In This Article
In This Article
Some of the best foods for a leaky gut are:
These foods, as well as some others, are known to help repair a leaky gut and heal any damage, inflammation, and discomfort that comes with it.
This is because fermented foods and nutrient-dense foods have been proven to boost beneficial bacteria, reduce inflammation, and even strengthen your digestive tract.1
These foods can significantly reduce or even stop bad bacteria and toxins from leaking into your bloodstream from your gut. It’s good to add more of these foods into your diet and avoid foods that actually cause or make leaky gut worse.
Eating these foods will also ensure a stronger gut, better defense against autoimmune disease, better digestive health, and fewer uncomfortable digestive health problems like chronic inflammation and other gastrointestinal symptoms.
There are several foods and food groups that can help heal a leaky gut and even strengthen your gut microbiome and digestive tract altogether. Here are the ones you want to add to your diet:
The following fermented foods are popular, accessible options for anyone with a leaky gut:
Fermentation is when a substance is broken down over time into a simpler substance, usually via microorganisms like yeast or bacteria. Because of this breakdown, there are active substances that are good for your body and feed the beneficial bacteria in your gut.1
Fermented foods naturally have probiotics that strengthen your gut flora, aiding in the leaky gut healing process since the beneficial bacteria in them will lessen intestinal permeability (how material passes through your intestines).
Proteins are good for you in general, but especially lean proteins like:
Proteins have been linked to better gut microbiome balance, gut repair, and decrease intestinal permeability.2 When the body breaks down key proteins, they turn into amino acids that many intestinal bacteria use as an energy source, contributing to overall gut health and metabolism.3
This is why protein is important—certain proteins found in lean meats (that are also high in fiber) can balance and even strengthen the gut.
You should look into the following cultured dairy products, lactose-free dairy substitutes, and fermented dairy products for better gut health:
This is because cultured dairy products, like fermented foods, have been broken down and contain active bacteria and substances good for your gut.4
Not only do they contribute to the diversity of the gut, but they also treat imbalance (or dysbiosis) and irritable Bowel Syndrome (IBS) and help repair a leaky gut.
Fatty fish, or oily fish, are great for the gut. These include:
This is because these fish are full of Omega-3 fatty acids, which have been proven to positively impact digestive health and gut microbiota.5 Omega-3s also help balance the gut and decrease intestinal permeability.
Not only are whole eggs packed with vitamin D, which has been proven to improve the gut barrier and decrease intestinal permeability, but they’re also a great protein option for anyone looking for other protein substitutes.6
They’re also considered a great healing food for leaky gut in general.
Opt for the following gluten-free options:
While gluten sensitivity and leaky gut as a result of gluten consumption is often linked to celiac disease, gluten, in general, can cause damage to your gut if consumed in excess.7
This is because gluten can cause an imbalance in the protein zonulin, which can often break down the tight junctions in your intestinal walls.
The following healthy fats have been proven to be good for your gut:
Healthy fats are packed with Omega-3s and are proven to improve overall health and digestion, and reduce inflammation—all good for the gut.8
Incorporate the following fruits and vegetables into your diet:
Fruits and vegetables are nutrient-dense and great for the body overall. More importantly, many of them are full of fiber, which can increase microbial diversity and boost gut health. Good bacteria will help strengthen the gut and decrease intestinal permeability.9
Many fruits and vegetables are also common solutions for common leaky gut symptoms, such as abdominal pain and bloating. They’re great food sources for a lot of vitamins and nutrients.
There are also several beverages you can add to your diet to reverse leaky gut, such as:
These beverages can strengthen your intestinal lining and promote more microbiome diversity.
Remember that if your leaky gut syndrome is pretty severe, you may want to consult a dietitian or healthcare provider so they can provide you with a more specific and tailor-fit leaky gut diet plan.
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A good leaky gut diet depends on the severity of your symptoms, intestinal permeability, food sensitivities, and food allergies, if any.
If you have leaky gut syndrome already and want to heal your gut microbiome and digestive tract, a healthcare professional may recommend a leaky gut diet tailored to you.
There are generally some foods that are considered the best for anyone suffering from leaky gut, but if you have food restrictions or preferences, your dietitian can customize a leaky gut diet plan for you.
A good leaky gut diet ensures that you:
Note: If your digestive symptoms, discomfort, or any other pains are extreme, consult a healthcare provider immediately.
Leaky gut syndrome is when your intestinal lining is weakened enough for toxins, undigested food particles, and other bacteria to pass into the bloodstream.
In a sense, because the intestinal lining has become weak, whatever is passing through it is “leaking” into the blood. This can be detrimental, as bad bacteria and other materials can cause harm.
There can be several causes or risk factors for leaky gut syndrome, such as:
Leaky gut can also be caused by a combination of these circumstances. Poor diet and lack of exercise can bolster your chances of developing a leaky gut.
Here are some leaky gut symptoms you should take note of:
Note that leaky gut can also affect other parts of your body, as the gut is connected to the rest of your systems. Because the gut and brain are connected, you may also experience mental health problems.
These symptoms can be very general and may indicate other conditions, so see a healthcare professional if you’re suffering any of them to ensure you get a correct diagnosis.
Yes, it can also be related to, or even be a comorbidity of:
If you know you’re also suffering from any of these conditions, see your healthcare professional to double-check if you’ve also got a leaky gut.
Bad bacteria are one potential cause of leaky gut syndrome. If it leaks into your bloodstream, it can negatively affect your system.
Inflammation can be a cause and effect of leaky gut. Chronic inflammation can weaken the tight junctions of your gut, and it can also be an effect of the toxins leaking into your bloodstream.
The fastest way to heal a leaky gut is to:
However, always consult with your doctor first before taking any of these steps—you may have special circumstances they need to consider first.
There may also be an underlying condition causing your leaky gut, so treating that is an important first step.
Avoid drinking milk if you want to heal your leaky gut. This is because the protein casein, which is abundant in milk, may slow down the healing process and destroy enzymes that are vital in repairing your gut lining.
Yes, but, like all foods, eat them in moderation. Nuts and seeds are great healthy fats and are rich in fiber, which will help your leaky gut.
It’s difficult to provide a specific time frame, as it often depends on the underlying cause, if any. Some people say it takes months to a year before a leaky gut is completely healed.
This is because it depends on medical intervention or dietary changes you make and implement.
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