Leaky Gut Diet: How to take care of your Leaky Gut


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Omega 3 EFAS / Proteins

Helps reduce inflamation.

  • Grass fed or organic meats (beef, bison, elk, chicken, rabbit, goat, lamb)
  • Bone broth
  • Wild fish
  • Pasture raised eggs and egg yolks
  • Fish oild
  • Help (seeds and oil)
  • Chia seeds (ground)
  • Flax seeds (ground seeds and oil)
  • Anchovies
  • Mackerel
  • Walnuts

Lightly Steamed or Cooked Non-Starchy Vegetables

Easy on digestion and anti-inflammatory. Fiber also feeds healthy gut bacteria.

  • Leafy greens (dandelion, spinach, chard, watercress, kale, escarole, endive)
  • Broccoli
  • Cauliflower
  • Artichoke
  • Asparagus
  • Cabbage
  • Cucumber
  • Mushrooms
  • Sprouts
  • Celery
  • Radish
  • Brussels sprouts
  • Zucchini

Helpful Supplements

  • Probiotic supplements
  • Collagen peptides
  • Gelatin powder
  • L-glutamine
  • Quercetin
  • Marshmallow root capsules
  • Licorice root capsules or chewable tablets (DGL)
  • Resistant starch (raw green banana flour, inulin, trehalose, non-gmo potato starch)

May trigger digestive symptoms such as gas, cramping or bloating if eaten in large amounts, or if you’re already prone to digestive symptoms.

Other Healthy Anti-Inflammatory Fats

  • Avocado
  • Unrefined avocado oil
  • Unrefined olive oil
  • Olives
  • Unrefined coconut oil
  • Coconut meat
  • Chee (clarified butter)
  • Grass-fed butter

Spices and Herbs

Helps reduce inflamattion and soothes the GI tract.

  • Ginger
  • Turmeric
  • Marshmallow root tea
  • Licorice root tea (DGL)
  • Peppermint
  • Dandelion root tea

Probiotic Foods

Helps increase healthy gut bacteria.

  • Coconut milk yogurt
  • Coconut milk kefir
  • Almond yogurt
  • Sauerkraut
  • Kimchi
  • Beet kvass


Starchy Vegetables

Fiber helps remove toxins in the GI tract, but excess carbs can further damage the gut lining.

  • Sweet potatoes
  • Yam
  • Beets
  • Carrots
  • Squash
  • Parsnips
  • Pumpkin
  • Turnips

Natural Sweeteners

In very small amounts because any kind of sugar feeds candida, which worsens leaky gut.

  • Raw honey
  • Coconut nectar
  • Green leaf stevia
  • Monk fruit sweetener
  • Pure maple syrup
  • Applesauce
  • Poached apples and pears (steamed fruit is easier on digestion)


Foods That Damage Gut Lining

  • Legumes (including peanuts)
  • Dairy products (milk, dairy yogurt, cheese, whey)
  • Grains
  • Gluten
  • Refined Sugar
  • Unfermented soy products
  • Alcohol
  • Artificial Sweeteners (sucralose, aspartame)
  • Packaged, boxed, and processed foods
  • Refined vegetable oils (canola, peanut, soy, corn, safflower, sunflower)
  • Deli meats and non-organic meats
  • Nightshade vegetables such as eggplant, bell peppers, potatoes, and tomatoes may promote inflammation especially for those with autoimmune conditions, which are commonly seen with leaky gut.

Related Videos

Learn more on our Wednesday Wellness videos below.



What we need is empowerment and self-care. We have to change our whole mindset about our health and embrace lifestyle medicine. Here at DrGeorgeJ Holistic Health and Healing, we offer support and empowerment to everyone and everyone who chooses to live fully alive and empowered to optimal body, mind, and spirit health through the Creator Model of Healthcare’s 5 Pillars of Wellness.

We are excited to be a part of a change in the healthcare.


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