The 5 Best Supplements for Leaky Gut (2024)

It’s hard to believe, but a few years ago, very few people were familiar with the term “leaky gut”.

Now, everyone’s talking about it, and I even wrote a whole book on the subject. (1) One of the main reasons that people are talking about it so much is that leaky gut has affected (or will affect) the vast majority of the population – thanks to many modern conveniences that we enjoy daily.

We oversanitize. (2) We use antibacterial cleaners to wash away harmful bacteria that could make us sick, but they also wipe away beneficial bacteria that could boost our immune systems. We rely on pre-packaged, highly processed foods, which are full of genetically modified foods, chemicals, and other toxins. They feed bad bacteria and kill off the good bacteria, which naturally occurs in our guts. We pump our bodies full of antibiotics and other drugs at the first sign of a stuffy nose. Meanwhile, our go-go-go society has us checking email 24/7, bouncing from one meeting to the next, and feeling more stressed than ever. And all of these factors contribute to the development of leaky gut.

Do you struggle with bloating, gas, constipation, or other digestive issues? We’ve created a FREE guide to healing your gut naturally.
Click here to get your FREE copy of our Digestion Guide![tweet_quote]Sanitizers, processed foods and stressare to blame forleaky gut syndrome.[/tweet_quote]

While the root causes of leaky gut are basically the same in everyone, the results can vary considerably, including psoriasis and irritable bowel syndrome. The good news is that you can start healing your gut, no matter what your symptoms are. In addition to a clean, healing diet, supplements are a great place to start. (3)

Here are the five best supplements for healing leaky gut:

Soil-based Probiotics

The 5 Best Supplements for Leaky Gut (1)

Probiotics are absolutely essential when it comes to healing leaky gut. They can help restore the balance of bacteria in the gut by replenishing the good guys and crowding out the bad ones. (Experts estimate that a healthy ratio is 85% good/neutral bacteria to 15% bad bacteria.) But not all probiotics are created equal.

Our ancestors didn’t have to take probiotic supplements because they spent the majority of their lives outdoors, and they planted and harvested their own foods. (4) So they regularly came in contact with all the beneficial bacteria that occurs naturally in the soil.[tweet_quote]You don’t have to eat dirt to fix your leaky gut. Try a soil-based probiotic pill![/tweet_quote]

Today, we have soil-based probiotics (SBOs) that are designed to mimic these bacteria. Because SBOs are formulated to mimic bacteria that thrive in harsh, natural, outdoor environments, they can also withstand the harsh conditions of the human digestive tract. In other words, they’ll actually arrive at their intended destination – where they can start taking root and flourishing. That can’t be said about many commercial probiotics, which are actually destroyed in the body before they ever reach the gut.

Digestive Enzymes

The 5 Best Supplements for Leaky Gut (2)Food is the very thing that’s supposed to give you energy and strength, but when you suffer from leaky gut, food can become your worst enemy. In many cases, the digestive system has been compromised, so most foods are not properly broken down. The increased permeability of the gut then allows these undigested food particles to leak through the gut and into the bloodstream – where they wreak all kinds of havoc and cause allergies, skin rashes, and other issues.

One way to combat leaky gut is through the use of digestive enzymes. (5) There are many full-spectrum enzymes on the market, which work to break down proteins, starches, fats, and dairy. They ensure that there will be fewer food toxins passing through the gut and causing further damage.

L-Glutamine

The 5 Best Supplements for Leaky Gut (3)

L-glutamine is an amino acid supplement that is critical for healing leaky gut. (6) By definition, a leaky gut is damaged. It has increased permeability (i.e., tiny holes) that allow toxins, undigested food proteins, and others foreign particles to pass into the bloodstream. L-glutamine coats the intestinal lining and starts repairing that damage. It also helps thicken cell walls and prevents future infections.

DGL Licorice Root

The 5 Best Supplements for Leaky Gut (4)

Deglycyrrhizinated licorice (DGL) is an adaptogenic herb that’s one of my favorite supplements for correcting leaky gut. (7) It helps maintain the mucosal lining of the stomach, while also improving acid function (a key way to properly break down food).

Licorice is also beneficial in the treatment of adrenal fatigue, which can be a side effect of stress-related leaky gut. In addition to taxing the adrenal glands, cortisol (the hormone that’s elevated when we feel stressed out) inhibits the growth of beneficial bacteria in the gut, while also allowing the bad bugs to proliferate. Licorice can help keep cortisol levels under control, which will put a stop to the domino effects that trigger leaky gut.[tweet_quote]Licorice can heal your gut while also fixing adrenal fatigue.[/tweet_quote]

There are multiple formulations of licorice root on the market, but generally speaking, the the removal of glycyrrhizin makes it safer for a large portion of the population. When taken in excess, glycyrrhizin can cause certain side effects, including increased blood pressure, reduced potassium levels, and edemas. This overdose can be particularly problematic for pregnant women, as well as those with blood pressure and liver and kidney issues.

Collagen

The 5 Best Supplements for Leaky Gut (5)Bone broth has been the health food du jour of late, and for good reason. Among other health benefits, it contains the amino acids proline and glycine, which are instrumental in repairing a damaged intestinal lining. It can also help boost gastric juices (and again, restoring healthy digestion is key) – as well as a healthy mucosal lining.

But for those short on time, you don’t have to constantly simmer gallons of bone broth to get those benefits. The key component of bone broth that is behind those miraculous benefits is actually the collagen, which is readily available in powder form. (If you’re looking for a beef-free alternative, I recently launched my line of bone broth protein, which is derived entirely from chicken.)

The 5 Best Supplements for Leaky Gut (6)(Read This Next: The Top 10Natural Detox Foods)

The 5 Best Supplements for Leaky Gut (2024)

FAQs

What is the best supplement to heal a leaky gut? ›

Some supplements and treatments that may be beneficial in the treatment of leaky gut syndrome may include:
  • zinc.
  • L-glutamine.
  • collagen peptides.
  • probiotics.
  • fiber.
  • DGL.
  • curcumin.
  • berberine.
Feb 26, 2019

What is the #1 substance to help heal the gut? ›

Take a prebiotic or probiotic

While research is ongoing, adding a prebiotic or probiotic supplement to your diet may help improve your gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria.

What is the number one supplement for gut health? ›

Glutamine. Glutamine is a non-essential amino acid that may have beneficial effects on the gut. A 2021 research review in Food Science and Human Wellness suggests glutamine might support the gut microbiome, modulate inflammatory responses and promote the integrity of the gut mucosal wall.

What is the fastest way to heal a leaky gut? ›

avoiding foods that commonly cause symptoms, such as sugar, gluten, and dairy. adding probiotics to repopulate healthy gut bacteria. eating fermented foods, such as pickles, yogurt, and sauerkraut, which can help heal the gut. considering supplements, such as L-glutamine, which may heal the intestinal lining.

What is the best drink for leaky gut? ›

Beverages: bone broth, teas, coconut milk, nut milk, water, and kombucha. Nuts: raw nuts, including peanuts, almonds, and nut-based products, such as nut milks.

What are the worst things for leaky gut? ›

If you have leaky gut syndrome, you should avoid these foods: refined carbohydrates, glutinous grains, white sugar, dairy products, vegetable oils, artificial sweeteners, alcohol, and caffeine.

What are the 4 R's of gut healing? ›

(“4 R” approach originated by the field of naturopathy)

This approach to restoring a healthy gut-immune barrier includes four steps: 1) removing mucosal irritants, 2) replacing agents for digestive support, 3) reinoculating with friendly bacteria and the foods they need to grow, and 4) repairing the mucosal lining.

What actually heals your gut? ›

Eating more fiber can improve the health and variety of different types of good bacteria in our gut. Higher-fiber foods like fruits, vegetables, legumes and whole grains also contain prebiotics, which are a type of fiber which helps nourish gut bacteria. Constipation can get better from eating higher fiber foods.

What is the best gut repair product? ›

Summary of recommendations
  • Best overall: Terra Origin Healthy Gut.
  • Best for restricted diets: KaraMD Vital Restore.
  • Best budget pick: Revive Glutamine.
  • Best with probiotics: Gundry MD Bio Complete 3.
  • Most potent: Revive Glutamine.
  • Best powder: Terra Origin Healthy Gut.
  • Best capsule: KaraMD Vital Restore.
Dec 27, 2023

What is the number one fruit for gut health? ›

Apples: The Digestive Powerhouse

The benefits of pectin, a form of soluble fiber, are numerous, from reducing the risk of bloating to facilitating smoother bowel movements. Additionally, apples balance the gut microbiome, ensuring beneficial bacteria thrive and bolstering overall gut health.

What the top three supplements I recommend for digestive health? ›

Our Top Picks for GI-Specific Conditions
  • Best for Constipation: Solgar Magnesium Citrate.
  • Best for Diarrhea: FiberCon Fiber Therapy For Regularity.
  • Best for Constipation & Diarrhea: Citrucel Methylcellulose Fiber Therapy Caplets for Irregularity.
  • Best for IBS: IBgard Daily Gut-Health Gard.
Jun 3, 2024

What is the single best food for gut health? ›

Probiotic Foods Like Kimchi, Kombucha and Kefir
  • Fermented soy foods, such as tempeh, miso and natto.
  • Kefir (fermented milk)
  • Kimchi (fermented vegetables)
  • Kombucha (a fermented tea drink)
  • Sauerkraut (fermented cabbage)
  • Yogurt, both dairy and non-dairy.
Jan 9, 2024

What is the best supplement for a leaky gut? ›

Supplements that may help treat a leaky gut include: L-glutamine: L-glutamine is an amino acid that may help repair damaged gut lining. 10. Curcumin: A compound found in turmeric, curcumin has antioxidant and anti-inflammatory properties, which may reduce inflammation and strengthen the intestinal lining.

Are eggs bad for a leaky gut? ›

The leaky gut diet centers around whole, unprocessed foods with a focus on foods with nutrients that promote gut health. These include: Fruits and veggies. Eggs.

What is the best natural medicine for leaky gut? ›

Taking a probiotic supplement along with eating fermented foods like sauerkraut, yogurt, kimchi, and kefir can help with gut lining repair. When choosing a probiotic supplement to help heal your leaky gut, you want to choose one that has several different strains of probiotics.

What vitamin deficiency causes leaky gut? ›

Leaky Gut Syndrome is caused due to the following factors: Nutritional deficiencies and poor diet: Leaky gut syndrome is caused due to long-term zinc, vitamin A, and vitamin D deficiencies. Also, increased intake of sugar, especially fructose, genetically modified foods (GMO), dairy products, grains, to name a few.

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