Hippocrates was right when he said over 2500 years ago that “all disease begins in the gut.” Fast forward all these many years later and we’re dealing with refined foods he never imagined.
For the more than 30% of us with Leaky Gut Syndrome (or intestinal permeability), symptoms often show up as allergies, autoimmune disease, joint pain, brain fog, anxiety, depression, autism spectrum disorders, and skin conditions.
You can chase these symptoms all day long, but if you don’t address the leaks in your gut, you’ll be stuck in the same cycle. The good news is that your body can heal with the right nourishment — and that starts with giving your gut the nutrients and tools it’s been missing.
My 3 Favorite Leaky Gut Repairs
- Remove the Irritants That Wreck Your Gut
Your gut lining is like a security gate — when it’s strong, it keeps the bad guys out and lets the good stuff in. But certain habits and foods can poke holes in that gate, setting the stage for leaky gut. Here are some of the worst offenders:
- Yeast overload – When yeast like Candida overgrows, it can weaken your gut lining and trigger bloating, cravings, and fatigue. Y-C Cleanse is my go-to for gently bringing yeast back into balance so your gut can heal and you feel like yourself again.
- Overuse of antibiotics – We all recognize that these drugs can be lifesaving, but they also wipe out your good bacteria along with the bad, leaving your gut defenses weak. But too many times, they are prescribed for a common cold. The typical cold is a virus, not a bacterial infection – making these antibiotics worthless for a cold and harmful for your colon lining.
- Too much sugar – If you have an unchecked sweet tooth (and many Americans do), know that you’re feeding the wrong kind of bacteria and yeast (and maybe even parasites), throwing off your gut balance and making you burn through probiotics faster than you can replenish them. Cutting back on sugar intake is one of the best gut-loving moves you can make.
- Grain overload – Refined grains can act like sandpaper on your gut lining and feed the wrong kinds of microbes. Cut out wheat, corn, and white rice for a few weeks and notice how your gut thanks you. Try substituting quinoa, which your body (and belly) will handle much more kindly.
- Eat Colon-caring Foods
- Fermented foods are just the thing you need to build up friendly probiotics your gut will love. These include unsweetened yogurt, kefir, tempeh, and sauerkraut. Check out these recipes for easy-to-make 2-Ingredient Sauerkraut and Clean-Out-the-Frig Kimchi on the Templeton Wellness Foundation).
- Sip mineral-rich bone broth, which research shows can boost gut health—make your own from quality beef or chicken bones, or pick up a ready-made option like Kettle & Fire.
- Consider an anti-inflammatory plan like Fat Flush, which millions of men and women around the world have used not just for weight loss but to calm inflammation, remove common triggers, and flood your body with nutrient-rich foods that soothe and repair the gut lining.
- Power Up with My Favorite Probiotic
I always recommend Flora-Key as the best dietary insurance against bloat, weight gain, and GI and systemic distress of all kinds. It’s kid-friendly and naturally sweet, so it’s easy to stir into applesauce, yogurt, or a smoothie. Do note that Flora-Key should only be used in cold food and drinks, as heat destroys the live bacteria.
The Bottom Line
When leaky gut takes hold, it can trigger a chain reaction—fatigue, fog, flare-ups, and more. But with the right foods, daily care, and a little patience, you can calm the chaos, seal the leaks, and give your gut the strength to serve you for years to come.
>>Shop Flora-Key | Shop Y-C Cleanse | Shop The NEW Fat Flush Plan
Resources:
Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Dig Dis Sci. 2025 Jun;70(6):1951-1961. doi: 10.1007/s10620-025-08997-x. Epub 2025 Apr 3. PMID: 40180691
