The Ultimate Leaky Gut Diet: Foods to Eat and Avoid

  • Bone broth contains many nutrients which can help heal and soothe the intestinal lining.
  • The beneficial bacteria found in fermented foods like kimchi and sauerkraut can help balance out the gut microbiome.
  • High levels of sugar, refined carbohydrates, and artificial ingredients can cause intestinal lining damage and inflammation.
The Ultimate Leaky Gut Diet Foods to Eat and Avoid

You may have heard the term "leaky gut" if you experience problems with your digestion, fatigue, or skin. When the gut lining is compromised, toxins and partially digested food can leak into the bloodstream and cause this condition. There are steps you can take to heal your gut and reduce your symptoms, which is good news. Adhering to a leaky gut diet is among the most efficient ways to achieve this. This article will discuss the foods to eat and steer clear of in order to support gut health and encourage healing. Everything you need to know to begin your journey to a healthier gut will be covered, from gut-friendly probiotics to gut-damaging sugar. Read on to learn the best leaky gut diet, whether you have digestive issues or are just trying to improve the health of your gut.

Understanding Leaky Gut Syndrome

Let's examine leaky gut syndrome and its causes in more detail before getting into the specifics of a leaky gut diet. The lining of the intestine acts as a barrier to keep harmful substances out while allowing nutrients to pass through. When this barrier is compromised, bacteria, toxins, and other dangerous substances may be able to enter the bloodstream. This may set off an immune reaction, resulting in inflammation and a variety of symptoms.

Several things, including the following, can lead to leaky gut syndrome:

  • Poor diet: An intestinal lining that has been irritated or damaged by processed foods, sugar, or refined carbohydrates may be the result of poor diet.
  • Chronic stress: Stress can exacerbate inflammatory conditions within the body and harm the lining of the intestines.
  • Medications: A number of drugs, including antibiotics and nonsteroidal anti-inflammatory drugs (NSAIDs), have the potential to upset the balance of gut bacteria, which can lead to leaky gut syndrome.
  • Infections: Leaky gut syndrome can be exacerbated by certain infections, including candida overgrowth and small intestine bacterial overgrowth (SIBO).
  • Environmental toxins: Pesticides, heavy metals, and other pollutants can harm the intestinal lining when they are exposed to them.

The Importance of Diet in Healing Leaky Gut

The diet is one of the most crucial factors to take into account when it comes to healing the gut, despite the fact that there are many factors that can cause leaky gut syndrome. Our diets can either support gut health and encourage healing, or they can promote inflammation and harm the lining of our intestines.

A leaky gut diet places an emphasis on consuming fewer of the foods that are known to cause inflammation and damage to the intestinal lining and more of the nutrient-rich, gut-healing foods. A leaky gut diet can help you reduce inflammation, encourage the healing of your intestinal lining, and get rid of symptoms like bloating, gas, and fatigue.

Foods to Eat to Heal Leaky Gut

Let's examine the foods you ought to eat in more detail in order to support gut health and encourage healing now that we are aware of how crucial diet is in treating leaky gut syndrome.

1. Bone broth

Collagen, gelatin, and amino acids found in bone broth are among the many nutrients that can help heal and soothe the intestinal lining. It's also a great source of electrolytes, which can be beneficial for those experiencing diarrhea or vomiting.

2. Fermented foods

The beneficial bacteria found in fermented foods like kimchi, kefir, and sauerkraut can help the gut microbiome get back in balance. Prebiotics are another ingredient in these foods that feed the good bacteria in the gut.

3. Leafy greens

The nutrients found in leafy greens like spinach, kale, and Swiss chard, such as vitamins A and C, can support immune system health and encourage intestinal lining healing.

4. Healthy fats

Gut health can be supported and inflammation reduced by eating foods high in healthy fats like avocado, coconut oil, and olive oil. These fats are essential for nutrient absorption as well.

5. Wild-caught fish

Omega-3 fatty acids, which are abundant in wild-caught fish like salmon and sardines and which can encourage intestinal lining healing and reduce inflammation, can help reduce swelling.

Top Foods to Avoid for Leaky Gut

In addition to including foods that promote gut health in your diet, it's crucial to stay away from those that can cause inflammation and harm to the intestinal lining. A diet for a leaky gut should steer clear of the following foods:

1. Sugar

The gut's harmful bacteria can be fed by sugar, which also contributes significantly to inflammation. Stay away from processed foods, sweet drinks, and treats with sugar.

2. Gluten

Gluten can be challenging to digest and can wreak havoc on the intestinal lining by causing inflammation. Don't eat any wheat, barley, or rye.

3. Dairy

Dairy products can be hard for some people to digest and can cause inflammation in their bodies. Stay away from milk, cheese, and yogurt.

4. Processed foods

Processed foods frequently contain high levels of sugar, refined carbohydrates, and artificial ingredients, all of which can cause intestinal lining damage and inflammation. Steer clear of fast food, frozen dinners, and packaged snacks.

5. Alcohol

Alcohol can affect the balance of gut bacteria, which can lead to inflammation and intestinal lining damage. Beware of beer, wine, and spirits.

Leaky Gut Diet Meal Plan

Making a meal plan for the leaky gut diet is a great way to make sure you're getting all the nutrients you need to support gut healing. Here is an illustration of how a day on a diet for a leaky gut might look:


  • Green smoothie with spinach, banana, almond milk, and chia seeds
  • Gluten-free toast with avocado and smoked salmon


  • Handful of almonds
  • Apple slices with almond butter


  • Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and olive oil dressing
  • Fermented vegetables like kimchi or sauerkraut


  • Carrot sticks with hummus
  • Kefir or coconut yogurt


  • Grilled salmon with roasted sweet potatoes and broccoli
  • Bone broth

Meal Prep Tips for a Leaky Gut Diet

Those who follow a leaky gut diet may find that meal preparation is a useful tool. To get you started, consider the following advice:

Plan Your Meals

Plan your meals and snacks by setting aside some time each week. This will make it easier for you to avoid foods that harm your digestive system and make sure you're getting all the nutrients you need.

Cook in Advance

Making your meals ahead of time can help you save time and stick to your leaky gut diet. Lean protein sources like chicken or fish, roasted vegetables, and bone broth can be prepared in large batches and kept in the refrigerator or freezer for quick meals all week.

Keep Healthy Snacks on Hand

When you have wholesome snacks on hand, you won't be tempted to reach for gastrointestinally harmful foods. Consider keeping chopped vegetables, hard-boiled eggs, nuts, and seeds on hand for quick snacks.

Leaky Gut Diet Recipes

Here are some starter recipes for the leaky gut diet:

1. Bone Broth


  • 2-3 lbs of bones (chicken, beef, or pork)
  • 2-3 carrots, chopped
  • 2-3 celery stalks, chopped
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 2 tbsp of apple cider vinegar
  • Salt and pepper to taste


1. Preheat the oven to 400°F. Place the bones on a baking sheet and roast for 30-45 minutes, until browned.

2. Place the bones, vegetables, garlic, and apple cider vinegar in a large pot. Cover with water and bring to a boil.

3. Reduce the heat to low and simmer for 12-24 hours, until the broth is rich and flavorful.

4. Strain the broth and season with salt and pepper to taste.

2. Fermented Vegetables


  • 1 head of cabbage, thinly sliced
  • 1 tbsp of sea salt
  • 1 tbsp of caraway seeds
  • 4 cloves of garlic, minced
  • 1-2 tbsp of whey (optional)


1. In a large bowl, combine the cabbage, sea salt, and caraway seeds. Massage the cabbage with your hands for 5-10 minutes, until it begins to release liquid.

2. Add the garlic and whey (if using) to the bowl and mix well.

3. Transfer the mixture to a large glass jar, pressing down firmly to pack the cabbage tightly.

4. Cover the jar with a lid or cloth and let it sit at room temperature for 3-7 days, until it is fermented to your liking.

5. Store the jar in the fridge and enjoy as a side dish or snack.

Supplements for Healing Leaky Gut

Supplements can be helpful for treating leaky gut in addition to a healthy diet. Here are some of the best supplements to take into account:

1. Probiotics

Probiotics are good bacteria that can support a balanced microbiome in the gut. Consuming a high-quality probiotic supplement can aid in reducing inflammation, enhancing digestion, and enhancing gut health in general. For the best results, choose a probiotic supplement that includes a variety of different bacterial strains.

2. L-Glutamine

L-glutamine is a necessary amino acid for the repair of the gut lining. It can support the growth of healthy gut cells, lessen inflammation, and enhance overall gut health. L-glutamine supplements can be an excellent way to support gut healing.

3. Digestive Enzymes

Due to their ability to improve food digestion and lessen stress on the digestive system, digestive enzymes can be beneficial for people with leaky gut. Look for a digestive enzyme supplement with a wide range of enzymes, such as protease, amylase, and lipase.

Managing Leaky Gut with a Holistic Approach

There are other lifestyle choices that can support gut health and encourage healing in addition to adhering to a leaky gut diet. Here are a few all-natural ways to treat leaky gut:

Reduce Stress

Gut problems can be significantly impacted by stress. Your body releases hormones in response to stress that can disrupt the gut microbiome and lead to inflammation. Gut health can be supported by finding techniques for managing stress, such as deep breathing, yoga, or meditation.

Get Enough Sleep

For gut health, getting enough sleep is crucial. When you don't get enough sleep, your body makes more stress hormones, which can harm the lining of your gut. To support gut health and general wellness, aim for 7-9 hours of sleep each night.

Exercise Regularly

Exercise on a regular basis can help to lower inflammation, enhance digestion, and support the development of good gut bacteria. Every day, try to spend at least 30 minutes engaging in moderate-intensity exercise, such as walking, biking, or swimming.


It takes a multifaceted strategy to treat leaky gut, including dietary adjustments, supplementation, and lifestyle adjustments. You can promote gut healing and enhance your general health by adhering to a diet that places an emphasis on gut-friendly foods while avoiding foods that damage the gut. Keep in mind that it may take some time before you see results, so be patient and consistent in your approach. However, you can overcome leaky gut and live a healthier, happier life with the appropriate methods and techniques.


  1. Raman, R. (2019, October 29). The Leaky Gut Diet Plan: What to Eat, What to Avoid. Healthline; Healthline Media. ‌


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