The 4Rs to Heal Leaky Gut and Intestinal Dysbiosis

Here are the 4Rs to help heal leaky gut and intestinal dysbiosis:


  • Additives and preservatives
  • Antibiotics if you can 
  • Toxins
  • Excess stress
  • Hand sanitizers!
  • Heavy metals (watch fish laden with mercury; reference The Mercury in Fish Guide by Natural Resources Defense Council)
  • Eat organic meat and watch The Dirty Dozen
  • Non-steroidal anti-inflammatories, which hurt the gut lining
  • Processed foods and sugar
  • Proton pump inhibitors, which alter gastric pH


  • Stomach acid and enzymes
    • Hydrochloric acid helps digestion
    • Apple cider vinegar – 1 tsp. + 5 tsp. water with each meal, increase to 3 tsp. with each meal
    • Avoid proton pump inhibitors like omeprazole
  • Protease, lipase and amylase


  • Prebiotics
    • Jerusalem artichokes, asparagus, carrots, inulin, bananas
  • Probiotics
    • Fermented veggies and dairy
    • Acidophilus gasseri (helps with weight loss)
  • Fiber
  • Connection: eat with loved ones and be grateful for your food!


  • Reduce inflammation with butyrate (a short-chain fatty acid), quercitin, and/or curcumin, all good anti-inflammatories
  • Restore gut integrity with glutamine and zinc
  • Include Vitamin B5 and D in your supplements
  • Eat the correct ratio of omega 3 to omega 6 fats:
    • Almonds, cashews, macadamias, flaxseed, sunflower seed oil, olive oil, fish oil
  • Meditate
    • Lowers stress
  • Mindful eating
  • Find a sense of purpose
    • Genetic expression is healthier in people who live with a deep sense of purpose