are beneficial microorganisms found in foods and supplements that help maintain the homeostasis of our gut microbiota. They are a standard aid in the treatment of leaky gut syndrome. Probiotics help regulate the production of short-chain fatty acids, improve enzyme activity, and strengthen the intestinal barrier.

Some of the most studied probiotics for gut health include Lactobacillus plantarum, L. rhamnosus, and L. acidophilus. They can be taken as dietary supplements or consumed via foods like yogurt, kefir, sauerkraut, pickles, kimchi, fermented soy products, and certain cheeses.

Prebiotics are foods that feed beneficial bacteria in our digestive tract. They are found in fiber-rich plants, including various fruits, vegetables, mushrooms, nuts, and seeds. Prebiotics modulate the inflammatory response and promote healthy microbiota. 

Dietary Supplements

All the compounds found in foods that can alleviate a leaky gut and improve gastrointestinal disorders can also be taken in the form of dietary supplements. Supplements contain much higher concentrations of beneficial nutrients, accelerating their positive effects.

Apart from probiotics, prebiotics, and glutamine, gut-supporting supplements often contain vitamins A and D. Their effects on gut microbiota are indirect, but they are necessary for the intestinal barrier integrity.

Our medical professionals at Vibrant recommend the following products to improve leaky gut:

Gut Support

Gut Support is formulated with L-glutamine, zinc, aloe vera leaf, chamomile extract, quercetin, and other ingredients that provide comprehensive support for gut health. They help strengthen and protect the intestinal mucosal lining and reduce intestinal permeability.

Vibrant Digest

Vibrant Digest contains digestive enzymes like peptidase (DPPIV), amylases, pepsin, proteases, and lactase, which support the healthy digestion of macronutrients and may help with symptoms associated with leaky gut syndrome.

Vibrant Biome

Vibrant Biome contains a proprietary blend of eight potent probiotic strains, which help support healthy gut microflora and strengthen the immune system.

DISCLAIMER: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Medical Herbs

Medical plants have been used for thousands of years for health concerns, including gut-related problems. Anectodal evidence shows they aid digestion, regulate bowel movement, and reduce uncomfortable symptoms like bloating and gas. Recent research also suggests they may help with leaky gut-related disorders.

Scientists have identified the following medical herbs as potential remedies for a leaky gut:

• Camellia sinensis (Tea plant) – Improves the intestinal barrier.
• Hibiscus sabdariffa L. (Roselle plant) – Suppresses inflammatory cytokines.
• Glycyrrhiza glabra (Liquorice plant) – Promotes intestinal epithelium integrity.
• Althaea officinalis (Marshmallow plant) – Decreases inflammatory cytokines.
• Zingiber officinale (Ginger) – Has direct antimicrobial properties.
• Mentha piperita (Peppermint) – Alleviates IBS and other abdominal symptoms.
• Plantago lanceolate L. (Ribwort plantain plant) – Contains anti-inflammatory and antioxidant compounds.

Improved Lifestyle Habits

There are other lifestyle factors, apart from diet, that cause inflammation and, in time, wear down the intestinal lining. They include stress, alcohol and nicotine use, medication overuse, lack of sleep, environmental toxins, and more.

The following habits may help avoid inflammation and reduce harmful bacteria, preventing leaky gut and other gastrointestinal problems.

• Limit or eliminate alcohol.
• Stop smoking.
• Limit or eliminate sugar and high-processed foods.
• Take a 20-minute walk after large meals.
• Engage in stress-relieving activities.
• Get seven to nine hours of uninterrupted sleep.
• Take antibiotics and other medications only as prescribed by your healthcare provider.
• Take measures to protect yourself from chemical toxins (e.g., use gloves when washing dishes, always wash fruit and vegetables before use, etc.).

Signs Leaky Gut Is Healing

When intestinal permeability improves, symptoms associated with leaky gut gradually decrease. Signs of healing may include:

• Reduced bloating and gas.
• Reduced abdominal cramping, burning, and pain.
• Improved bowel movement and stool consistency.
• Increased energy levels.
• Improved food tolerance and fewer reactions to previously irritating foods.

How Long Does It Take for Leaky Gut to Heal?

The healing of leaky gut takes time and depends on the patient’s resolve to follow the prescribed diet and lifestyle modifications. The process is gradual and may take anywhere from a few weeks to several months, depending on the underlying cause.

Conclusion

Leaky gut syndrome refers to gastrointestinal problems associated with increased intestinal permeability, or a dysfunctional intestinal barrier that “leaks” harmful molecules into the bloodstream. Doctors typically recommend a specific diet, gut-supporting supplements, probiotics, and various lifestyle modifications. Patients who follow the prescribed treatment experience a gradual improvement in symptoms.