Healing Leaky Gut – Part Three – How to Heal Naturally

How to Heal Naturally

Many people hope for a miracle pill or something that will get rid of their leaky gut for them. Honestly, that may be why you have this problem in the first place. If you have a health issue and you take it to the doctor looking for the “miracle pill” the doctor will be happy to acquiesce and will prescribe you some pills. As you have probably figured out now, those pills can cause you all of the problems that you’re trying to avoid.

Medication can be life-saving in some instances, but I don’t believe that we should rely on them to “fix” everything (the word fix is in quotation marks because medication does not, never has and never will fix anything. It simply suppresses unpleasant symptoms).

*Note: I understand there are cases where medication is necessary to stay alive. These are the exceptions, not the rule.

Our bodies were never meant to rely on medication, and since we can’t go more than a few days without food, wouldn’t it make sense that that basic necessity would be exactly what we need to heal our bodies? People are always chasing after the next miracle pill and expensive medication, when in reality, the best “medication” we can offer our bodies is a steady solid diet every single day. It’s really that simple.

Let me put it this way, if you can’t find the time or money to eat right and exercise now, you’ll have to find the time and money to visit the doctor and have numerous health issues later.

Be Patient!

At this point you’re probably thinking, “Yeah, it would be nice to get better and this is certainly interesting, but why can’t you just tell me how to start healing?” I will! Don’t worry about that yet. My point in telling you this is so you understand that this isn’t a miracle pill. It does take time and dedication and can be very taxing, but if you give it a chance and work hard to give your body what it needs, you will get better.

Why You Should Heal Naturally

Now one more thing before we get started. I want you to understand why I am writing about healing naturally. There isn’t a miracle pill that you can take that will “solve” all of your health problems (remember why the word fix was in quotation marks a few paragraphs ago? Yeah, same reason). For example, when you break a bone in your arm, do you take a pill everyday and call it good by using your arm just as you would any other day? Or do you have surgery to take the bone out and just live without it for the rest of your life? I sincerely hope you answered no to those questions. Why would you not do that? Because it doesn’t work.

It’s common sense that with a broken bone you put it in a cast and allow it to heal naturally. You take care of it and allow it to get better on its own. Believe it or not, your organs are the exact same way (aside from putting them in a cast). Sometimes our bodies are damaged and we need to let them repair before using them normally again. That’s how we heal leaky gut: naturally and with time (How much time? We’ll get into that later, but for now don’t panic).

Who is it For?

This isn’t for everybody. It takes time, dedication and work but if you are willing to do that, your benefits will be great. Understand that this is not simply a change of diet that you will undergo, it is a lifestyle change. It’s not easy, but it will help you get your life back on track. Not everybody has the same work ethic (yes, this requires some work) but this is not the project in the back yard that you can get halfway through and give up until next spring. If you’re not serious about healing, don’t even bother.

What You Should Eat and Why

I know many people focus on what they can’t eat while eating healthy, but understand that with what we do, that kind of negative mindset is dangerous. It’s more likely to make you give up than anything else. Bearing that in mind, I am going to start with what you can have. Let me just say that there is SO much you can eat while healing your gut. A lot of it is being creative and figuring out how to cook, especially if you don’t know how, but I will teach you everything I know. It’s always best to look on the bright side.


I can’t stress this point enough. You need to drink water. You are supposed to drink 1/2 your body weight in ounces every day, so if you weigh 150 pounds, you would need to drink 75 ounces of water per day. Do you? Probably not. Start being conscientious of how much water you drink. It’s important.

Now let me stress that drinking water is one of the most overlooked aspects of healing your leaky gut. Think about it. You have all of those toxins flowing through your body and in order to flush those toxins out your body needs extra water.

Drinking enough and even extra water gives your body the ability to flush out the toxins faster than it would when you don’t get enough water, which allows you to heal faster.

You know when you have a cold and you feel like you are running to the bathroom every few minutes, even though you’re not drinking that much? Your body is flushing out all of the toxins so you will get over your cold faster. It is the same concept with Leaky Gut.

Lack of water is also one of the biggest causes of constipation and headaches. Drink water and you will feel better.

Another tip to drinking enough water is to carry a water bottle around with you (I think buying a really awesome one helps). When you have it in front of you, you are more likely to drink, and in turn, more likely to feel better sooner.

Juice and Other Fluids:

Another note is that many people think they can drink other fluids instead of water. If you do want to drink another fluid you can drink 100% fresh squeezed fruit juice, but only moderately. You shouldn’t drink more than a glass a day. You can also use unsweetened coconut milk. This should be used moderately. Fruit juice is not bad for you, but the kind of juice that you buy in the store (even if it says 100% juice) has concentrated fruit sugars that your body can’t process. None of that is good for you.

*If you are craving juice, try V8, the completely vegetable kind with no added ingredients (Yes, I know that tomato is a fruit but I include it when I say “completely vegetable.” Bring it up with the creator of V8). It’s really tasty and good for you, even though it’s “technically” V7-F1.


Protein is very important in rebuilding muscle, organs and body functions. You should eat protein with every meal.


Meat is so important in healing your body. It has so many nutrients and is very good for your body; however, you should not eat pork since it is high in salt and fat content and really not that great for healing. You can eat:

  • Chicken
  • Turkey
  • Beef (has most nutrients)
  • Lamb
  • Fish (great for omega 3)
  • NO Pork
  • Others


Eggs are very good for you, and can be eaten daily (just make sure you’re not allergic to them first), but they should not be used as a replacement for meat. You need meat in order to heal, but eggs are a good healthy source of protein as well.

*Eggs are a great source of protein for breakfast.


Nuts, if you do not react to them, are good for you to eat moderately. They should not be used as a replacement for your protein intake. Nuts are a good addition to your diet but are not necessary for healing. Sadly, you should not eat peanuts. They are one of the easiest things to become allergic to. Now let’s take a look at the bright side. Some of the nuts you can have are:

  • Cashews
  • Almonds
  • Pecans
  • Walnuts
  • Hazelnuts
  • Pistachios
  • Chestnuts
  • Pinenuts
  • NO Peanuts

You can also eat seeds. These include:

  • Sunflower seeds
  • Pumpkins seeds


Some people might say to avoid fruit while healing Leaky Gut because it can feed candida (which is discussed later) because it contains fructose (natural fruit sugar). Actually, fruit is mandatory for healing Leaky Gut. Fruit does contain natural fruit sugar, but it is not refined or processed and is actually necessary for keeping your blood sugar balanced while healing your body. Fruit should be eaten consistently. For example, while I was healing I would eat  5-7 peaches, apples, oranges, or other fruit per day. The only fruit you shouldn’t eat is bananas. They are hard to digest and can cause constipation. Some of the fruits you can eat are:

  • Apples
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Oranges
  • Lemons
  • Limes
  • Grapefruit
  • Mango
  • Kiwi
  • Peaches
  • Nectarines
  • Grapes
  • Pears
  • Other
  • NO Bananas


Vegetables are very important in healing your gut. They contain many of the necessary tools to rebuild your body and will give you fiber which helps with constipation. You should eat vegetables with every meal. You should not eat potatoes because of the starch. Many people also avoid nightshades, though I only recommend doing so if you feel better without them.

You should also avoid corn because it has no nutrients and turns into sugar. You can eat tomatoes, onions and garlic (which is essential for healing) every day but you should rotate the rest of your vegetables. Some of the vegetables you can eat are:

  • Onions
  • Tomatoes
  • Avocados
  • Garlic
  • Asparagus
  • Zucchini
  • Spaghetti Squash
  • Sweet Potatoes
  • Acorn Squash
  • Green Beans
  • Peas
  • Mushrooms
  • Carrots
  • Bell Peppers
  • Cucumber
  • Beets
  • Spinach
  • Others
  • NO Potatoes
  • NO Corn
  • NO Iceberg Lettuce

If you find that certain vegetables do not make you feel well, try cooking them in a little bit of water or oil over the stove. The chemical composition of food changes when it’s cooked and many people find that they react to uncooked fruits and vegetables but not to cooked ones.

Either way, you should always cook your vegetables in a little bit of water or oil over the stove. This helps keep the nutrients in one place while changing the composition of the vegetable into something more easily digested.

Herbs and Seasonings

Herbs are very good for you and should be used for healing. Seasonings should not have extra ingredients in them and should only be natural. A good rule is if you don’t know what everything is in a label, you shouldn’t eat it. Some common herbs and seasonings you can use are:

  • Rock Salt (use moderately)
  • Pepper
  • Garlic Powder
  • Onion Powder
  • Oregano (great for healing so use liberally)
  • Cilantro
  • Parsley
  • Chives
  • Cracked Peppercorn
  • Basil
  • Rosemary
  • Thyme
  • Sage

Oils and Butter

Vegetable oils should not be used for cooking. They are saturated fats and do not aid in healing. You can use olive oil, coconut oil and organic 100% butter interchangeably.

Other Foods to Include

Other foods that are imperative for healing are:

  • Bone Broth: one of the cheapest most beneficial foods to include in your healing. It has a lot of calcium and magnesium as well as gelatin which is high in inflammatory amino-acids.
  • Honey: Great for healing and contains all of the essential enzymes for living. As a bonus it also helps with seasonal allergies and blood-sugar. It’s documented that honey doesn’t feed Candida, although it should still be used moderately.
  • Apple Cider Vinegar: contains many amino acids and enzymes that aid in healing and digestion
  • 100% Cocoa: increases blood flow, balances cholesterol, high in antioxidants and magnesium
  • Cod Liver Oil: contains more Vitamin A and D than any other natural food and contains many minerals that strengthen the intestines. Whether in pill form or liquid, it’s very good for you. Be sure to buy one that’s fermented and non-toxic. The ones I recommend can be purchased on here or here.
  • Cinnamon: reduces inflammations, contains anti-oxidants and fights bacteria
  • Coconut Oil: fights off yeast and fungus, regulates blood sugar, increases metabolism and thyroid function
  • Oregano: helps moderate candida, contains fiber, iron, magnesium, calcium, vitamin E, vitamin K, Omega-3’s and antioxidants
  • Garlic: anti-parasitic, bacterial and fungal, contains many antioxidants


Although it might make you sad, you will probably be making most things from scratch. You should not be eating processed foods that come in cans, boxes, bags, or other packaging (no almond flour or that type of stuff). These foods almost always contain preservatives, chemicals and hormones. You are not eating junk food, so you can expect to make most things from scratch.

Note: Some people may have adverse reactions to specific vegetables, fruits, meats, etc. You should alter your diet accordingly and eat what makes YOU feel best. We are all different, so naturally your diet will be different than mine.

Video:  Meal Examples

What You Shouldn’t Eat and Why

While this section is important, I don’t want it to be the focus of your next few months simply because I want you to have your mind focused on what you can have and that you are giving your body what it needs. However, I do need to talk about the different things you shouldn’t be eating in order to help you understand and be okay with not eating these foods.

No Sugar

One of the hardest things for most people to stop eating is sugar. Most people are addicted to it without even knowing it. Sugar is a poison that our bodies have adapted to because we eat it so often, but it causes problems. Not only does it make us chronically tired, but it converts straight into fat and also causes many of our bodily functions to go awry.

When you have sugar withdrawals, your energy levels drop and your symptoms flare. This is because, like any other drug or poison, our bodies can become addicted to it, and it happens all the time. This is where those sugar cravings come from.

As soon as you stop eating sugar and give your body time to adjust, you will feel a drastic change in your energy levels, but don’t expect to get over it instantly. You’re going to experience some withdrawals. My suggestion is to keep some frozen grapes near at hand so you can conquer that sweet tooth whenever you get a craving. It works better than you would expect and is super tasty.

Unfortunately, not eating sugar isn’t enough. You must also not eat any sugar replacements including: High Fructose Corn Syrup, Corn Syrup, Stevia, Aspartamine, Splenda, Agave Nectar or any other artificial sugar replacer.

To prevent sugar cravings and balance blood sugar, you need to eat a good amount of fruit every day, and you can have honey moderately. This will give your body what it needs without allowing it to succumb to those sugar cravings and withdrawals.

*Make sure the honey you get is 100% raw honey. Most of the hone sold in stores has corn syrup added. Try a small local market or farm for the best honey. Eating local honey also helps with local seasonal allergies.

No Grains

This is another one of those hard things to give up, especially since it is the main staple in today’s society. There are two different types of grains I want to talk about. The first is refined grains, the other is whole grains.

Grains are made up of three components: the bran (outer layer), endosperm (middle layer), and the germ (inner layer). The bran and germ are the most nutritious parts of the grain and contain almost all of the fiber, minerals, vitamins and antioxidants. When a grain is refined, those two parts are removed and all that is left is the endosperm which is mostly starchy carbohydrates with little to no nutrients. These carbohydrates convert to sugar in your body and are usually stored as fat or disposed. Because of this, when you are eating refined grains you are eating empty calories and not doing anything beneficial to your body. That means no white bread. It should even be avoided after you heal your body. Corn should be avoided as it has little to no nutritional value and is an empty food source. It is considered a grain in this diet and should not be eaten.

*Tip: If you are feeling very hungry without carbs, try eating sweet potatoes, squash, or avocados. These are all filling and will help your body get the carbs it needs. It may take a while for your body to get used to not eating grains, and you may feel hungry at first, but don’t be afraid to try new foods and eat the things that make you feel good. And especially don’t be afraid to eat enough. It’s really hard to gain weight eating this way, so eat until you’re full.

Whole Grains

I want to emphasize that whole grains are very good for you. Wheat especially is the staple of life and brings a lot of value into your diet. Now with that being said, whole grains are very hard to digest. Most healthy bodies can handle that and have strong enough stomachs to break up grains and digest them, and this actually adds to their value, but when you have leaky gut your body needs the most stress-free and ideal environment to heal.

In order to rebuild your digestive system, you must have an easy diet for your body to process, and often times that includes refraining from all grains.

Wheat is also one of the most common reactants and should also be avoided for that reason.

Once your body is healed and your stomach stronger, whole grains are a great way to keep your body healthy and strong. We will talk more about what to do after you are healed later.

No Dairy

Dairy is hard on your digestive system which is not good for a body that needs to get better. It is a common cause of constipation, diarrhea and cramps when you are sick, and is also one of the most common intolerances that people have.

Another problem with dairy is the amount of hormones and antibiotics put into it in today’s world. Remember how antibiotics are one of the biggest causes of leaky gut? Those antibiotics are in our milk and do not help with healing or restoring the digestive system.

100% Organic Butter is allowed on this protocol because the chemical composition of it is different than milk and other dairy products. You may also try organic goat milk and cheese or raw organic cow milk with NO additives if you do not react to it. These should be eaten sparingly and should not be eaten with any sign of a reaction.

No Soy

Soy is another one of those over-processed foods that is not good for you. The soy used in our food today contains a component that mimics estrogen, as well as other things that are not good for you. Soybean in its original form is generally okay for you in moderation, but while you are healing any form of soy is not recommended.

No Peanuts

Peanuts should be abstained from because they are one of the most common allergies. This indicates that they are easier to become allergic to than most foods. They also contain aflatoxins which are naturally occurring fungal toxins which is obviously not beneficial to your body. Because of this you should not eat peanuts in any form, regardless of whether you react to them or not.

No Vegetable or Canola Oils

You should not use vegetable oils. Like many refined things, vegetable oil, canola oil and shortening are derived from food that has had all of the nutrients sapped out. They also contain fats that are not beneficial to your body. Many may tell you otherwise, but the bottom line is these are not good for you and should not be used, especially while healing your body. You will feel much better and healthier using olive oil, butter and coconut oil.


NO Caffeine

If you love your coffee, trying heating up some coconut milk on the stove and adding 100% cocoa and honey to it instead. You can also try various herbal teas. Caffeine is a stimulant and wears out your body, as well as causes your body to become reliant on it.

NO Pork

NO Potatoes

NO Bananas

NO Coffee

NO Tea that isn’t herbal

NO Alcohol or Drugs

NO Corn

NO Legumes

NO Processed, Boxed, or Canned Foods

NO Almond flours, artificial sweeteners, etc.

Some Notes

This eating plan will reduce inflammation in the gut and provide the perfect environment for healing. Because of the nature of the eating plan I am presenting, you should plan on making most all of the foods you eat from scratch. Whole foods simply aren’t sold in most groceries stores pre-cooked without preservatives, un-wanted seasonings, marinades, sauces, etc. You are not eating junk food and should be expecting to cook.

I know it is hard to take time and find the motivation to cook, but many find that after they start cooking all of their meals and start feeling well again, they actually gain time because they have more energy, can manage things better, and can get more things done in smaller amounts of time. It may be hard at first but it is most definitely worth it.

It will be hard and take much time and dedication, but it will be the most rewarding thing you can do for yourself, especially right now.


Guide to Healing Leaky Gut

If you are ready to take the next and final step in the healing process, to completely heal your body and get your life back, you can follow my book, Healing Leaky Gut. It takes the information I’ve taught here and applies it to completely heal your leaky gut in a step by step format. You can find here.


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6 thoughts to “Healing Leaky Gut – Part Three – How to Heal Naturally”

  1. Hi, I was wondering if you could take milk thistle while doing the diet? Or is it best to just not have anything besides healthy foods until you start the supplements? Thanks for the help 🙂

    1. Milk Thistle in and of itself is not bad for you! It’s an herb and in it’s natural form is great! You have to be careful with a lot of supplements though because they can have added ingredients and milk thistle usually has stuff included with it you can’t have while healing. I never personally used it but I don’t see the harm in it while healing if it helps you personally feel better!

  2. Great post and very informative. I am working now on healing my gut. I found out the hard way on yesterday, no bananas! LOL

    1. Haha, that makes me laugh so much! I’m glad you are working on getting better! It’s a big journey but it can be so fun! I love your positive outlook! Thanks again for your comment!

  3. Hi! I’ve been on the diet for a week and a half and am wondering if I need to take out all rice/gluten free breads to reduce constipation. What foods are best for that? And do you believe in using Miralax at all?

  4. Hi Sage! I’m trying to figure out how much fruit I should be eating. About how many servings of fruit did you allow yourself while on the leaky gut diet? Thanks! 🙂

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