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Leaky Gut Diet
Updated on January 31, 2024
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Leaky Gut Diet

Is it possible that your arthritis pain or autoimmune disease is linked to your gut? Many health experts believe so.

A condition called leaky gut may be causing inflammation in your body and contributing to chronic diseases.

A leaky gut happens when the lining of your intestines becomes weak and porous. It can lead to substances passing into the bloodstream, potentially leading to inflammation.

Following the leaky gut diet may help reduce inflammation and heal your digestive system. 

The leaky gut diet plan is a way of eating that aims to improve your gut health. It focuses on taking care of the lining of your intestine.

Our in-house medical expert, Dr. Rizza Mira, will also guide you in restoring your gut health with this diet.

Dr. Mira is a general practitioner who also specializes in nutrition and dietetics.


A leaky gut can cause various chronic diseases due to inflammation. Healing a leaky gut is possible by sticking to a diet that restores gut health.

Leaky Gut Diet 2

What Foods Heal a Leaky Gut?

Here are foods that you may want to eat that stick to the leaky gut diet plan:

  • Low-sugar fruits like berries
  • Vegetables
  • Omega-3 rich fish
  • Fermented foods like sauerkraut and kimchi
  • Lean meats and eggs
  • Healthy fats like olive oil, avocado, and coconut oil
  • Nuts and seeds, including walnuts and almonds

Foods rich in omega-3 (like salmon) help reduce inflammation and help in healing leaky gut. 

Fermented foods contain beneficial bacteria that can restore balance in your gut

Eggs are an excellent source of vitamin A, which is needed for a healthy gut barrier.8

Taking probiotic supplements is also a great way to heal leaky gut and promote the health of your microbiome. They keep harmful bacteria in check and reduce inflammation.

Other supplements that may improve leaky gut include:

  • Zinc9
  • Glutamine10
  • Vitamin D11

What Are the Worst Foods for Leaky Gut?

Foods that you should avoid on a leaky gut diet include:

  • Wheat and other gluten-containing grains, such as barley and rye
  • Dairy products like milk and cheese
  • Fruits high in sugar, such as dates, bananas, and mangoes
  • Omega-6 oils like canola and safflower oil
  • Desserts high in sugar and fats, including pastries, cakes, and ice cream
  • Artificial sweeteners
  • Processed foods

Generally, these foods damage the gut barrier and cause chronic inflammation.

Omega-6 fatty acids can increase the production of inflammatory compounds and worsen leaky gut symptoms. However, Dr. Rizza Mira says that not all sources are pro-inflammatory.

“In fact, some sources of omega-6 fatty acids like evening primrose and spirulina have anti-inflammatory properties that promote healing,” she says.

High-sugar and high-fat foods feed harmful bacteria in the gut, disrupt the gut microbiome, and trigger inflammation.12 So does processed foods.

Avoiding any food intolerances and limiting alcohol intake are also important.

You don’t need to stop eating these foods completely or forever. You can limit your consumption of them until your gut recovers.


To heal a leaky gut, eat lots of fruits, vegetables, fish with omega-3s, fermented foods, lean meats, and healthy fats. Cut back on wheat, dairy, sugary fruits, and artificial sweeteners. Add probiotic supplements and vitamins like zinc, glutamine, and vitamin D to help your gut heal and reduce inflammation.

More Ways to Prevent Leaky Gut

Leaky gut is a potential underlying factor for many chronic diseases. 

It turns out there may be some truth to the Hippocrates’ statement. The “Father of Medicine” believed all disease begins in the gut.

While many things can cause a leaky gut, the good news is the gut is incredibly resilient and can heal quickly.

The best way to heal a leaky gut is with an anti-inflammatory diet incorporating healthy foods rich in fiber and probiotics.

Diet and lifestyle changes can also help you improve gut health. Some of them are:

  • Exercising 
  • Getting more sleep
  • Reducing stress
  • Avoiding NSAIDs (e.g. ibuprofen)

Combining these healthy habits will improve leaky gut symptoms. They can also keep your gut microbiome healthy and heal your leaky gut. 


Help prevent and heal a leaky gut by eating foods that reduce inflammation and promote gut health. Make lifestyle changes like regular exercise, getting enough sleep, managing stress, and avoiding NSAID pain relievers. These simple steps can go a long way in improving gut health.


To heal a leaky gut, eat lots of fruits, vegetables, fish with omega-3s, fermented foods, lean meats, and healthy fats. Cut back on wheat, dairy, sugary fruits, and artificial sweeteners. Add probiotic supplements and vitamins like zinc, glutamine, and vitamin D to help your gut heal and reduce inflammation.

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What Is Leaky Gut Syndrome?

Leaky gut syndrome is a condition where the lining of your intestine becomes porous. As a result, there is increased intestinal permeability.

Higher intestinal permeability lets harmful substances to “leak” into your blood. Typically, your gut lining acts like a tight seal, keeping most things where they belong.

When the gut leaks, undigested food particles and bacteria enter the bloodstream. The immune system doesn’t recognize these foreign objects and attacks them.

In turn, the immune response causes inflammation throughout the body. It can lead to digestive health symptoms and many chronic health conditions.


Leaky gut can exhibit symptoms like low energy, joint pain, stomach troubles, brain fog, and skin issues. These are often linked to problems with foods like gluten and dairy. In more severe cases, it might even play a role in conditions like autoimmune diseases, depression, diabetes, and IBS.

What Causes Leaky Gut Syndrome?

Leaky gut syndrome occurs when the bonds between the cells that line the intestinal wall break down.

These bonds (tight junctions) help keep the digestive system barrier intact and prevent large molecules from passing through.1

Tight junctions can break down due to many factors. These include stress, poor diet, infections, and certain digestive health disorders. 

Let’s take a closer look at what causes leaky gut syndrome.

Digestive Disorders

Leaky gut syndrome is often triggered by gut disorders, such as:

  • Celiac disease
  • Crohn’s disease
  • Ulcerative colitis
  • Irritable bowel syndrome (IBS)

Unsurprisingly, these diseases are all characterized by high levels of inflammation.2

In people with Celiac disease, eating gluten activates a compound called zonulin. This compound breaks down tight junctions and creates holes in the gut.

Those with Crohn’s disease often have gut barriers sensitive to non-steroidal anti-inflammatory drugs (NSAIDs).3 Genetics seem to be partly responsible for this.

It’s unclear how ulcerative colitis and IBS cause leaky gut syndrome. But in both conditions, the proteins that maintain healthy tight junctions are significantly reduced.2

Other Illnesses That Trigger a Leaky Gut

Other diseases are also linked to a leaky gut. Certain autoimmune diseases like type 1 diabetes and rheumatoid arthritis are often associated with increased intestinal permeability.3 

Evidence strongly suggests that leaky gut plays a role in these diseases. 

Bacterial and viral infections that cause stomach flu are common causes of leaky gut. In most people, the gut heals itself after the infection is cleared. 

However, some people continue to experience leaky gut long after they’ve recovered.3 

H. pylori is another common culprit for a leaky gut. This bad bacteria can take over your gut and cause ulcers. 

It causes inflammation that damages the intestinal lining and makes it porous. Early studies have also linked H. pylori to various skin problems.4

Stress and Unhealthy Lifestyle

While genetics play a role in your digestive health, your lifestyle also has an enormous impact. 

For example, the standard American diet (which is low in fiber and high in sugar and saturated fats) contributes to a leaky gut.5

Similar diets cause gut inflammation and increased permeability.

Drinking too much alcohol can also affect your gut health. Alcohol damages the cells that line the intestines and breaks down the gut barrier.6

Chronic stress is another leaky gut trigger. Stress raises your cortisol levels, which weakens the gut barrier.7

Studies have found that married couples with more arguments and conflict are likelier to have a leaky gut than couples with more peaceful marriages.7 

Imbalanced Gut Microbiome

Bacteria play an important role in keeping your gut healthy. Having lots of diversity and a balance of good and bad bacteria helps protect the gut barrier and keeps it sealed.

When your gut flora loses balance, it can cause intestinal inflammation and a leaky gut. Factors that can disrupt your gut bacteria are:

  • Poor diet (high in sugar and fat and low in fiber)
  • Stress
  • Too much alcohol
  • Poor sleep
  • Lack of exercise
  • Antibiotics


Leaky gut happens when the protective bonds between the cells in your gut break down. Stress, bad eating habits, infections, and digestive health issues can all affect these bonds and lead to a leaky gut.

Leaky Gut Symptoms and Their Effects on Your Body

Symptoms may vary because a leaky gut has many causes and creates inflammation throughout the body. Common symptoms include1:

  • Low energy levels
  • Joint pain
  • Gas and bloating 
  • Brain fog and headaches
  • Skin issues (e.g., eczema and atopic dermatitis)

People with leaky gut may also have food sensitivities, such as gluten and lactose intolerance.

These symptoms can be frustrating as they can be unpredictable. They can also make daily activities like eating and exercising uncomfortable and stressful.

More serious issues that can arise from a leaky gut include:1

  • Autoimmune diseases
  • Depression 
  • Diabetes
  • Inflammatory bowel disease
  • Multiple sclerosis


Leaky gut can exhibit symptoms like low energy, joint pain, stomach troubles, brain fog, and skin issues. These are often linked to problems with foods like gluten and dairy. In more severe cases, it might even play a role in conditions like autoimmune diseases, depression, diabetes, and IBS.

What’s the Fastest Way to Heal a Leaky Gut?

One of the fastest ways to heal leaky gut is through food that sticks to the leaky gut diet plan.

Food is an excellent tool to help heal a leaky gut. Certain foods can feed beneficial gut bacteria, reduce inflammation, and improve leaky gut symptoms.

However, others can actually make a leaky gut worse. Read on to know which foods you should eat and avoid to heal your gut.

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Updated on January 31, 2024
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12 sources cited
Updated on January 31, 2024
  1. The Leaky Gut: Mechanisms, Measurement and Clinical Implications in Humans” Gut
  2. Rapid disruption of intestinal barrier function by gliadin involves altered expression of apical junctional proteins” Federation of European Biochemical Societies Letters
  3. Alterations in intestinal permeability” Gut
  4. Helicobacter pylori and skin disorders: a comprehensive review of the available literature.” European Review for Medical and Pharmacological Sciences.
  5.  “High-Glucose or -Fructose Diet Cause Changes of the Gut Microbiota and Metabolic Disorders in Mice without Body Weight Change” Nutrients
  6. Increased Intestinal Permeability and Decreased Barrier Function: Does It Really Influence the Risk of Inflammation?” Inflammatory Intestinal Diseases
  7. Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition” Current Opinion in Behavioral Sciences
  8. Retinol and retinol-binding protein: gut integrity and circulating immunoglobulins” The Journal of Infectious Diseases
  9. Zinc supplementation tightens "leaky gut" in Crohn's disease” Inflammatory Bowel Diseases
  10. Glutamine and the regulation of intestinal permeability: from bench to bedside” Current Opinion in Clinical Nutrition and Metabolic Care
  11. Effects of vitamin D supplementation on intestinal permeability, cathelicidin and disease markers in Crohn’s disease: Results from a randomised double-blind placebo-controlled study” United European Gastroenterology Journal
  12. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria” Nutrients
Dr. Rizza Mira
Dr. Rizza Mira
Medical Reviewer
Dr. Rizza Mira is a medical doctor and a general practitioner who specializes in pediatrics, nutrition, dietetics, and public health.

As a pediatrician, she is dedicated to the general health and well-being of children and expecting parents. She believes that good nutrition, a healthy lifestyle, and prevention of illness are key to ensuring the health of children and their families.

When she’s not in the hospital, Rizza advocates and mobilizes causes like breastfeeding, vaccination drives, and initiatives to prevent illness in the community.
Will Hunter
Will Hunter
Content Contributor
Will is a content writer for KnowYourDNA. He received his B.A. in Psychology from the University of California, Los Angeles. Will has 7 years of experience writing health-related content, with an emphasis on nutrition, alternative medicine, and longevity.
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