How to Heal Leaky Gut Naturally: Foods, Herbs, + Gentle habits That help
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If you're here, chances are your gut has been trying to get your attention for a while. Maybe it’s through persistent bloating, unpredictable digestion, brain fog, chronic fatigue, or the sneaky sense that your body is reacting to everything you eat. You're not crazy. And you’re definitely not alone.
Leaky gut — technically known as increased intestinal permeability — is a condition that’s become more recognized in recent years; and yet, it’s still so misunderstood. Doctors may dismiss your symptoms. Google may send you in 12 different directions. And after trying elimination diets, probiotics, or expensive supplements with no real results, it’s easy to feel discouraged or overwhelmed.
This article is here to change that. I will walk you through what leaky gut is and how to start healing your gut naturally - using food, herbs, and nervous-system-friendly protocols that work gently with your body, not against it.
but first…
Not sure what’s actually going on with your gut?
Download my FREE Gut Health Symptom Assessment to identify imbalances like leaky gut, IBS, gastritis, or SIBO and take the proper next steps!
What is Leaky Gut, Really?
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Let’s break it down. Your gut lining is supposed to act like a tightly-woven mesh (called tight-junctions), allowing nutrients to pass through while keeping larger molecules (like pathogens, toxins, undigested food particles, and waste particles) out of your bloodstream.
But when the gut lining becomes inflamed or damaged, those tight junctions loosen. This is what’s referred to as “leaky gut” because things that shouldn’t be entering your bloodstream are leaking through the damaged intestines — and your immune system begins to react in response.
The result? Chronic low-grade inflammation, food sensitivities, mood imbalances, autoimmune flares, skin issues, brain fog, hormonal chaos. Plus the frustrating feeling that your body just isn’t recovering like it used to.
Signs You May Be Struggling with Leaky Gut:
If any of these sound familiar, know this: leaky gut is not a permanent state. The gut lining regenerates, and with the right support, your body has the innate ability to heal.
Ready to take charge of your own health?
Get my 3-Day Leaky Gut Starter Kit to jump start your healing journey!
Clear guidance on what to eat + what to avoid
Track symptoms + uncover patterns
Reflective journal prompts
Healing tips + tricks
1 - Step One: Remove the Offenders
You don’t need to go on a crash cleanse or juice fast. But you do need to clear out the foods that may be contributing to inflammation and damage.
Here’s what I recommend removing (at least temporarily):
Inflammatory Foods to Eliminate:
Gluten
Dairy (especially cow’s milk)
Refined sugar
Alcohol
Processed seed oils (canola, soy, corn, grapeseed, safflower, sunflower)
Food additives, gums, and artificial sweeteners
Nightshade vegetables (tomatoes, peppers, eggplant) if sensitive
Legumes, grains, and nuts (especially during the AIP phase)
You don’t have to cut these out forever, but removing these common gut irritants for at least 3–6 weeks gives your gut a chance to rest and reset.
2 - Step Two: Add in the Nourishment
Once the irritants are out, we need to bring in foods that repair, rebuild, and regulate.
Gut-Healing Foods to Focus On:
Cooked vegetables (especially root veggies, leafy greens, squash, carrots, and zucchini)
High-quality protein (pasture-raised chicken, wild salmon, turkey, grass-fed beef if tolerated)
Healthy fats (avocado, olive oil, coconut oil, ghee if tolerated)
Bone broth (rich in collagen, glycine, glutamine)
Fermented foods (sauerkraut, coconut yogurt, kefir — go slow here!)
Fresh herbs (ginger, turmeric, basil, rosemary)
Sea salt + minerals (for electrolyte support and digestive enzyme function)
Looking for recipes?
My 14-Day Gut Reset Recipe Book includes 50+ healing recipes, all designed to calm inflammation and support gut healing
3 - Step Three: Herbs That Support Gut Repair
Herbs are powerful tools for gut healing, but they don’t need to be scary! These are some of my favorite herbal supports for leaky gut:
Gut-Healing Herbs to Consider:
Slippery Elm & Marshmallow Root – Mucilaginous herbs that coat and soothe the gut lining
Licorice Root (DGL) – Anti-inflammatory and supportive for gut integrity
Chamomile – Calms inflammation and the nervous system (drink before bed)
Ginger – Supports digestion and has antimicrobial properties
Turmeric – Powerful anti-inflammatory (pair with fat and black pepper for absorption)
Aloe Vera (inner leaf) – Soothes irritation and supports mucosal healing
You can easily use these as teas or powders for beginners, or you can also try tinctures or capsules (always with the guidance of a healthcare professional). Start with one or two herbs, go slowly, and keep track of how your body responds. I’ve listed some of my favorite supplements here in my shop!
Grab your FREE Gut + Nervous System Herb Cheat Sheet with 24 powerful herbs you can start using to soothe your gut and regulate your nervous system
4 - Step Four: Regulate the Nervous System
This is the step most people skip. No amount of bone broth or supplements will work if your nervous system is stuck in a chronic stress response.
That’s because when you're in fight-or-flight, digestion slows. Inflammation rises and motility virtually ceases. That’s why paying attention to the gut-brain axis and learning how to regulate your nervous system is crucial for optimal digestion.
Try Adding One of These Daily:
5 minutes of deep breathing
A morning walk outside
Gentle yoga or stretching
Meditation apps like Insight Timer or Calm
Listening to soft music during the day
the gut-brain what?
I’ve written a full post on how the gut-brain connection works and why your digestion might be impacted by your nervous system.
What About Supplements?
Let’s be clear - nutrition is key when healing any kind of gut issue. Supplements, however, are a great addition when you’re on a restricted diet and can’t get certain foods in. Talk to your practitioner before starting a full regimen, and always introduce one at a time to assess tolerance and sensitivities.
Common Gut-Healing Supplements:
L-Glutamine – Repairs gut lining and supports immune cells
Probiotics – Rebuild the gut flora (start low and slow)
Digestive Enzymes – Help break down food and reduce bloating
Collagen peptides or bone broth protein – Provide building blocks for tissue repair
Zinc carnosine – Supports mucosal integrity and immune health
These and more are featured in my article that highlights the most widely-loved products of 2025 that have helped people heal their nervous system naturally
Bonus Tip: Hydration is Underrated!!
Water helps flush out toxins, keeps bowel movements regular, and supports every cell in the body. Aim for filtered water, and add minerals or sea salt to increase alkalinity and help absorption — especially if you’re eating a cleaner diet.
Try lemon water in the morning, sipping bone broth throughout the day, or adding cucumber or mint to your water for a refreshing twist.
How Long Does It Take to Heal?
There is no one-size-fits-all when it comes to healing - every gut is different. Some people feel better in a week. For others, it may take 6–12 weeks or longer to feel a shift. Be patient. This is not a diet - it’s a lifestyle change, as well as a change in relationship with your body that you’re repairing over time.
Look for small signs of progress like:
Less bloating after meals
More energy in the morning
Clearer skin
Better mood stability
Fewer food reactions
And most importantly…celebrate them! Every step toward healing is positive progress, and it all eventually adds up to a happier, healthier you.
Final Thoughts
Your gut wants to heal. You just have to give it the right conditions and the right nutrition.
If this article resonated with you, you’re not alone. Learning what to eat (and what to avoid), what supplements to try, and how to calm your nervous system is a huge step forward, but putting it all together can still feel overwhelming…
Ready to Go Deeper?
If you're ready to take the next step, I invite you to download my 14-Day Leaky Gut Protocol, packed with nourishing recipes, calming rituals, and practical tools that make healing not only possible, but enjoyable
Inside, you’ll find:
A complete 2-week meal plan with nourishing, gut-friendly recipes (including 56 total recipes to choose from!)
A printable grocery list to take the stress out of shopping
Daily reflection prompts and calming rituals to support your nervous system
Clear guidance on what to eat, what to avoid, and how to listen to your body
All gluten-free, refined sugar-free, and inflammation conscious
want a lighter version?
If the 14-Day Leaky Gut Protocol feels like too big of a step right now, don’t worry — healing doesn’t have to be all or nothing.
Start with my FREE 3-Day Leaky Gut Protocol! A gentle, approachable version of the full plan. It includes:
a simplified grocery list
3 days of clean, nourishing recipes
supportive gut-friendly tips to help you dip your toes into healing
WHAT ARE YOU WAITING FOR?!
You don’t have to figure this out on your own. This is the starting point I wish I had when I was trying to figure out what was going on, and how to heal. Let me help you take your next step towards feeling grounded, energized, and connected to your body again.
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*I am not a medical professional, nor do I claim to be. The information provided is not intended to be a substitute for medical treatment, but for educational purposes only. Please consult your medical care provider before using herbal medicine, particularly if you have a known medical condition or if you are pregnant or nursing.
