4 Steps To Heal Leaky Gut


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Now that you’ve learned about leaky gut from its syndrome to its cause and you’ve got a better idea of what to do and what not to do, we’d like to sum up the solution with 4 steps to keep you on track. In addition, we even created an actionable 5-day leaky gut diet plan using gut healing foods to make your gut healing process easy to start.

Step #1: Remove inflammatory foods and eliminate toxins that damage the gut

Avoid refined sugar, grains, processed foods, dairy, gluten and GMO foods. Other toxic exposures to eliminate include pesticides, NSAIDS, and antibiotics. We recommend that you consult with your physician if he or she has prescribed these for you.

Step #2: Reduce chronic stress

Even if you’ve been extra conscious about what you put in your mouth, you will not heal your gut if you are experiencing chronic stress. Often times, when we talk about stress, it’s emotional. It could come from a crappy job or an unpleasant relationship.

We’ve recommended a few things to help reduce chronic stress like getting more sleep, taking walks under the sun, practicing yoga, and meditating. What’s going to help more is to take a step back and reflect how everything is working out in your life. Pay attention and identify what constantly makes you stress out and decide if you need a change.

Step #3: Heal leaky gut with specific supplements

While we firmly believe that “food is medicine,” taking specific supplements in addition to a leaky gut diet may help accelerate the gut healing and take your health to the next level.

There are many supplements you can take. For any program that’s designed to heal a leaky gut, L-glutamine is crucial.

L-glutamine is an amino acid that occurs naturally in your body and is synthesized in your muscles. While it contributes to your overall health in countless ways, L-glutamine has been shown to play an especially crucial role in intestinal repair.

  • It keeps your gut lining strong.

L-glutamine nourishes your epithelial cells, which are located in both your small and large intestine. This helps strengthen your gut lining and prevent it from breaking down and becoming permeable.

  • It rebuilds and repairs your gut lining.

In cases where the leaky gut is already present, L-glutamine has been shown to help counteract intestinal damage by rebuilding and repairing the gut lining and protecting intestinal mucosa. The intestinal mucosa has been described as the body’s “second skin”, and plays a critical role in preventing pathogens from entering your gut barrier.

You can find L-glutamine supplements in both capsule and powdered form. Glutamine powder is an essential amino acid supplement that is anti-inflammatory and necessary for the growth and repair of your intestinal lining. It’s recommended to take 2-5 grams twice per day.

Additionally, probiotics, digestive enzymes, and plant-derived mineral supplements can also contribute to effective gut healing.

Since certain foods are a rich source of L-glutamine and certain foods contains a high level of probiotics, we believe that the best way to consume these important items is to incorporate them into your diet. Now, the question is, specifically what foods can help heal leaky gut?

Step #4: Start to Heal Leaky Gut with These Healing Foods

We’ve covered a few probiotic-rich foods before. On top of that, there are some foods that are rich in L-glutamine, amino acids, minerals which are essential to gut healing. We’ve done an in-depth study on leaky gut foods and identified what to eat and avoid in order to heal leaky gut and explained why in great detail in this study. In a nutshell, the best foods to eat are:

Bone Broth

made with 100% grass-fed organic beef bones, organic vegetables, and herbs

Steamed Vegetables

non-starchy vegetables for easy digest

Fermented Vegetables

sauerkraut, kimchi, gherkin pickles

Raw Cultured Dairy

yogurt, coconut milk kefir

Grass-fed Meats

beef, chicken, turkey and bison

Healthy fats

avocado, coconut oil, salmon, tuna, egg yolk

For animal products, we recommend that you choose organic, grass-fed, wild and pasture raised animal products whenever possible. Organic, free range animal products will contain fewer hormones and antibiotics than farmed animals. Farmed animals have been shown to contain higher levels of hormones and antibiotics, which act as toxins that may contribute to damaging the gut lining.

By gradually reducing the amount of inflammatory foods in your diet, managing stress, and eating gut supportive nutrients each and every day, your gut health will quickly improve so you can live a life feeling your absolute best.

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What we need is empowerment and self-care. We have to change our whole mindset about our health and embrace lifestyle medicine. Here at DrGeorgeJ Holistic Health and Healing, we offer support and empowerment to everyone and everyone who chooses to live fully alive and empowered to optimal body, mind, and spirit health through the Creator Model of Healthcare’s 5 Pillars of Wellness.

We are excited to be a part of a change in the healthcare.


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