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    Wild Blog — gut

    The Leaky Gut Diet (Best Foods to Restore Your Gut Health)

    The Leaky Gut Diet (Best Foods to Restore Your Gut Health)

    Are you struggling with constant fatigue, persistent bloating, or nagging skin issues? These could be signs of leaky gut syndrome.

    In this comprehensive guide on the "Leaky Gut Diet: Best Foods to Restore Gut Health," we'll help you understand how to heal your gut naturally.

    We'll talk about the best foods and eating habits for mending your gut, lowering inflammation, and feeling better.

    From probiotics to prebiotics, we'll dive into the world of gut-friendly foods that can help you regain control of your digestive health. (1)

    Don't let your digestion dictate your day. Empower yourself with the knowledge to restore your gut health and improve your overall well-being.

    Keep reading to discover how to transform your diet and start your journey toward a healthier gut today!

    Key Takeaways

    • Including fiber-rich foods like vegetables, fruits, and animal protein is crucial for restoring gut health and promoting optimal digestion.
    • Bananas, garlic, onions, and asparagus are all examples of prebiotic foods that can help alleviate leaky gut symptoms by feeding the good bacteria in your digestive tract.
    • Fermented foods like kimchi and kefir are rich sources of probiotics that can help restore the balance of gut bacteria and improve overall digestion.
    • It is essential to avoid artificial sweeteners, processed animal products, unhealthy fats, and NSAIDs to maintain a healthy gut and prevent or heal leaky gut syndrome.

    Understanding Leaky Gut & the Role of Diet in Healing

    Improving one's diet is pivotal in healing a leaky gut. Certain foods can stimulate the growth of beneficial gut bacteria, assisting with improved digestion and health.

    Think about it as building an eco-friendly home for gut flora, where they thrive and help keep harmful elements out.

    Introducing plenty of fiber-rich, anti-inflammatory foods such as broccoli or flaxseed into your daily meals is vital to therapeutic gut health. 

    Remember fermented goodies - kimchi and kefir are mouth-watering sources of probiotics that populate your intestines with good bacteria.

    Understanding Leaky Gut & the Role of Diet in Healing

    Understanding Leaky Gut Syndrome

    When the intestinal lining becomes abnormally permeable, harmful substances can easily pass through into the bloodstream, a condition known as Leaky Gut Syndrome.

    Causes & symptoms of leaky gut

    Leaky Gut Syndrome might sound like a fictional health problem, but it's an actual condition that can cause discomfort. Let's delve into what causes this syndrome and its accompanying symptoms.

    1. Zonulin Overproduction: An overactive zonulin protein disrupts tight junctions in your intestinal walls, allowing toxins and bacteria to leak into your bloodstream. (2)
    2. Gluten Intolerance: Those with gluten sensitivity or intolerance often have increased intestinal permeability.
    3. Chronic Use of NSAIDs: Long-term use of nonsteroidal anti-inflammatory drugs can increase the chances of having a leaky gut.
    4. Dysbiosis: Gut dysbiosis, an imbalance between good and bad bacteria, has been linked to the emergence of leaky gut syndrome.
    5. Digestive Problems: Irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and other gastrointestinal symptoms fall into this category (IBD).
    6. Food Sensitivities: People with leaky gut are particularly sensitive to dairy products, gluten-containing grains, and processed foods.
    7. Chronic Fatigue: Constant tiredness is common among leaky gut syndrome patients.
    8. Skin Conditions: Eczema and psoriasis can occur due to poor digestive health linked to leaky gut syndrome.
    9. Mood Disorders: Due to the close relationship between digestive health and emotional well-being, people with this syndrome frequently suffer from anxiety and depression.

    Download our FREE Gut Health Guide!

    Best Foods to Include in Your Leaky Gut Diet

    Include fiber-rich foods like vegetables, fruits, and whole grains to promote a healthy gut.

    Best Foods to Include in Your Leaky Gut Diet

    Fiber-rich foods for leaky gut

    Consuming ample fiber from sources such as fruits, vegetables can significantly improve your digestive system's performance.

    These foods promote the growth of beneficial gut bacteria, which is essential in healing leaky gut syndrome. A few excellent examples are broccoli, berries, apples, and quinoa. (3)

    These foods add variety to your menu and a burst of color to your plate!

    Eating adequate amounts of fiber-rich foods helps maintain reasonable intestinal permeability control while offering numerous health benefits to keep you fit and robust.


    Including prebiotics in your leaky gut diet can positively impact your overall health. Prebiotics are found in certain foods and fuel the beneficial bacteria in your digestive system.

    Prebiotics promote a healthy microbiome and support optimal gut function by nourishing these good bacteria. 

    Prebiotic-rich foods can help alleviate symptoms commonly associated with leaky gut syndrome, such as bloating, food sensitivities, and fatigue.

    So, make sure to include fiber-rich fruits and vegetables like bananas, garlic, onions, and asparagus in your meals to give your gut the boost it needs!

    Fermented foods like kimchi & kefir

    Kimchi and kefir are rich in probiotics, good bacteria that promote a healthy digestive system. These foods can help restore the balance of gut bacteria and improve overall digestion. 

    Because of their anti-inflammatory properties, probiotics are useful for treating leaky gut syndrome.

    So go ahead and add some kimchi or enjoy a glass of kefir to support your gut health!

    Anti-inflammatory foods like broccoli

    Eating foods like broccoli in your meals can help reduce inflammation, which is a critical factor in healing a leaky gut.

    Broccoli contains sulforaphane, a powerful compound known for its anti-inflammatory properties. 

    Including these foods in your diet can help heal you from the inside out by improving your gut health.

    What Foods to Avoid for a Healthy Gut?

    Avoiding these foods can help prevent leaky gut syndrome and speed up the recovery process once it has already developed.

    Artificial sweeteners

    Artificial sweeteners seem like an excellent alternative to sugar, but they can wreak havoc on your gut health.

    These chemical additives have been linked to dysbiosis and metabolic abnormalities in the gut. They can also increase intestinal permeability, leading to leaky gut syndrome. 

    Zonulin, a protein responsible for maintaining the integrity of the intestinal walls, may be affected by artificial sweeteners, causing it to malfunction and contribute to increased permeability.

    Avoiding artificial sweeteners is recommended if you want to maintain a healthy digestive system because they can disrupt the beneficial bacteria that live there.

    Processed animal products

    Nonsteroidal anti-inflammatory drugs (NSAIDs), which can contribute to leaky gut, are often found in processed animal products.

    Avoid eating processed meats like hot dogs and sausages because they are high in unhealthy fats and additives.

    Dairy products like processed cheeses and milk can also negatively impact your gut health.

    Hormones and antibiotics found in these products may upset the delicate flora of your digestive tract.

    Additionally, refined oils commonly used in the processing of animal products can contribute to inflammation, further compromising your gut health.

    Unhealthy fats

    These fats have been linked to dysbiosis in the gut, meaning an imbalance of good and bad bacteria.

    Digestive problems and leaky gut syndrome are possible results of a gut that is out of whack.

    Avoiding unhealthy fats like trans fats found in fried foods, processed snacks, and saturated fats from fatty meats and full-fat dairy products can help support a healthier gut microbiome.

    Instead, choose healthier fats like avocados, nuts, seeds, and olive oil. 

    Remember, when it comes to fat intake for better gut health: quality matters!

    Nonsteroidal Anti-inflammatory Drugs (NSAIDs)

    Nonsteroidal anti-inflammatory drugs, or NSAIDs, are commonly used to relieve pain and reduce inflammation. However, these drugs can harm your gut health.

    The gut microbiome can be affected by nonsteroidal anti-inflammatory drugs (NSAIDs), according to studies.

    This disruption in the balance of good bacteria in your gut can contribute to the leaky gut syndrome. (4)

    To promote a healthy digestive system, it is recommended to limit the use of NSAIDs and explore alternative methods for managing pain and inflammation.

    Decreasing inflammation can support the healing process and improve your overall digestive health.

    One-Week Sample Menu for a Leaky Gut Diet

    Keep in mind that variety is vital, and foods high in fiber, lean proteins, and probiotics are the stars of this meal plan. This table should serve as a guide to start your journey to improved gut health:

    Day Breakfast Lunch Dinner
    Monday Fruit smoothie with flaxseed Grilled chicken salad with olive oil dressing Broccoli stir-fry with lean beef
    Tuesday Kefir with blueberries and chia seeds Turkey wrap with whole-grain tortilla Grilled salmon with sauerkraut and mixed vegetables
    Wednesday Scrambled eggs with spinach and tomatoes Lentil soup Roasted chicken with sweet potatoes
    Thursday Yogurt with bananas and a sprinkle of flaxseeds Grilled chicken Caesar salad Baked cod with steamed broccoli and a side of kimchi
    Friday Vegetable omelet with avocado Turkey and vegetable stir-fry Grilled shrimp with zucchini noodles and vegetable medley
    Saturday Baked sweet potato with a sprinkle of cinnamon Quinoa salad with vegetables and grilled chicken Stir-fried tofu with mixed vegetables
    Sunday Green smoothie with spinach and chia seeds Vegetable soup with a side of sautéed greens Grilled chicken with steamed vegetables and wild rice


    Remember, this is simply an example. Feel free to modify it as per your taste and dietary needs. 

    Ensure the meals contain high-fiber foods, lean proteins, and probiotics to support your gut health.

    Additional Tips for Improving Gut Health

    Consider using gut health supplements to improve your gut health further. These can help replenish beneficial bacteria and promote a healthy balance in your gut microbiome.

    Additionally, healthy lifestyle habits like managing stress, getting enough sleep, and regular exercise can positively impact your gut health.

    Gut health supplements

    Improve your gut health with these supplements:

    1. Probiotics: Take probiotic supplements to introduce beneficial bacteria to your gut and restore balance.
    2. Digestive enzymes: Take digestive enzymes if you're having trouble digesting your food and absorbing its nutrients.
    3. L-Glutamine: This amino acid can help repair your gut lining and reduce inflammation.
    4. Omega-3 fatty acids: Get healthy fats daily with fish oil supplements to reduce inflammation and improve gut health.
    5. Collagen peptides: Boost the integrity of your gut lining with collagen supplements, promoting healing and preventing further damage.

    Healthy lifestyle practices

    Maintaining a healthy lifestyle is crucial for improving your gut health. Here are some habits you can adopt to help maintain a healthy digestive tract:

    1. Get regular exercise: Regular exercise improves digestion and encourages regular bowel movements.
    2. Manage stress levels: The gut takes a beating from chronic stress. You could try adding some yoga or meditation into your daily routine to help you relax.
    3. Prioritize quality sleep: Lack of sleep can disrupt the balance of bacteria in your gut. Maintain a healthy digestive system by sleeping for a minimum of seven to eight hours nightly.
    4. Quit smoking: The intestinal lining is weakened and the risk of developing GI disorders is raised when people smoke.
    5. Minimize alcohol intake: Abnormal changes in gut bacteria and an increase in intestinal permeability have been linked to heavy alcohol consumption.
    6. Stay hydrated: Drinking enough water throughout the day helps maintain proper digestion and regular bowel movements.

    Check Out Our FREE Leaky Gut Guide—Revitalize Your Gut Health Today!


    The leaky gut diet is valuable for improving gut health and overall well-being. By eating fiber-rich foods, prebiotics, whole grains, fermented foods, and anti-inflammatory options, you can restore balance to your digestive system.

    It's essential to avoid artificial sweeteners, processed animal products, unhealthy fats, and NSAIDs to protect your gut. 

    Remember that supplements and healthy lifestyle practices like reducing stress and getting enough sleep also play a role in maintaining optimal gut health.

    Make the leaky gut diet a part of your daily routine and experience the benefits of a healthier gut!

    Why not start your gut health journey today with the reWILD Your Gut Bundle by Wild Foods Co.

    This bundle is carefully crafted with whole food sourced ingredients that promote gut health. It's not just about what you subtract from your diet but also what you add to it.

    The reWILD Your Gut Bundle is your perfect daily companion for starting and ending your day, ensuring your body gets nourishing natural foods instead of highly processed artificial substances.


    What is the Leaky Gut Diet?

    The Leaky Gut Diet is a nutritional plan designed to restore gut health by focusing on foods that are easy to digest, promote healing, and reduce inflammation in the digestive tract. This diet benefits those with health conditions associated with a leaky gut.

    What are the best foods to eat on the Leaky Gut Diet?

    The best foods on the Leaky Gut Diet include fermented foods like yogurt, kefir, sauerkraut, bone broth, leafy greens, ginger, turmeric, and healthy fats such as avocado and olive oil. These foods promote the growth of healthy gut bacteria and provide essential nutrients for gut health.

    How does the Leaky Gut Diet improve digestive health?

    The digestive system's inflammation is reduced, the intestinal lining is healed, more nutrients are absorbed, and the gut microbiome is balanced thanks to the Leaky Gut Diet. Foods that may act as triggers are avoided, while healthy options that aid digestion are incorporated.

    What foods should I avoid on the Leaky Gut Diet?

    On the Leaky Gut Diet, you should avoid foods that can potentially worsen symptoms of a compromised gastrointestinal tract. These include gluten-containing grains (like wheat and barley), processed sugars and artificial sweeteners, dairy products (if lactose intolerant), processed meats high in preservatives or additives, alcohol, caffeine, and highly processed or fried foods.

    Can the Leaky Gut Diet help with intestinal bacteria and inflammation?

    Yes, the Leaky Gut Diet can positively influence intestinal bacteria and inflammation. Inflammation reduction and encouraging beneficial gut bacteria growth are both effective in treating leaky gut symptoms.

    What are some additional tips for good health when dealing with a leaky gut?

    In addition to following the Leaky Gut Diet, it's beneficial to incorporate lifestyle changes such as regular exercise, adequate sleep, and stress management. These factors can further support gut health and overall well-being.

    How does fiber contribute to a Leaky Gut Diet?

    High-fiber foods are an essential part of the Leaky Gut Diet. They nourish the good bacteria in the digestive tract, which in turn boosts immunity and digestive health. High-fiber foods include those high in both vitamins and minerals. 

    Related Studies
    1. A study published in ResearchGate suggests that the gut microbiome and intestinal permeability can be modified with diet, prebiotics, probiotics, synbiotics, and fecal microbiota transplantation.
    2. A study published in PMC discusses how increased zonulin expression and intestinal barrier permeability are interconnected with celiac disease, type 1 diabetes, and bacterial infections.
    3. A systematic review and meta-analysis published in PMC concerning the effect of dietary fiber interventions on gut microbiota found that all dietary fibers had prebiotic activity, with β-glucan being dominant.
    4. Another study published in Peertechz discusses how the use of NSAIDs can lead to dysbiosis, which is an imbalance of the gut microbiota. The study also suggests that the use of probiotics can help restore the balance of the gut microbiota.