Leaky gut syndrome, or intestinal permeability, occurs when the lining of your gut becomes damaged. This damage can occur from viruses, antibiotic use or inflammation.
If you suffer from this syndrome, you may be looking for ways to support your digestive health or supplements for leaky gut that can help get you back on track. This guide offers some insight into leaky gut syndrome, natural ways you can support it and an easy four-week plan that can help you support your gut health.
🌿Related: 10 Clever Natural Ways To Improve Digestion
What is leaky gut?
Your gut is your body’s powerhouse. It influences your digestion, immunity, hormones, and mental health. With more research emerging about the gut-brain connection and its role in preventing chronic diseases, it’s clear that a healthy gut is essential for your overall well-being.
For all of us balancing busy lives, a happy, healthy gut can mean more energy, a stronger immune system, and better mood regulation. By nurturing your gut, you’re setting the foundation for your health—one small step at a time.
Your gut lining acts as a barrier helping to keep harmful substances like toxins and undigested food out of your bloodstream. But when this barrier is compromised, the body can respond to the ‘foreign body’ leading to inflammation. This can trigger other health issues, like skin issues, fatigue or digestive upsets.
What causes leaky gut?
Several factors can damage your gut lining, including:
- Poor diet: high intake of processed foods, sugar, and alcohol.
- Stress: chronic stress can weaken your gut barrier.
- Medications: long-term use of pain relief medication, antibiotics, or antacids.
- Food sensitivities: e.g. gluten and dairy.
- Gut dysbiosis: An imbalance in gut bacteria from long-term antibiotic use, infections or a low-fibre diet.
Why some people think leaky gut isn't real
The concept of leaky gut has sparked debate in the medical world. While researchers agree that intestinal permeability exists, some critics argue there is insufficient evidence that links it to a wide range of health problems like autoimmune diseases, skin conditions, or mental health disorders.
However, growing research supports the connection between a leaky gut barrier and systemic inflammation. This research is now showing how it can trigger immune responses and create chronic conditions.
Regardless of this debate, working to improve gut health will only benefit your overall well-being and may also help alleviate digestive symptoms that many suffer from daily.
5 supplements for leaky gut
1. L-glutamine
L-glutamine is an amino acid, which is essential for helping to repair and strengthen the gut lining, this is why it can be a helpful supplement for leaky gut syndrome. Research shows it can help to reduce intestinal permeability and improve gut barrier function, by coating the gut lining and helping it to heal. The recommended dose usually sits at 5–10g per day.
2. Probiotics
Supplements for leaky gut, like probiotics, can play a key role in supporting digestive health. Probiotics help replenish beneficial gut bacteria, improving your microbiome’s health and helping to reduce inflammation. If you have been unwell (with the stomach flu, or on antibiotics) look for multi-strain probiotics that include Lactobacillus and Bifidobacterium species for best results.
3. Zinc carnosine
To help repair a damaged gut lining, you could consider targeted supplements for leaky gut like zinc carnosine. Zinc carnosine is a combination of zinc and L-carnosine which has been shown to help reduce gut inflammation and promote healing of the gut lining. It’s particularly useful for individuals with digestive discomfort as it works as a mucosal protector which is very important when the gut lining has been damaged.
4. Collagen peptides
Collagen is often recommended for gut health, this is because it is rich in amino acids like glycine and proline, which helps to support the repair of gut tissue. Some people prefer to make bone broths for their collagen intake as opposed to having collagen supplements – you can choose whatever is easiest for you.
5. Turmeric
Curcumin, the active compound in turmeric, is a potent anti-inflammatory. It helps to reduce gut inflammation, and it can help support the repair of the intestinal lining. Curcumin has also been shown to help the gut microbiome, making it an excellent supplement for those with leaky gut. To improve its absorption, pair curcumin with black pepper (piperine). We include three forms of turmeric and black pepper in our Anti-Flam which can help support digestion.
A 4-week easy plan for supporting your gut health
This 4-week plan is simple, affordable, and packed with gut-loving goodness. Focus on small, achievable steps each week to build long-term habits.
Week 1: Start with simple additions
Goals: Begin incorporating gut-friendly foods and beverages.
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Morning ritual: Start your day with a warm glass of water with lemon or a splash of one of our functional vinegars. This supports digestion and kickstarts your metabolism.
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Vegetables: Add at least one serving of leafy greens daily (spinach, kale, or silver beet). They're rich in fibre which supports your microbiome.
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Herbal tea: Swap out one coffee a day for a soothing tea like peppermint, chamomile, or fennel to calm digestion.
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Snack: Make a chia seed pudding with mylk/milk and a dash of honey for a fibre-rich, gut-friendly snack. (Recipe: Mix 2 tablespoons of chia seeds with ½ cup milk, refrigerate overnight, and top with berries.)
Week 2: Feed your microbiome
Goals: Introduce probiotic and prebiotic foods.
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Probiotics: Add a tablespoon of unsweetened Greek yogurt or kefir to your breakfast. If you’re dairy-free, opt for a coconut kefir - there are some great options in the supermarkets now.
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Prebiotics: Include prebiotic-rich foods like garlic, onions, or bananas in your meals. Prebiotics feed your good gut bacteria.
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Fermented foods: Try adding a tablespoon of sauerkraut or kimchi to one meal a day. Start small to avoid bloating.
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Herbal tonics: Our Anti-Flam Tonic is a great way to help support inflammation, you can have it as a hot or cold drink or have it straight.
Week 3: Support and soothe
Goals: Focus on repairing and calming the gut lining.
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Bone broth: Sip on a cup of homemade bone broth 3–4 times a week. It's rich in collagen and amino acids that help repair the gut lining. You can also bone broth powder that you can just add to hot water.
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Collagen powder: Add a scoop of collagen peptides to your morning smoothie or coffee.
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Gut-healing smoothie: Blend 1 cup milk, 1 tablespoon (soaked) chia seeds, 1 scoop collagen powder, ½ banana, and a handful of spinach.
Week 4: Build long-term habits
Goals: Combine everything into a consistent routine.
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Balanced meals: Aim for a colourful plate with protein (like eggs, chicken, or lentils), fibre-rich veggies (carrots, zucchini, or pumpkin), and healthy fats (avocado or olive oil).
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Mindful eating: Chew your food thoroughly and eat slowly to reduce stress on your digestive system.
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Hydration: Increase your water intake and add a pinch of sea salt or a squeeze of lemon to improve absorption.
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Fermented beverage: Try a small glass of kombucha occasionally to introduce more probiotics into your diet.
