The Leaky Gut Diet-Foods to Eat and Avoid for Gut Healing

What Is the Leaky Gut Diet?

Leaky Gut Diet—as the name suggests—is all about healing your gut from the inside out. The leaky gut diet is a nutrition plan designed to:

• Calm inflammation and promote healing.
• Support gut barrier repair.
• Nourish healthy gut bacteria for optimal balance.

The key principles to follow are:

• Prioritise whole, nutrient-dense foods.
• Avoid common gut irritants that worsen permeability. 
• Add gut-repairing nutrients like collagen and glutamine that promote lining healing.

Read more on: How to Heal Leaky Gut Syndrome Naturally?

Foods to Eat for Gut Healing

Healing your gut starts with what’s on your plate!

Here is your guide to gut-loving choices:

1. Anti-Inflammatory Foods:

• Load up on Berries, leafy greens, zucchini, cucumbers, carrots, and broccoli.
• Enjoy healthy fats like avocados, olive oil, flaxseeds, and chia seeds.
• Herbs and Spices like Turmeric, ginger, and garlic for their anti-inflammatory properties.

2. High-Fiber Foods:

• Feed your gut bacteria with soluble fibre from oats, apples, bananas, sweet potatoes, and lentils.

3. Fermented Foods:

• Restore balance with probiotics in fermented foods because they contain beneficial gut bacteria.
• Examples: Sauerkraut, kimchi, kefir, yoghurt (dairy or non-dairy), and miso.

4. Bone Broth:

• Repair your gut lining with collagen-rich bone broth, which contains amino acids like glutamine.

5. Omega-3 Fatty Acids:

• Fight inflammation with omega-3 fatty acids found in fatty fishes like salmon, mackerel, walnuts and flaxseeds.

6. Low-FODMAP Foods:

• Low-FODMAP foods refer to foods low in Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are types of carbohydrates that can be hard for some people to digest.
• For sensitive individuals or those with IBS (Irritable Bowel Syndrome), low-FODMAP foods like zucchini, spinach, and carrots are easier on the stomach and can reduce bloating.

7. Lean Proteins:

• Support tissue repair with the essential amino acids present in chicken, turkey, and fish.

8. Coconut Products:

• Include coconut oil and coconut milk in your diet for their antimicrobial properties and easy digestibility.

Foods to Avoid with Leaky Gut

To be aware of what you should avoid is just as important as what you eat. A leaky gut does not stand a chance when you know what to cut out.

Here are what foods you need to avoid if you are struggling with a leaky gut.

1. Processed Foods:

• Packaged snacks, fast foods, and processed meats are packed with preservatives and artificial additives that can irritate and damage the gut lining.

2. Gluten:

• Found in wheat, barley, and rye, gluten can weaken the intestinal barrier, especially in individuals prone to sensitivity.

3. Dairy Products:

• Lactose and casein in dairy can be hard to digest for some people with leaky gut. Opt for non-dairy alternatives like almond or coconut milk.

4. Refined Sugar and Artificial Sweeteners:

• Sugar feeds harmful bacteria in the gut, while artificial sweeteners like aspartame can disturb the gut microbiome.

5. Alcohol:

• Alcohol damages the intestinal lining and upsets the balance of gut bacteria, slowing down the healing process

6. Soy and Legumes (if sensitive):

• Antinutrients in these can irritate the gut for some individuals

7. High-FODMAP Foods (if sensitive):

• Garlic, onions, and fruits like apples and pears can worsen bloating and gut discomfort.

8. Fried and Trans Fats:

• Foods like fried chicken, chips, and pastries increase inflammation and slow digestion.

Supplements to Support Gut Healing

When it comes to supporting gut healing, the right supplements can work wonders.

The supplements can be considered the building blocks your gut needs to recover and thrive.

Take a look at the list of essential supplements to help you on your journey.

• Probiotics: Strains like Lactobacillus and Bifidobacterium help restore beneficial gut bacteria
• L-Glutamine: This essential amino acid aids in repairing and strengthening the intestinal lining.
• Digestive Enzymes: Help break down food effectively, reducing the strain on your digestive system
• Zinc: Plays a vital role in tissue repair and boosts immune function.
• Omega-3 Supplements: Known for their anti-inflammatory properties, omega-3 fatty acids like  fish oil help soothe and heal the gut. According to the study, Omega-3 fatty acids exert significant effects on the intestinal environment, mood and cognitive functioning, such as anxiety and depression, and modulate the gut microbiota composition.
• Collagen Peptides: Promote gut lining repair and support overall gut health

Do you want to know more about supplements and digestive enzymes?

You will get to know it here- Digestive Enzymes and Supplements: Guide for Gut Health and Digestion.

Lifestyle Tips for Supporting Gut Health

Your gut health is closely linked to your lifestyle. Small changes in your daily routine can lead to big improvements in your gut health. 

Here is how you can give your gut the support it needs.

1. Manage Stress: Chronic stress can cut off your gut-brain connection and weaken the intestinal lining. Practice mindfulness, meditation, or yoga to keep your gut in balance.

Educate yourself by consulting a certified yoga expert to understand the yoga poses that suit you the best. 

If you are unsure of how to start with yoga poses to restore your gut health, talk with our team and learn about yoga classes led by certified yoga coaches at Nirva Health.

“Remember to start with simple breathing exercises and flexible poses that your body is comfortable with. Also, make sure to be mindful of your body and do not rush to practise harder poses.” Dr Niveditha. P, Yoga Coach, Nirva Health

2. Stay Hydrated: Drinking enough water supports digestion and helps prevent constipation, ensuring your gut stays happy and healthy.

3. Eat Mindfully: Slow down and chew your food properly- this reduces strain on your gut and aids in better digestion

4. Exercise Regularly: Regular, moderate exercise is key to improving gut motility and reducing inflammation.

5. Sleep Well: Aim for 7-9 hours of quality sleep per night to keep your gut ecosystem thriving. Poor sleep can disrupt your gut microbiome. 

Sample Leaky Gut Diet Meal Plan

Eating the right foods is very much essential for healing a leaky gut.

Treat yourself to this well-balanced, gut-friendly meal plan designed to nourish your body while satisfying your cravings.

Breakfast:

• Kickstart your morning with a gut-healing Smoothie!
• A blend of spinach, blueberries, coconut milk, flaxseeds and collagen peptides.
• Packed with fibre and antioxidants, this smoothie helps soothe your gut to start your day on the right note.

Snack:

• A nutrient-packed snack -A handful of walnuts or a boiled egg provides healthy fats to keep your energy levels steady throughout the day.

Lunch:

• Grilled salmon with roasted sweet potatoes and steamed broccoli.
• An omega-3 powerhouse that helps to fight inflammation and promote gut repair.

Snack:

• Coconut yoghurt with a sprinkle of chia seeds - A creamy, probiotic-rich snack to restore your gut’s healthy bacteria, leaving you feeling satisfied and full.

Dinner:

• Bone broth soup with shredded chicken, zucchini noodles, and carrots
• This comforting dish is full of collagen and amino acids to promote gut healing and digestion.

Dessert:

• Dark chocolate (85% cocoa or higher) - Good for your gut and your mood!
• Satisfy your sweet tooth with a small serving of antioxidant-rich dark chocolate.

Enjoy this simple yet satisfying meal plan!

Your body will thank you!

Wrapping Up

Thus, in short, leaky gut syndrome therapy should include diet modification, avoiding fats, sugars, additives, and ultra-processed foods, and the appropriate supplementation of probiotics/prebiotics, vitamins, fibres, medical herbs, edible mushrooms, and FODMAPs.

Are you ready to heal your gut and renew your energy?

The diet for leaky gut is your roadmap to a healthier gut. By including nutrient-rich foods that help repair and restore your gut lining, these foods act as the perfect care for your leaky gut. Being clear of healthy lifestyle habits and gut irritants and embracing gut-friendly foods will pave the way for your overall digestive wellness.

Remember to always consult with your healthcare consultant before making major changes to your diet, especially if you have any existing health conditions.

The expert team at Nirva Health will help you get personalised assistance and guidance in your journey towards better gut health.

Book your appointment here!