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WHAT TO EAT OFTEN

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

WHAT TO EAT OCCASIONALLY

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)

WHAT NOT TO EAT

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.