Leaky gut syndrome is known as increased intestinal permeability. Because of different irritants such as food, yeast overgrowth or infection, the villi of the walls of the intestinal lining get damaged. When the lining is damage, it allows undigested compounds and toxins to enter the bloodstream and attack the immune system, which can give us different symptoms such as gas and bloating, cramps, fatigue, headaches and rashes.

Here are 10 things you can do to help to heal a leaky gut.

1. Chew Food Completely

This is one of the best things to do to help our digestive tract. We start digesting food in the mouth so the more we chew our food, the less work the stomach and intestines have to do. And when there is less work to do, we are likely to avoid fermentation in the intestine.

2. Find and Eliminate Offending foods

The most common food allergens are gluten, dairy, soy, corn, eggs, and sugar. By eliminating offending foods, we reduce overall inflammation and help our intestines to heal.

3. Reduce/Eliminate Sugar

Apart from causing spikes in the blood sugar and having a negative effect on the gut flora, processed and sugary carbohydrate suppress the immune system and create inflammation in the body. They also promote population of the gut with worms and parasites. Try to reduce, or even eliminate sugar and processed foods from your diet, and focus on eating real, wholesome foods. Sweetener such as pure stevia, coconut sugar and raw honey can be used. Avoid artificial sweeteners.

4. Eat Fermented Foods

Fermented foods such as unpasteurized sauerkraut, kimchi, beet kvass and raw kefir can help to restore digestive function. Avoid pasteurized, sweetened products.

5. Bone Broth and Gelatin

Bone broth is one of the best food you can eat to heal a leaky gut. Not only it helps to heal the gut, but it also helps to build and keep healthy cartilage, detoxifies the body, and provides nutrients that are easy to assimilate.

Gelatin is another amazing product that helps to heal a leaky gut. It’s also good for collagen production. Make sure you get a good quality brand, such as Great Lakes Gelatin. I like to add a tablespoon of gelatin to my smoothies everyday.

6. Supplement your Diet

There are three types of supplements that are very helpful to restore digestive function. These are digestive enzymes, probiotics, and L-glutamine. Digestive enzymes help to break down the food we eat so it helps to increase digestion. Probiotics provide healthy bacteria and help to heal the digestive tract. Amino acid L-glutamine is excellent to repair damage on the gut lining.

7. Eat Healthy Fats

Fats are extremely important to heal the gut but you have to stick to fats that are found in real, wholesome foods. Stay away from all processed and fried foods. Good quality fats include avocado, coconut oil, nuts and seeds, grass-fed meat, wild fish, pastured-raised eggs, and raw fermented dairy products. Omega-3s, found in most fish and some algae, are extremely important to the gut’s health as they help to decrease inflammation.

8. Increase HCL

People with abnormal gut flora and digestive issues almost all have low stomach acid production. If the stomach is not acid enough, bad microbes may have a chance of colonizing in the intestines and the stomach itself. You can increase HCL production by starting your day with a glass of room temperature water with lemon, by having a light breakfast, and by having a healthy diet.

9. Reduce Stress

Stress decreases our ability to digest and absorb nutrients. Manage stress by changing your perception and by doing activities that help to relax you, and try to eat in a peaceful environment.

10. Get Good Sleep

While we sleep, our body detoxifies and repairs. We need good quality sleep to function properly. Most adults need 8hrs of sleep to function at their best.