7 Foods That Heal Your Leaky Gut in 14 Days From an Expert Who Did It Herself!


Mollie Mason, holistic health nutritionist and health blogger, struggled with several chronic health symptoms for many years until being diagnosed with celiac disease. But just cutting out gluten didn’t help to heal the leaky gut and other health issues that were caused by years of eating gluten. Mollie decided to heal her leaky gut herself by creating a leaky gut diet plan that consisted of a yeast-killing protocol. She started with a sugar detox to cut out the sugars that were aggravating her symptoms, and then added in several natural remedies including collagen peptides to help repair and restore her gut. After 14 days on a strict yeast-killing protocol diet she feels healthier and more energized than ever before. Read on to find the 7 foods that helped Mollie with healing her gut and the leaky gut diet that actually works!


I’m a massive believer that gut health equals whole health, and I’ll tell anyone who will listen. And here’s a big reason why. After struggling with years with chronic health symptoms that doctors continually misdiagnosed, I eventually took my health into my own hands. After finding out that I had celiac disease, I cut out gluten. But I had done a lot of damage to my gut by then already and ended up with leaky gut. By combining yeast-killing diet with a few natural healthy remedies including collagen, I healed my leaky gut and feel better than ever!


What is yeast overgrowth and how is it related to leaky gut?

Hippocrates said years and years (and years) ago that “all disease begins in the gut” and we’re finding more and more just how right he was. Your gut (specifically GALT, gut-associated lymphoid tissue) houses 70 percent of your immune system and of course the intestinal cells that break down food. It’s where nutrients are absorbed and toxins are (supposed to be) removed. Your gut is composed of about a tennis court worth of lining all scrunched together to soak up as many nutrients as possible.

Very simply, a yeast overgrowth happens when your body’s bad bacteria outnumbers its good. Candida, the most common fungus present in your mouth and gut, can be productive in small amounts, but when it is overgrown, it breaks through your intestinal wall and leaks into the bloodstream. When this happens, toxins that are supposed to be eliminated by the gut circle back into your system. This spillage of toxins into the blood is called leaky gut, and it is the root of many of our health problems.


How do you know you have leaky gut or yeast overgrowth?

Lots of things can cause leaky gut like antibiotics, hormone treatments, stress and eating a high sugar or processed food diet. And, because of our diets and the disgusting amounts of sugar and refined carbohydrates loaded into everything we eat, most of us have leaky gut.

You can go to the doctor and pay some good money to get a blood test for IgA, IgG and IgM candida antibodies or do a stool or urine sample test to confirm. But I’ve battled this for years, and never once did a doctor think to test for these. So I’ve learned on my own how to heal leaky gut through a leaky gut diet. A yeast overgrowth can cause any and all of the following symptoms:

1. Skin infections, such as eczema, rosacea, acne or dermatitis

2. Headaches and migraines

3. Digestive issues, such as bloating, gas, diarrhea, constipation or IBS

4. Chronic fatigue, which is general exhaustion or any form of adrenal fatigue

5. Hormonal imbalances and side effects like anxiety or depression (Seventy percent of our serotonin is produced in the gut, so a disturbance of our flora can lead to a disturbance of our happy levels.)

6. Autoimmune diseases

7. Diabetes, both type 1 (autoimmune) and type 2

8. ADD or ADHD

9. Frequent infections, such as ear infections, UTIs or vaginal yeast infections

10.Food allergy, intolerance, or sensitivity. Oftentimes, we develop food sensitivities simply because a leaky gut allows those food particles into our bloodstream and they then cause inflammation in places they shouldn’t be.

11. Thyroid conditions like Hashimoto’s

12. Joint pain and arthritis

It sounds crazy, right? But in a way it makes sense. With so much of our immune system and neurotransmitter production residing in our gut, it makes sense that a disturbance of its function can cause a variety of effects.


Treating a leaky gut

Here’s what I did to kick the yeast out of my system without any drugs. I healed my leaky gut with a leaky gut diet that included an arsenal of weapons stacked with natural remedies that work wonders together.

1. Sugar detox

The first step in my leaky gut diet is to kill the yeast. And the best way to do that is to starve it with a sugar detox. Cut off its food supply by not eating any processed sugars or starches. I cut out all forms of added sugar, including honey, agave and coconut sugar—all of it. I limited my fruit consumption, too. Although rich in vitamins and minerals and antioxidants and so many good things, fruit is also packed with sugar, so it’s important to keep your diet pretty fruit-free for at least a couple weeks. I had a few berries on my chia pudding or half of a frozen banana in a smoothie, but I made sure not to have more than that in any one day.

I also cut out all starches including flour, oats and rice. I even removed starchy vegetables like potatoes, corn, beans, legumes and peas. I eat a pretty low-starch diet in general (because I just feel better without too many grains), but I was pretty darn clear of all forms of starches during the first two weeks.

2. Collagen

Supplementing with collagen was part of my daily routine long before this yeast protocol, but collagen was extra helpful during my yeast protocol. Collagen helps to strengthen the production of any new tissues and therefore reestablish the gut lining. Exactly what I needed! I can’t say how much I encourage it as part of  regular routine. I’ve been using Further Food Collagen as part of my leaky gut diet, and I highly recommend it!


Heal Leaky Gut


3. Apple cider vinegar

Apple cider vinegar is a great weapon when trying to kill the yeast and heal leaky gut. It’s hard for bacteria to grow in an acidic environment, and the acetic acid in the vinegar helps kill any yeast that is already there.

Add a tablespoon in a couple ounces of warm water with half of a squeezed lemon. I like to drink it every night before bed!

4. Probiotics

In addition to actually killing the bad bacteria, it’s important to repopulate the good bacteria with probiotics. Add in probiotic-rich foods like yogurt, kefir and sauerkraut. Kombucha is great too!

5. Digestive enzymes

Taking digestive enzyme supplements alleviates some stress on your gut by allowing your gut to focus on healing during the protocol. I noticed a huge difference in my bloating and general gut pain when I took the digestive enzymes. These work so well with my GI discomfort that I have made them a regular part of my diet.

6. Prebiotics

Of course we are adding in good bacteria with our probiotics, but it’s also important that we feed those good bacteria to grow, establish and populate. We do that with prebiotics: food for the probiotics. There are tons of examples of prebiotics like jicama, dandelion greens, garlic and onions, but the easiest one I chose to use: resistant starches. Resistant starches serve as a natural prebiotic because they cannot be broken down by our own intestinal cells (hence the name), so they are instead digested by the healthy bacterial cells.

The simplest (and cheapest) option of a resistant starch is potato starch. Raw potato starch is different than traditional starches. It contains 8 grams of resistant starch per tablespoon and nearly no “usable” starch (none that actually feeds bad bacteria and spikes blood sugar).

Start with about half of a tablespoon dissolved in a couple ounces of water every night, and slowly work your way up to a full tablespoon. Taking this at night is said to help you sleep, but the most important thing I noticed: it helped me start my day clear (if you know what I mean).

7. Coconut

Just like collagen, coconut was nothing new for me to introduce, but coconut helps to pack an added punch during this leaky gut diet. They contain lauric acid, which the body converts to monolaurin, which it then uses to fight pathogens. Because of this, coconuts are natural antimicrobial powerhouses and helpful in this yeast-slaying process. Cook your foods in coconut oil, put coconut milk in your coffee and add a spoonful of coconut oil to your tea.

So that’s it. No doctor bills. No scary drugs or unpronounceable medications. Just real, whole foods and some supplements. Just 7 natural sources helped my body in its amazing ability to fight for health on its own. I hope these tips help you if you’re battling leaky gut. Cheers to a happy gut!

Update: Hey everyone, thanks for all the comments and questions. I’ve got lots of answers and details (including the actual products I used) on my original blog post: http://molliemason.space/how-i-naturally-killed-a-yeast-overgrowth-and-treated-my-leaky-gut/ Look forward to connecting with you there.

For more gut-friendly recipes and tips by Mollie, check out her blog www.molliemason.space and follow along on instagram @mollie.mason


Ready to cut sugar out from your life? Take the #SugarPledge and sign up for our FREE 7-Day Sugar Detox Challenge


Want to read more?

You Finished The 7-Day Sugar Detox! NOW WHAT?

Success Story: I Went on a Sugar Detox and Lost 50 lbs and Got Off Painkillers!

Stop IBS Symptoms Immediately (And Finally Feel Better!) With These 10 Tips from Dr. Mark Hyman

Dear Mom and Dad: You Saved Me from My Darkest Celiac Moments


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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34 thoughts on “7 Foods That Heal Your Leaky Gut in 14 Days From an Expert Who Did It Herself!

  1. Leah Link

    My daughter and I have suffered leaky gut for years. i also have URTICARIA for past 5 years.
    My daughter developed her own nutritional diet, very much like this . She takes the strongest form of probiotics VST . This is such a continuous battle. i really appreciate reading these comments.

  2. Alia

    Hi. I have a question. You mentioned one can add coconut milk to their coffee, but isn’t coffee the worst thing for a leaky gut? All advice I’ve read says to stay off coffee. Could you please confirm? Thank you

  3. Tenithe Williams

    Hey Mollie!! I’d like to know, if you wouldn’t mind sharing, how you became a holistic health nutritionist? I’m very interested in the field and looking into a few schools that offer courses. Any information you’d like to share would be greatly appreciated!

  4. Mitchell L. Cordeiro

    If you want to improve your gut health even faster, than by simply adding the gut health-promoting foods to your diet, you may want to consider taking a prebiotic supplement, probiotic supplement, or both.

  5. Sarah

    Potatoes (even starch) and coconut make my symptoms worse. Coconut makes me so dizzy. But thanks for the other tips. I don’t really know what else to eat other than rice, fruit and salad right now so I have no idea what I would eat if I cut those out. To be honest I still feel lost. I have had this for 10 years too many and it really really sucks. I was so sick for so long until I took a food intolerance test and cut those foods out and there were more than the 20 that the test told me. I am taking probiotics but the die off is not fun. Will try the enzymes, collagen and apple cider vinegar though. I feel like I am never going to be healthy again. I cannot possibly get the nutrients I need.

  6. TV

    Julie March, I suffered for years from the same random outbreak of hives, every two to three months that often landed me in hospital with my throatvclosing over.

    A paleo diet and introduction of fermented foods into my diet has completely eliminated this problem, with no outbreak in over two and a half years.

    Have a look at http://thepaleoway.com

  7. Heather

    Digestive enzymes make my hair fall out. So, no to that one. Can leaky gut cause stuffy and runny nose? Watery gooey eyes?

  8. Pamela Anderson

    I love the idea of curing my leaky gut without pills or supplements, however, I am allergic to apple cider vinegar and coconut. Do you have substitutes that would work?

  9. Virna Simner

    Thanks that is good information..but I thought apple cider vinegar was meant to help acid reflux ..but how can it if it keeps the stomach acidic ?

  10. Karen

    Candida does NOT cause ADHD and it’s completely irresponsible to suggest that it does. It may cause some ‘ADHD-like’ symptoms but that is NOT the same thing. Many of us have struggled for years to accept that our minds work differently, and to find a way to exist in a world that is not built for us. You should not be reducing us to a symptom, let alone spreading false information where that symptom comes from.

  11. Amanda Patrick

    I spent years with migraines before I realized it was all from my gut. After dealing with candida and SIBO I got control over things and my migraines have been greatly reduced. Cutting out sugar is the hardest part, isn’t it! I found the cravings subside after a week or so of no sugar. Thanks for the info!

  12. Julie March

    I have been dealing with chronic hives that have no known source, according to my doctors. I have a holistic nutritionist that feels my hives are a result of Leaky Gut . I also have ulcerative colitis which I have had for years. Have you ever read about chronic hives breakout from leaky gut.? I just started Bio-K Plus probiotic referred to me by my nutritionist . Are people with IBD like Crohns and ulcerative colitis more susceptible to this.? Can you send me links or brand names to the supplementation you take, i.e. type of collagen, potato starch, prebiotics you use) and the amount? Have you heard about bone broth being a could treatment for leaky gut? Thank you for your very informative blog on this subject!

  13. Heather

    Isn’t kimchi type foods bad for Leakey gut? And is L glutimine good? Cause most digestive enzymes make your hair fall out. And shouldn’t you wait to take probiotics until you heal your Leakey gut, so it doesn’t go in your blood stream?

  14. NC

    I’m looking forward to trying this remedy but also have read coffee was out so glad to see you were Ok with it. Had to laugh at Joeys comment on being able to go back to grains again as that is exactly what I was thinking. Thanks for all the good tips.

  15. Frances

    Thanks for hour infilormative page could you pls email me the best recommended Digestive Enzymes and probiotics to buy in Sydney Australia (its brand name) and what brand of raw potato resistant starch you recommend as well?!
    Thank you again for your helpful page!😊🙏

  16. Lisa

    I was told by my functional dr that I can have coffee? And she also said dairy is fine and everything I’ve read is very contradictory to what she has said ? Any thoughts and how about veggies which are beneficial with leaky gut ?

  17. Anonymous

    You took Apple cider vinegar and Potato starch at the same time ? You mentioned taking both in the evening so I am not sure if you mixed it together or separate, but both before bed time ?

  18. Rich

    The trouble with fermented foods such as sauerkraut, kombucha and apple cider is that they are “VERY high” histamine foods which can be problematic with leaky gut. I too read much that suggested these foods were great for healing leaky cut but after breaking out in severe eczema following an adoption of fermented foods in my diet I was forced to look a little deeper. I learned that the body produces an enzyme called DAO to combat high histamine levels in the body – but often because gut function is compromised with leaky gut DAO production in the gut is also impaired – thus leading to excessive histamine levels. I am not saying you shouldn’t eat fermented foods I am simply saying that in my case they created more harm than good.

  19. Joey

    Thank you so much.. I wonder… will I ever get to eat grains or any other restricted foods again/ after I heal?

  20. Jenna

    What digestive enzymes did you take? I tried papaya enzymes and those both hurt my stomach and made my other symptoms worse.

  21. glenda crook

    any other suggestions on resistant startches I am highly allergic to all nite shades in cluding potatos
    also on the bone broth my liver does not break down glutamate , I end really much worse

  22. farzana

    Got impressed by your story and want to tell you that i am also struggling with thyroid antibodies and hypothyroidism, my symptoms are getting worse day by day, I suffer from severe leg cramps all the time and unable to sleep at night, I hardly manage to sleep only for 4 to 6 hours each day, I am in a desperate to seek help


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