Healing leaky gut involves a simplified 'remove and replace' framework: removing inflammatory triggers, rebuilding the gut lining, and feeding the microbiome.
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Get your free meal plan →Rebuilding the gut lining
Once the triggers are removed, the focus shifts to rebuilding the integrity of the gut lining. The tight junctions between intestinal cells — which become loose or damaged in leaky gut — require specific nutrients to repair: L-glutamine (the primary fuel for intestinal cells), zinc, and collagen. Bone broth is one of the most accessible sources of these nutrients. Aloe vera juice and slippery elm can also soothe and support the lining during the healing process.
Frequently asked questions
What foods help repair the gut lining?
Targeted herbs like marshmallow root and slippery elm provide mucilage that coats and soothes inflamed gastric membranes. Additionally, polyphenol-rich foods, ferments, and resistant starches help feed the microbiome and produce butyrate, a superfood for the colon.
What foods help heal leaky gut?
Removing the triggers — gluten, dairy, refined sugar, alcohol — is the first step. Rebuilding the gut lining requires collagen-rich foods (bone broth), zinc, and L-glutamine. Feeding the microbiome means adding fermented foods (sauerkraut, kimchi, kefir if tolerated), prebiotic fibers (garlic, onion, leeks), and a wide variety of colorful vegetables.
How long does it take to heal leaky gut?
The timeline varies by individual and by how consistently the protocol is followed. Most people notice meaningful improvement in digestive symptoms within four to six weeks of removing the primary triggers. Full restoration of the gut lining can take three to six months. Consistency is more important than perfection.
