GUT HEALTH
Leaky Gut Protocol: Seal, Heal, Repopulate
Intestinal permeability is real, testable, and fixable. Here's the evidence-based protocol to restore your gut barrier integrity.
"Leaky gut" is the common name for increased intestinal permeability — when the tight junctions between intestinal cells loosen, allowing undigested food particles, bacteria, and toxins to enter the bloodstream.
Once dismissed by mainstream medicine, it's now a recognized phenomenon with validated testing and treatment approaches.
What Is Leaky Gut?
Your intestinal lining is just one cell thick. These cells are held together by "tight junctions" — protein structures that act like gatekeepers, controlling what passes through.
When these tight junctions break down:
Undigested food particles enter bloodstream
The immune system sees these as invaders, triggering inflammation and food sensitivities.
Bacterial endotoxins (LPS) leak through
Lipopolysaccharides from gut bacteria trigger systemic inflammation.
The immune system stays activated
Chronic low-grade inflammation becomes the baseline. This drives many modern diseases.
Signs You May Have Leaky Gut
Digestive
- • Bloating after meals
- • Gas
- • Irregular bowel movements
- • Food sensitivities
Systemic
- • Brain fog
- • Fatigue
- • Joint pain
- • Skin issues (acne, eczema)
Immune
- • Frequent illness
- • Allergies worsening
- • Autoimmune conditions
- • Histamine intolerance
Neurological
- • Anxiety
- • Depression
- • Poor concentration
- • Mood swings
What Causes Leaky Gut
Gluten
Gluten triggers zonulin release in everyone (not just celiacs), which opens tight junctions.
NSAIDs
Ibuprofen, aspirin, naproxen all increase intestinal permeability.
Antibiotics
Disrupt the microbiome, which protects gut barrier integrity.
Chronic stress
Cortisol directly damages the gut lining. The gut-brain axis is bidirectional.
Alcohol
Even moderate alcohol consumption increases intestinal permeability.
Dysbiosis
Bacterial imbalance (too many bad bacteria, not enough good) weakens the gut barrier.
Processed foods
Emulsifiers, artificial sweeteners, and additives damage the mucosal layer.
How to Test for Leaky Gut
Zonulin test (blood or stool)
Zonulin is the protein that regulates tight junctions. High levels indicate increased permeability.
Lactulose/Mannitol test
You drink these two sugars; urine collection measures how much passes through. The gold standard for permeability testing.
Comprehensive stool test
Tests like GI-MAP include markers for gut barrier integrity (secretory IgA, calprotectin).
Clinical assessment
Many practitioners diagnose based on symptoms and response to treatment. If the protocol works, you had it.
The Leaky Gut Protocol
Healing leaky gut takes 1-3 months minimum, sometimes longer. The protocol has three phases that overlap.
Phase 1: Seal (Remove Irritants)
You can't heal a wound while you keep reopening it. First, remove what's causing the damage.
Eliminate:
- • Gluten (strict elimination — trace amounts matter)
- • Dairy (casein can be problematic)
- • Alcohol (zero tolerance during healing)
- • NSAIDs (find alternatives)
- • Processed foods and additives
- • Sugar (feeds problematic bacteria)
- • Seed oils (inflammatory)
Address:
- • SIBO, candida, parasites if present (test or treat empirically)
- • Food sensitivities (elimination diet)
- • Chronic stress (this is not optional)
Phase 2: Heal (Repair the Lining)
These supplements support gut barrier repair. This is the core of the protocol.
L-Glutamine
The most important supplement. Primary fuel for intestinal cells.
Dose: 5-10g twice daily on empty stomach. Some use up to 40g/day divided.
Zinc Carnosine
Specifically supports tight junction integrity and reduces intestinal inflammation.
Dose: 75-150mg daily, can split between meals.
Collagen / Bone Broth
Provides glycine, proline, and glutamine — all needed for gut repair.
Dose: 10-20g collagen peptides or 2+ cups bone broth daily.
Butyrate
Short-chain fatty acid that fuels colon cells and strengthens the gut barrier.
Dose: 150-300mg 2-3x daily. Can also get from resistant starch.
DGL (Deglycyrrhizinated Licorice)
Supports mucous membrane healing, soothes irritation.
Dose: 400-800mg before meals.
Aloe Vera (inner leaf)
Anti-inflammatory, supports healing of the gut lining.
Dose: 1-2 oz inner leaf juice daily.
Slippery Elm / Marshmallow Root
Demulcents that coat and protect the gut lining.
Dose: 400-500mg 2-3x daily.
Phase 3: Repopulate (Restore Microbiome)
A healthy microbiome protects the gut barrier. Rebuild it with probiotics and prebiotics.
Broad-spectrum probiotic
50-100 billion CFU with multiple Lactobacillus and Bifidobacterium strains. Take on empty stomach.
Saccharomyces boulardii
Beneficial yeast that helps restore gut barrier integrity. 5-10 billion CFU daily.
Fermented foods
Sauerkraut, kimchi, kefir (if dairy tolerated). Start small — they're potent.
Prebiotic fiber
Feeds beneficial bacteria. Cooked/cooled potatoes, garlic, onions, artichokes. Increase slowly.
What to Expect (Timeline)
Withdrawal symptoms from eliminated foods. Some die-off if addressing dysbiosis. May feel worse before better.
Inflammation decreasing. Bloating reducing. Energy improving. First signs of healing.
Significant improvement. Digestion better. Brain fog lifting. Skin clearing. Food sensitivities starting to resolve.
Gut barrier largely healed. Can start carefully reintroducing some foods. Continue supporting gut health long-term.
Long-Term Maintenance
Keep gluten low or eliminated
Even after healing, gluten reopens tight junctions. Many people stay gluten-free long-term.
Daily fermented foods
A serving of sauerkraut, kimchi, or other fermented food maintains microbial diversity.
Periodic L-glutamine
A week of L-glutamine monthly or after stress/illness helps maintain barrier integrity.
Stress management
Non-negotiable. Chronic stress will re-damage the gut. Build stress practices into daily life.
Important Notes
- • Leaky gut often coexists with SIBO, candida, or parasites — address these too
- • Histamine intolerance can worsen with probiotics and fermented foods — adjust accordingly
- • If you have autoimmune conditions, work with a practitioner familiar with gut-immune connections
- • Healing takes time — 3+ months for significant improvement is normal