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

WHAT TO EAT OFTEN

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

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

  • 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.

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

Helps reduce inflamattion and soothes the GI tract.

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

Helps increase healthy gut bacteria.

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

WHAT TO EAT OCCASIONALLY

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

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

  • 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.

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