What Should You Eat With Leaky Gut And What Should You Avoid

Leaky gut, also known as increased intestinal permeability, is a medical condition where gaps in your intestinal wall start loosening up. This makes it easier for larger substances like toxins, bacteria, and undigested food particles to pass through your intestinal walls into your bloodstream.

In this article, we will cover a list of foods that can help you with leaky gut and meals to avoid.

Foods To Eat

As leaky gut syndrome is not an official diagnosis, there is no recommended treatment. However, multiple foods can help improve your digestive health:

● Vegetables: broccoli, arugula, carrots, kale, mushrooms, ginger, and cabbage
● Fruit: coconut, bananas, raspberries, mandarin, oranges, and pineapples
● Healthy fats: avocado oil and extra virgin olive oil
● Meats and eggs: lamb, turkey, beef, and lean cuts of chicken
● Beverages: bone broth, nut milk, water, and kombucha
● Nuts: raw nuts, including almonds, peanuts, and nut-based products like nut milk.

Foods To Avoid

Avoiding certain foods is equally important for boosting your gut health. These are some foods that can harm your healthy gut bacteria:

● Processed meats: cold cuts, bacon, deli meats, and hot dogs
● Junk food: potato chips, fast foods, candy bars, and sugary cereals
● Refined oils: sunflower, soybean, canola, and safflower oils
● Snack foods: crackers, popcorn, pretzels, and muesli bars
● Baked goods: muffins, cookies, cakes, pastries, pies, and pizza

Other Ways To Improve Your Gut Health

Although diet is essential to improving your gut health, there are lots of other you can take:

Take a Probiotic Supplement

Probiotics contain beneficial bacteria that are naturally present in fermented foods. Taking a probiotic supplement can improve your gut health if you don’t get enough probiotics through your diet.

Avoid Smoking

Cigarette smoking is a risk factor for several bowel conditions. By quitting smoking, your healthy bacteria count increases while your harmful gut bacteria decreases.

Limit Alcohol Intake

Research has shown that excessive alcohol intake can increase intestinal permeability by interacting with certain proteins. As such, you should consume alcoholic drinks in moderate amounts.

Sleep More

Lack of sleep can result in poor distribution of healthy gut bacteria. To prevent this, you should get the recommended hours of sleep to preserve your gut health.


Leaky gut syndrome is a hypothetical condition caused by increased intestinal permeability. To combat it, eat foods that boost the growth of healthy gut bacteria, such as healthy fats, cultured dairy products, lean meats, and fibrous and fermented vegetables. You should also avoid processed and refined junk foods.