36 Foods to Heal Leaky Gut Syndrome and Foods to Avoid

Recommended Foods for Leaky Gut Syndrome

Leaky gut syndrome, also known as intestinal permeability, is a condition where the lining of the digestive tract becomes damaged and allows bacteria, toxins, and undigested food particles to pass through into the bloodstream. This can lead to inflammation, allergies, and autoimmune disorders.

One way to manage leaky gut syndrome is by following a healing diet that focuses on repairing the damaged intestinal lining and reducing inflammation in the body. Here are some recommended foods to incorporate into your diet if you are dealing with leaky gut syndrome.

Fermented Foods

Fermented foods contain beneficial bacteria known as probiotics, which help promote a healthy balance of gut flora and aid in digestion.

Some examples of fermented foods include:

  • Yogurt
  • Kefir
  • Sauerkraut
  • Kimchi
  • Kombucha

It is important to choose fermented foods that are made using traditional methods and do not contain added sugars or artificial ingredients.

Bone Broth

Bone broth is rich in collagen, amino acids, and minerals that can help heal the digestive tract and improve gut health. Collagen helps strengthen the intestinal lining, while amino acids such as glutamine and glycine help repair damaged cells. You can make your own bone broth using bones from grass-fed animals or purchase it at health food stores.

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation in the body and promote healing in the gut.

Foods rich in omega-3s include fatty fish such as:

  • Salmon
  • Sardines
  • Mackerel

Or even:

Non-Starchy Vegetables

Non-starchy vegetables are low in sugar and high in fiber, making them a great choice for those with leaky gut syndrome. Some examples of non-starchy vegetables include leafy greens, broccoli, cauliflower, asparagus, and Brussels sprouts. These vegetables also contain important nutrients that support gut health such as vitamins A, C, and E.

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Non Starchy Vegetables such as:

  • Leafy Greens
  • Broccoli
  • Cauliflower
  • Asparagus
  • Brussels Sprouts

Healthy Fats

Healthy fats are important for overall health, but they can also play a role in healing the gut.

are all great sources of healthy fats that can provide nourishment and support for the digestive tract.

Fermented Dairy Alternatives

If you are sensitive to dairy, it is important to avoid traditional dairy products as they can aggravate leaky gut symptoms.

However, fermented dairy alternatives such as:

  • Coconut yogurt
  • Amond milk kefir

These foods provide probiotics and beneficial bacteria without causing inflammation or irritation in the gut.

Cooked Vegetables

Cooked vegetables are easier for the body to digest compared to raw vegetables, which can be harder on the digestive system. Cooking also helps break down the fiber in vegetables, making their nutrients more accessible and absorbable by the body.

Prebiotic Foods

Prebiotics are non-digestible fibers that act as food for probiotics, helping them thrive and maintain a healthy balance in the gut.

Some examples of prebiotic foods include:

  • Garlic
  • Onions
  • Leeks
  • Asparagus

Including these foods in your diet can help support the growth of beneficial bacteria in the gut.

Boneless Meats

Choosing boneless meats can help reduce the amount of inflammation in the body. When cooking bone-in meats, the bones release a protein called gelatin which can irritate the digestive tract in those with leaky gut syndrome.

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Opt for boneless cuts of meat such as:

  • Chicken breasts
  • Pork loin
  • Beef tenderloin

Coconut Products

Coconut contains medium-chain fatty acids that are easily digested and can help improve the health of the intestinal lining.

Some great options to incorporate into your diet:

Just be sure to choose organic, unrefined products.

Gluten-Free Grains

For those with leaky gut syndrome, it is important to avoid gluten-containing grains such as wheat, barley, and rye.

Instead, opt for gluten-free grains like:

These grains are easier on the digestive system and can help reduce inflammation in the gut.


Probiotic Supplements

In addition to incorporating probiotic-rich foods into your diet, taking a high-quality probiotic supplement can also be beneficial for improving gut health. Look for supplements that contain a variety of strains and at least 10 billion colony-forming units (CFUs).

In conclusion, following a diet that focuses on repairing the digestive tract and reducing inflammation can greatly benefit those dealing with leaky gut syndrome.

Incorporating these recommended foods into your meals can help improve gut health and support overall wellness. So, it is important to be mindful of what you eat and choose whole, nutrient-dense foods that will nourish your body and promote healing. Stay healthy! Let food be thy medicine.

By incorporating these recommended foods into your diet, you can take a proactive approach to managing leaky gut syndrome and promoting overall wellness. Be mindful of what you eat and choose whole, nutrient-dense foods that will nourish your body and support gut health. 

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Foods to Avoid with Leaky Gut Syndrome

In addition to incorporating recommended foods into your diet, it is important to avoid certain foods that can worsen symptoms of leaky gut syndrome. These include:

  • Gluten-containing Grains: As mentioned earlier, gluten can be damaging to the intestinal lining and should be avoided.
  • Processed Foods: Highly processed foods often contain additives and preservatives that can irritate the gut and contribute to inflammation.
  • Added Sugars: Too much sugar in the diet can disrupt the balance of gut bacteria and worsen symptoms of leaky gut syndrome.
  • Dairy Products: Some people with leaky gut syndrome may have difficulty digesting dairy, leading to further inflammation in the body.
  • Alcohol: Alcohol can irritate the gut lining and contribute to leaky gut syndrome.
  • Artificial Sweeteners: These can disrupt the balance of gut bacteria and may worsen symptoms in those with leaky gut syndrome.

It is important to listen to your body and pay attention to how certain foods make you feel. Consider keeping a food diary to track any potential triggers or worsening symptoms. Consulting with a healthcare professional can also help you identify any specific foods that may be causing problems for you.

Remember, every person’s body is unique and may have different dietary needs. By being mindful of what you eat and avoiding potential triggers, you can better manage your symptoms and support gut health.

Stay healthy! Let food be thy medicine.


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