Leaky Gut Diet Plan

A leaky gut diet plan is a way to help your body heal from any digestive issues, such as irritable bowel syndrome or Crohn’s disease. It will also help you lose weight and improve your health in other ways.


Millions of individuals are believed to be affected by the leaky gut syndrome, many of whom are unaware of it. The good news is that adhering to a leaky gut diet may help you overcome this problem.

You may believe leaky gut syndrome affects digestive health, but it can lead to various other health issues. A leaky gut, for example, may be the source of your food allergies, tiredness, joint pain, thyroid illness, and autoimmune disorders, according to a new study.

What’s the quickest method to get rid of a leaky gut? One of the most effective ways to get your health back on track is to follow a mending leaky gut syndrome diet.

What Is Leaky Gut Syndrome?

The leaky gut syndrome is a disease that compromises the integrity of the gut lining, which acts as the intestines’ natural barrier. It’s also known as “intestinal permeability,” It happens when the gut wall is compromised, enabling chemicals that shouldn’t be taken into the circulation to do so.

Partially digested proteins and lipids, for example, may leak past the intestinal lining and into the circulation, triggering an allergic reaction.


How can you know whether a leaky gut treatment plan is right for you? Multiple food sensitivities are one of the most telling indications that you may have a leaky gut.

Allergic reactions produced by a leaky gut don’t always result in a rash all over your body, but they may cause various additional symptoms. Leaky gut may cause a variety of symptoms, including:

  • Bloating
  • Sensitivities to foods
  • Thyroid problems
  • Fatigue
  • Joint discomfort
  • Headaches
  • Rosacea and acne
  • Digestive issues
  • gaining weight

Intestinal permeability, if not corrected, may lead to more severe health problems.

According to a study published in the Journal of Diabetes, a substantial body of data links leaky gut syndrome to autoimmune disorders, including type 1 diabetes.

Another issue with a leaky gut is that it may lead to malabsorption of essential minerals and nutrients such as zinc, iron, and vitamin B12.

Experts suggest that you have a leaky gut test to see whether this is the source of your symptoms and to assist you in discovering any contributing variables.

What is the cause of a leaky gut?

A variety of things may induce a leaky gut, including:

  • a bad diet (low in fiber and high in sugar)
  • smoking
  • consuming alcoholic beverages
  • usage of certain medicines regularly
  • propensity caused by genes

The following are some examples of possible dietary causes:

  • Lectins are present in various foods, not only wheat, and your body is usually OK with them when eaten in modest quantities. Foods high in lectins, on the other hand, are more troublesome. Wheat, rice, spelled, and soy is some of the lectins and foods that induce leaky gut.
  • Another food that may induce a leaky gut is conventional cow’s milk. The protein A1 casein in dairy is the component that affects your stomach. Pasteurization also kills essential enzymes, making carbohydrates like lactose harder to digest. As a result, I only suggest purchasing raw dairy products from A2 cows, goats, sheep, or buffalo.
  •  Gluten-containing grains – Depending on how well you handle gluten, these grains may cause damage to your intestinal lining. Once your gut is healed, you may reintroduce fermented and sprouted grains to your diet on a limited basis.
  • Sugar – When consumed in excessive quantities, added sugar may cause havoc with your digestive system. Sugar encourages the development of yeast, candida, and harmful bacteria in your stomach, causing additional damage. Exotoxins are toxins produced by harmful bacteria that harm good cells and may eat a hole in your gut wall.

Foods to Eat

If you have the leaky gut syndrome, it’s past time to start following a leaky gut diet. Foods that are simple to digest and may aid in repairing the intestinal lining are included in this kind of diet.

Here are some of the healthiest things to eat if you have leaky gut syndrome:

  • Bone Broth includes collagen and the amino acids proline and glycine, which may aid in the healing of damaged cell walls. Many of my patients have gone on a three-day bone broth fast to assist with leaky gut and autoimmune illness.
  • Raw Cultured Dairy – When raw dairy is fermented, it includes beneficial bacteria and short-chain fatty acids that may aid in intestinal healing. Pastured kefir, yogurt, amasai, butter, and raw cheese are some of the finest choices.
  • Fermented Foods — Fermented veggies are among the best probiotic foods, like fermented dairy products. They include organic acids, which help maintain intestinal pH equilibrium, and probiotics, which help sustain the gut flora. Sauerkraut, kimchi, and kvass are all good options.
  • Coconut Goods – Coconut products, in general, are beneficial to your gut health. Coconut’s medium-chain fatty acids are believed to be simpler to digest than other fats, making them beneficial to digestive health. Coconut kefir also includes beneficial microorganisms that help your digestive system.
  • Sprouted Seeds – Sprouted seeds such as chia seeds, flaxseeds, and hemp seeds are high in fiber and may aid in the development of good bacteria. If you have a severe leaky gut, you may need to start with steamed veggies and fruit to obtain your fiber.
  • Healthy Fats – Healthy fats like egg yolks, avocados, ghee, and coconut oil, when consumed in moderation, are gentle on the stomach and improve nutrient absorption.
  • Omega-3 Fats – Certain protein sources, such as grass-fed beef, lamb, and wild-caught salmon, contain beneficial omega-3 fats.
  • Fruit – Getting your vitamins and minerals from one to two servings of fruit each day is a brilliant idea. To create homemade apple sauce or fruit sauce, simmer apples and pears. Fruit should be eaten in the morning rather than later in the day, and fruit should be consumed in moderation.


In a leaky gut treatment plan, many vitamins promote digestive health while protecting the gut lining from additional harm. The six most helpful leaky gut supplements, in my opinion, are:

  • Probiotics (50–100 billion units per day) — This is the essential supplement to take since it aids in the replenishment of beneficial bacteria while crowding out harmful bacteria. Probiotics may be found in both dietary and supplement forms, which I suggest. You risk failing to re-inoculate the gut with helpful bacteria that will keep harmful bacteria at bay if you follow part of the procedure in treating leaky gut syndrome by eliminating the damaging irritants. Look for Bacillus clausii, Bacillus subtilis, Saccharomyces boulardii, and Bacillus coagulans, according to current studies.
  • Digestive enzymes (one to two capsules at the start of each meal) – This guarantees that meals are wholly digested, reducing the risk of partly digested food particles and proteins causing damage to your gut wall.
  • L-Glutamine Powder – An essential amino acid supplement with anti-inflammatory effects required to develop and repair your intestinal lining, glutamine powder is needed for any program intended to treat leaky gut. L-glutamine has many advantages, including serving as a protector, coating your cell walls, and repelling allergens.
  • Licorice Root — Licorice root is an adaptogenic herb that supports the body’s natural mechanisms for preserving the mucosal lining of the stomach and duodenum by balancing cortisol levels and improving acid production in the stomach. Because it may assist improve the way you generate and metabolize cortisol, this herb is beneficial if your leaky gut is caused by emotional stress.
  • Shilajit – A tar-like medicinal plant often used in Ayurvedic medicine, shilajit may help prevent stomach ulcers and decrease inflammation caused by leaky gut.
  • Marshmallow Root – Marshmallow root is a beautiful addition to any natural medicine cabinet because of its antioxidant and antihistamine qualities, especially for people suffering from gut-related problems.

Foods to Avoid

If you have the leaky gut syndrome, what foods should you avoid? When following a leaky gut diet, it’s critical to prevent or restrict allergies and inflammatory foods.

Avoid the following foods/ingredients:

  • Unsprouted grains, particularly gluten-containing grains (wheat, rye, and barley) — sprouting and fermenting grains lowers phytates and lectins, making these meals more straightforward to digest.
  • Foods that have been processed and have sugar added to them
  • Foods containing genetically engineered organisms (GMO and hybridized foods tend to be the highest in lectins since they have been modified to fight off bugs)
  • Oils that have been refined
  • Foods that have been processed using synthetic food additives
  • Dairy products in the traditional sense
  • consuming a lot of booze

Sample Menu

Based on the above suggestions for the best and worst leaky gut foods, below is an example of a few days’ worths of meals while following a leaky gut diet plan:

Day #1

  • Avocado on sprouted grain toast with sauerkraut and tomatoes for breakfast
  • Salad with sliced grass-fed beef and grilled or cultured vegetables for lunch
  • Dinner: stir-fry with a variety of vegetables and a protein of our choosing

Day #2

  • Yogurt parfait with plain yogurt, chia seeds, and berries for breakfast
  • Lunch: steamed vegetables with olive oil-dressed cooked fish, such as salmon.
  • Seared chicken with a mixed salad or vegetable soup for dinner

Day #3

  • Breakfast: coconut milk, kefir or raw milk, sprouted almond butter, and collagen protein powder in a smoothie
  • Lunch: chicken salad with avocado and yogurt, served with vegetables or a salad
  • Steak or fish with vegetable soup for dinner

Other Gut Health Hints

In addition to following the dietary plan outlined above, it’s essential to avoid possible “toxins” such as those found in tap water, alcohol, cigarettes, pesticides, NSAID pain relievers, and antibiotics, all of which may cause the stomach to become stressed. If your doctor has recommended them for you, always check with them first.

Another recommendation is to start with an elimination diet. When it comes to worsening or improving digestive health, certain meals seem to be in the “gray region.” Some individuals, for example, respond better to particular protein meals than others.

Is it true that eggs are harmful to the leaky gut? What about legumes and beans?

You may start by avoiding eggs and beans and then gradually reintroduce them after a few weeks. This may assist you in determining whether or not they are an issue for you.

Try meat, poultry, fish, collagen protein, or bone broth protein powder instead of eggs and beans.

Because FODMAP carbohydrates may aggravate digestive problems like bloating and gas, reducing your consumption of FODMAP foods is also advised as part of an elimination diet.


  • Leaky gut, also known as intestinal permeability, is a disorder that develops when the lining of the intestine gets damaged.
  • Not only does it affect digestive health, but it may also lead to a slew of inflammatory and autoimmune symptoms. Bloating, gas, joint discomfort, tiredness, skin problems, thyroid problems, headaches, and other symptoms are possible.
  • What meals are harmful to your digestive system? Processed foods, added sugar, refined oils, unsprouted grains, gluten, conventional dairy, and foods rich in lectins should all be avoided following a leaky gut diet.
  • If you have leaky stomach symptoms, what should you eat? Fermented foods, bone broth, coconut, fruits and vegetables, and high-quality meat, fish, and poultry should be prioritized.

Frequently Asked Questions

What food heals leaky gut?

A: In general, a leaky gut is a condition that occurs when the intestines become inflamed and start to allow food particles into the bloodstream. This leads to an increased risk of developing autoimmune diseases such as rheumatoid arthritis, lupus, psoriasis, celiac disease, and type 1 diabetes.

What are 3 foods bad for your gut?

A: Raw eggs, raw meat, and raw fish can cause stomach problems.

What vegetables are rotten for leaky gut?

A: Broccoli, cauliflower, Brussels sprouts, and cabbage.

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