How to Use Supplements, Diet, and Lifestyle to Heal Your Gut

• Effects of Leaky Gut|
• Probiotics Are Key|
• Diets for Leaky Gut|
• 5 Leaky Gut Supplements|
• Can Prebiotics Help?|
• Lifestyle Hacks|
• Leaky Gut Can Heal |

Normally, the cells lining your small intestine have tight junctions between them, creating a strong, semi-permeable barrier. When these junctions become loose, it leads to leaky gut syndrome or increased “intestinal permeability.” This means unwanted substances—like bacteria and undigested food particles—can pass from the gut to the bloodstream.

Some key leaky gut supplements, including probiotics, can help tighten junctions and restore the health of the intestinal lining. Adding gut-supportive diet and lifestyle changes makes them even more effective.

Let’s explore how a leaky gut can affect your health and well-being. Then, we’ll uncover the most useful gut-healing supplements and the essential dietary and lifestyle changes that maximize their benefits.

The Harmful Effects of a Leaky Gut 

Poor gut barrier function isn’t easy to accurately diagnose using lab tests. It’s much more informative to go by symptoms. 

A breach in the gut barrier will typically lead to a range of digestive symptoms like bloating, gas, diarrhea, and constipation. It can also contribute to:

• Autoimmune diseases. When foreign substances enter the bloodstream, the immune system activates and creates chronic inflammation. This can contribute to autoimmune diseases in predisposed individuals. These include lupus, Crohn’s disease, and Hashimoto’s thyroiditis, where the body mistakenly attacks its own tissues [1, 2].
• Mental health issues. Bacteria entering the bloodstream could trigger conditions like depression and anxiety either directly or via the worsening of existing inflammation [3]. We often find that clients with leaky gut find it difficult to concentrate and complain of brain fog.
• Metabolic conditions. Leaky gut is implicated in metabolic conditions like obesity and type 2 diabetes. Chronic inflammation caused by increased intestinal permeability is thought to contribute to insulin resistance, a hallmark of metabolic disease [4].

Probiotics: The Most Important Leaky Gut Supplements

Probiotics are live beneficial bacteria that help balance the gut microbiome. High-quality research shows that probiotics can significantly improve a leaky gut. 

A 2023 meta-analysis on probiotics for leaky gut evaluated 26 clinical trials (1,900 people in total). Participants were randomly assigned to either a control group (no probiotics) or a probiotic group. The probiotics used were mostly Lacto/Bifido blends, along with some soil-based probiotics, Streptococcus, and Enterococcus species.

Compared to no probiotics, probiotic supplementation led to [5]: 

• Improved leaky gut markers, including lower serum zonulin, endotoxin, and LPS (lipopolysaccharide)
• Reduced inflammatory markers (CRP, TNF-α, IL-60)
• Increased levels of beneficial Lactobacillus and Bifidobacterium bacteria

In a nutshell, probiotics improve leaky gut, reduce inflammation, and correct dysbiosis (imbalances within the microbiome) [5]. These improvements to leaky gut can be seen in as little as 1–4 weeks.

This is the combined, triple-species probiotic approach we find achieves the best results:

• Lactobacillus/Bifidobacterium species: 1–50 billion CFU daily for 2–3 months.
• Bacillus species: 2–6 billion CFU daily for 2–3 months.
• Saccharomyces boulardii: 10–15 billion CFU daily for 2–3 months.

We advise our clients who suspect leaky gut to get started on probiotics even while they are still working through the more fundamental dietary changes they will need to help heal their gut.

Healthy Diet: The Essential Companion to Probiotic Therapy

While it is a good idea to get started on probiotics straight away, most people with leaky gut will also benefit hugely from making changes to their diet at the same time.

There’s no “one-size-fits-all” diet for leaky gut. However, an unprocessed diet with a mix of animal and plant proteins, along with plenty of colorful (polyphenol-rich) fruit and veggies, will usually have the most gut-healing potential. This type of diet is also great for general health and wellness. 

That said, research and clinical experience suggest that a person’s specific leaky gut symptoms influence which gut-healthy diet they might do best on.

At the clinic, we can usually help clients decide which diet to try based on whether their symptoms are predominantly bacterial type, fungal type, or immune type.

Bacterial Type

Signs your gut is bacterial type:

• You are prone to bacterial overgrowths, such as SIBO (small intestinal bacterial overgrowth).
• You’ll often have severe IBS-like symptoms, including bloating, gas, and diarrhea. 
• Symptoms are exacerbated by fermentable fibers in foods such as beans, onions, and wheat.

The diet that may balance a bacterial-type gut:

•  Low FODMAP diet [6, 7]
• Start with 4–6 weeks of strict elimination of fermentable fibers (FODMAPs).
• Then, gradually reintroduce high-FODMAP foods to test your reaction and establish the broadest range of foods you can eat without discomfort.

Fungal Type

Signs your gut is fungal type:

• You are prone to fungal or candida overgrowth.
• You are sensitive to sugary and starchy foods, like white rice, potatoes, pasta, and sweets.
• You may experience blood sugar spikes and drops

The diet that may help balance a fungal-type gut:

• Lower-carb or low-glycemic index diet is often the most effective [8]. 
• The Paleo diet is a moderate-carb diet that may help to keep blood sugar even, and many of our clients tell us they find it very useful.

Immune Type 

Signs your gut is immune type:

• You have heightened immune activity in the gut, making you reactive to many foods.
• You are likely to experience headaches, eczema, gastrointestinal issues, and palpitations. 

The diet that may help balance an immune type gut:

• A low histamine diet may work best. Histamine is found naturally in foods but is also produced by the immune system, with a build-up causing a range of allergy and intolerance-type symptoms. 
• On a low histamine diet, fermented foods like kimchi and kombucha, which are ordinarily a good supplementary source of probiotics, may exacerbate symptoms.

5 Other Useful Leaky Gut Supplements

Most of our clients who follow a regimen of probiotic supplementation and a gut-healthy diet will have fewer leaky gut symptoms within a month or two. 

However, we often introduce other leaky gut supplements when symptoms take longer to clear. 

You should consult with your doctor as to which leaky gut supplements might work for you and your own symptoms, but these are the ones we find most useful in the clinic:

1. Herbal Antimicrobials

Herbal antimicrobials include garlic, peppermint, artemisinin, and oregano. They are effective against a range of digestive issues linked to leaky gut, including:

• IBS (irritable bowel syndrome) [9, 10, 11]
• IBD (inflammatory bowel disease) [12, 13]
• SIBO (small intestine bacterial overgrowth) [14]

Antimicrobial herbs work by reducing pathogenic bacteria and inflammation in the gut, which in turn can tighten those loose junctions between intestinal cells. They often do this without causing as many side effects as traditional antibiotics.

Following the same leaky gut types as discussed above, and based on extensive clinical experience, we can narrow down which antimicrobial supplements might be helpful for which specific symptom types:

Herbal antimicrobials can be potent and should be used under the guidance of a healthcare professional, especially for those with compromised immune systems. They may be used for 1–3 months.

2. Glutamine

Glutamine (l-glutamine) is an amino acid that serves as a primary energy source for intestinal cells. It helps maintain the integrity of the gut lining and has been shown to reduce leaky gut and improve IBS symptoms.

A 2019 trial showed that 15 g/day of glutamine supplementation reduced leaky gut and improved IBS symptoms by 80% (compared to 6% in the placebo group) [15]. 

3. Colostrum

Colostrum is the high-fat and nutrient milk that mammals produce immediately after giving birth to nurture their newborns. 

In a meta-analysis of eight studies, bovine colostrum supplements reduced markers of gut leakiness, which indicates it may be good for improving gut lining integrity [16].

If you and your doctor want to try colostrum, an effective dosage appears to be 10-60 g/day [16].

4. Zinc Carnosine 

Zinc is an essential mineral that enables cell production, particularly in the skin and gut lining [17]. It’s found in the highest concentrations in animal foods like meat, but also in whole grains, legumes, and nuts.

Zinc carnosine is a combination of zinc with the amino acid carnosine that may be more effective than zinc alone because carnosine can enhance zinc absorption and delivery to the tissues [17]. 

Clinical trials have shown that zinc carnosine can improve leaky gut [18, 19] along with stomach ulcers [20, 21].

We use Gut Rebuild Nutrients for our clients who might benefit from zinc carnosine. It provides 16 milligrams of zinc as part of a gut-supporting blend.

5. Turmeric (Curcumin)

Turmeric is a vibrant yellow spice rich in the compound curcumin, which has anti-inflammatory properties.

We only have lab (not human) evidence to support that curcumin can potentially reduce leaky gut [22]. However, we do have human studies suggesting a benefit for IBS and IBD.

Evidence also suggests that curcumin may help eradicate H. pylori [23] and is better than placebo at reducing gut pain, diarrhea, constipation, and indigestion [24].

You can get these gut benefits either by consuming 1–2 tablespoons of turmeric spice daily or by taking 500–1,000 mg of supplemental curcumin daily. 

Are Prebiotics Good Leaky Gut Supplements?

Prebiotics are specific types of fiber found in plant foods, such as asparagus, bananas, onion, and whole grains. They feed the bacteria, including good bugs, in our gut.

In two different meta-analyses, prebiotics were found to increase levels of Bifidobacterium, which are helpful residents within the digestive tract. 

This sounds like a great thing for a leaky gut, as a strong and diverse microbiome helps keep the intestinal wall strong. However, we only tend to use prebiotics after someone has already improved their gut health. 

The reason is that if we use prebiotics too early, they don’t seem to have much benefit and may even flare symptoms. This aligns with some research showing prebiotics don’t help IBS symptoms despite increasing good bugs [25, 26].

Clinically we find prebiotics the most useful for people with Candida overgrowth (i.e., the fungal-type symptoms referred to above). That’s likely because increasing good bacteria numbers crowd out the Candida. 

A helpful prebiotic dose is 3-5 grams a day. This is usually enough to be helpful but not too much to have side effects.

Leaky Gut Lifestyle Hacks

If I were to pick the two main lifestyle changes that can speed your gut healing journey the most, it would be healthy exercise and getting outdoors.

Spending time in nature can reduce the effects of chronic stress, which is a known contributor to dysbiosis and leaky gut. In one study, just one hour of walking in the forest reduced activity in the amygdala, the part of the brain responsible for the fear and stress response. A one-hour city walk did not have this effect [27].

Exercise also plays a significant role in improving leaky gut as it can:

• Improve motility (how efficiently food moves through the digestive tract)
• Increase microbiota diversity
• Boost the production of short-chain fatty acids (SCFAs)

It’s important to note that while moderate exercise supports a healthy gut, sessions lasting longer than 60 minutes at vigorous intensity may exacerbate leaky gut symptoms [28].

For my leaky gut patients, I usually recommend a mix of moderate to vigorous activities 3–5 times a week. Consider a mix of brisk walking, jogging, and weight lifting.

When you’re trained enough to cope with them, more intense workouts are awesome additions, like sprinting, high-intensity interval training (HIIT), and circuit training. However, it’s best not to do them too often or for too long if you want to keep your gut happy and healthy.

A Leaky Gut Can Be Healed

A leaky gut can lead to various health problems. Probiotics are one of the most effective supplements for restoring gut health by reducing inflammation and correcting dysbiosis. 

However, alongside probiotics, other supplements like glutamine, colostrum, and zinc carnosine can further support gut healing. To maximize their benefits and promote long-term gut health, pair these supplements with a tailored gut-friendly diet and healthy lifestyle changes.

My book Healthy Gut, Healthy You provides more details on recovering from poor gut health, or you can contact us at the Ruscio Institute for Functional Health for a personal consultation.

The Ruscio Institute has developed a range of high-quality formulations to help our patients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you.

Dr. Michael Ruscio is a DC, Naturopathic Practitioner, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.