The Leaky Gut Diet Plan: What to Eat, What to Avoid

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The term “leaky gut” refers to a condition when your intestine becomes permeable and gaps between cells of your intestine increase. Larger substances like bacteria, food particles, water, and toxins easily cross the intestine wall and enter your bloodstream.

Leaky gut most commonly occurs in autoimmune disorders, diabetes (high sugar levels), and celiac disease. This blog details a leaky gut diet plan; what to eat and avoid. 

What is a Leaky Gut Diet Plan? 

Leaky gut is strongly influenced by your diet and its quality. Poor quality of diet causes intestinal inflammation leading to a leaky gut. People with leaky guts stay cautious about the food they’re taking. 

For example, foods containing gluten increase zonulin proteins in the intestine. Zonulin proteins increase the permeability of the gut, worsening leaky gut syndrome. Similarly, NSAIDs (painkillers) also worsen leaky gut syndrome. 

Eating a diet with anti-inflammatory properties helps people with leaky gut syndrome. The wisest action to improve your leaky gut is to stop listening to people and follow a diet plan.

Leaky gut diet plans start with low FODMAP diets. Processed foods are excluded from leaky gut diet plans as they can cause inflammation in the gut. 

The benefits of the leaky gut diet plan:

A Diet plan for leaky gut reduces the severity of symptoms of the leaky gut like diarrhea, bloating, abdominal pain, nausea, constipation, loss of weight, and discomfort. It enhances the growth of bacterial flora in the gut. Healthy bacterial flora protects against foreign invaders and provides immunity against autoimmune disorders. 

If you have other severe diseases like diabetes, heart disease, colon cancer, or metabolic syndrome, these diet plans are helpful. Dietary fibers and supplements in the diet plan heal your gut efficiently. 

What to eat on the leaky gut diet plan? 

You can eat a variety of healthy foods starting from low FODMAP diets. Always check the effect of the food you’re eating on your intestine. Take easily digestible and healthy foods, including: 

  • A variety of vegetables and fruits 
  • Gluten-free grains 
  • Herbs and spices 
  • Cultured dairy products like buttermilk and yogurt (if you’re not allergic to dairy products) 
  • Healthy fats like olive oil, virgin oil, and coconut oil
  • Clean and natural healthy proteins like beef, lamb, turkey, eggs, fish (Salomon, tuna, and omega-3 rich fish products), and poultry. 
  • Coconut milk, nut milk, almonds. 

Also Read: Post Workout Nutrition: A Complete Guide


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    What to avoid on the leaky gut diet plan?

    Avoid such foods that irritate your gut. Allergic reactions can worsen leaky gut syndrome. Processed and artificial foods are harmful to your gut. Avoid the following foods in your leaky gut diet plan: 

    • Artificial sweeteners
    • Snacks
    • Processed foods 
    • Fast food 
    • Industrial oils like cottonseed, soy, and canola oil 
    • Sugars 
    • Gluten based products
    • Alcohol 
    • Soft drinks 
    • Sugary beverages

    Also Read: ORS: What is it, Usage, Benefits, Side Effects

    Sample meal plans for the leaky gut diet plan: 

    A leaky gut diet plan aims to enhance the growth of good bacteria that help digest your food. Foods containing notorious bacteria must be avoided. Meal plans for leaky gut should be easy to make and inexpensive. 

    Following are recipes for breakfast, lunch, and dinner in the leaky gut diet plan; you can adjust and make your plan according to your choice:


    Breakfast: Pineapple, unsweetened almond milk smoothie, and kale. 

    Lunch: Fresh salad with boiled eggs

    Dinner: Broccoli and beef with noodles (zucchini) and sauerkraut



    Breakfast: Yogurt smoothie, blueberry, and Banana

    Lunch: Monday’s dinner leftover 

    Dinner: lemon chicken salad with sauerkraut



    Breakfast: Omelette with your favorite veggies

    Lunch: Tuesday’s dinner leftover

    Dinner: Salmon with fresh salad



    Breakfast: oatmeal (gluten-free) with raspberries

    Lunch: Wednesday’s dinner leftover

    Dinner: Boiled steak with potatoes and Brussels sprouts 



    Breakfast: Coconut and papaya chia pudding

    Lunch: Beet, spinach, and boiled rice 

    Dinner: Baked chicken with roasted veggies



    Breakfast: kale, banana, and almond milk smoothie

    Lunch: Sweet potato with stuffed veggies

    Dinner: grilled chicken wings 



    Breakfast: Spinach, mushrooms, and Omelette

    Lunch: Chicken salad with olive oil 

    Dinner: Roasted tempeh with brown rice and Brussels sprouts 


    Tips for sticking to the leaky gut diet plan: 

    Aim for improving your leaky gut. Be consistent and determined to live a healthy life. You can also improve your gut health by following tips: 

    • Quit smoking
    • Take probiotic supplements
    • Reduce anxiety and stress
    • Have an adequate sleep 
    • Stop alcohol intake 
    • Reduce intake of painkillers
    • Add dietary fibers to your diet

    By following above-mentioned tips, you can maximize the benefits of a leaky gut diet plan. 

    You can try different meals and recipes and make your leaky gut diet plan fun. Choose your favorite but healthy foods and be consistent with your diet plan. 

    Always remember, health is wealth. If you don’t monitor your diet, you are liable to many diseases. 


    Is oatmeal okay for a leaky gut?

    Oatmeal cleans your intestines and eases constipation. Gluten-free oatmeal is good for a leaky gut. It is high fiber diet which helps with leaky gut.

    What bread is good for a leaky gut?

    High fiber, whole grain but gluten-free bread is good for leaky gut. Bread containing gluten is contraindicated in leaky gut. Patients with celiac disease should avoid wheat products and whole grains due to gluten. 

    Is apple cider vinegar good for leaky gut?

    Apple cider vinegar kills yeast, especially candida, a precipitating factor in leaky gut. It helps with leaky gut by restoring gut balance and flushing out harmful fungi. 

    Does coffee cause a leaky gut?

    Coffee slows down the process of digestion. It affects and thins the lining of your gut. It can lead to a leaky gut if taken for a long time. It is acidic in nature and damages gut walls. 

    Are eggs good for leaky gut?

    Yes, eggs are a component of a low FODMAP diet. They are rich in Omega-3 fatty acids and efficiently reduce inflammation in the gut due to anti-inflammatory properties. 

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