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Signs of Leaky Gut
Benefits of Diet
What to Eat
Food to Avoid
Sample Menus
Modifications
Side Effects
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The leaky gut diet refers to a way of eating that is intended to healintestinal hyperpermeability, also known as leaky gut syndrome.
Leaky gut syndrome is not an official medical diagnosis. It’s a term used to explain a cluster of symptoms attributed to damage in the intestinal lining that allows larger particles to leak through. This can lead to digestive problems, nutrient deficiencies, autoimmune disorders, and other health issues.
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How a Leaky Gut Might Affect You
Leaky gutis often thought of as a digestive health issue, but it is also linked to a wide array of conditions. Symptoms that may be related to leaky gut include:
What Causes Leaky Gut Syndrome?
Leaky gut is more common in people with chronic GI conditions like celiac, inflammatory bowel disease (IBD), and irritable bowel syndrome (IBS).
Benefits of a Leaky Gut Diet
The leaky gut diet involves eating foods rich in certain nutrients while avoiding foods that irritate the digestive tract. Research shows following a leaky gut diet helps to:
The leaky gut diet may also relieve non-digestive symptoms related to intestinal hyperpermeability. Autoimmune diseases and inflammation, in particular, appear to benefit from the leaky gut diet.
Research shows nutritional compounds in the leaky gut diet help heal a leaky gut in the following ways:
The leaky gut diet may be used on a temporary or permanent basis. Some people only need to follow the diet temporarily to heal the intestinal lining and relieve short-term symptoms. If you’re using a leaky gut diet to help treat a chronic health condition, following the diet long-term can help prevent symptoms flares.
What Can You Do About Leaky Gut?
What to Eat on the Leaky Gut Diet
The leaky gut diet centers around whole, unprocessed foods with a focus on foods with nutrients that promote gut health. These include:
Fruits and Vegetables
Fruits and vegetables contain vitamins, minerals, and fiber that help to heal intestinal hyperpermeability and promote gut health.
Plant-based sources of vitamin A include leafy greens like collard greens, kale, lettuce, spinach, and Swiss chard; yellow and orange fruits and vegetables like sweet potatoes, carrots, cantaloupe, and apricots; red peppers, tomatoes, broccoli, summer squash, and zucchini.
Polyphenols resveratrol and quercetin are abundant in apples, blueberries, blackberries, citrus fruits, dark cherries, grapes, and onions.
Mushrooms, the only plant-based source of vitamin D, contain other compounds that promote gut health. Look for chaga, king trumpet, maitake, lion’s mane, shiitake, and turkey tail mushroom varieties, which have been shown in studies to reduce intestinal hyperpermeability.
Fermented vegetables, like artichokes, kimchi, pickles, sauerkraut, and tempeh, are excellent sources of probiotics.
Grains
Grains can be beneficial or problematic, depending on the individual, and some grains are better for gut health than others.
For example, wheat may trigger gastrointestinal symptoms in people who are sensitive to gluten. For people without gluten sensitivity, sourdough bread is recommended due to its probiotics.
Whole grains, like brown rice and steel-cut oats, contain dietary fiber and other nutrients that support healthy digestion.However, large doses of fiber can also trigger GI symptoms. If you aren’t already eating a lot of fiber, gradually add more to your diet.
Why a Bland Diet Helps Digestive Upset
Dairy
Yogurt and kefir containing live active probiotic cultures are considered the most beneficial foods for healing leaky gut. The only other dairy product recommended on the leaky gut diet is low-fat cheese.
Dairy is generally problematic for people with GI disorders. Experts estimate two-thirds of adults have low levels of lactase, the enzyme that breaks down the sugar in dairy. Known aslactose intolerance, it causes bloating, diarrhea, and gas after consuming dairy.
Products made from almond milk, cashew milk, coconut milk, and hemp milk are good dairy alternatives. However, these products may contain emulsifiers, like carrageenans, gums, or lecithins, that should be avoided on the leaky gut diet.
What Are the Best Probiotics for Leaky Gut Syndrome?Studies show probiotics can help to reduce intestinal permeability and promote gut health in a number of other ways. Five probiotic strains beneficial for leaky gut syndrome include:Lactobacillus (L.) acidophilusL. plantarumL. rhamnosus GGBifidobacterium (B.) animalis lactis BB-12B. infantis
What Are the Best Probiotics for Leaky Gut Syndrome?
Studies show probiotics can help to reduce intestinal permeability and promote gut health in a number of other ways. Five probiotic strains beneficial for leaky gut syndrome include:Lactobacillus (L.) acidophilusL. plantarumL. rhamnosus GGBifidobacterium (B.) animalis lactis BB-12B. infantis
Studies show probiotics can help to reduce intestinal permeability and promote gut health in a number of other ways. Five probiotic strains beneficial for leaky gut syndrome include:
Protein
Animal proteins contain amino acids arginine and glutamine, which are the building blocks for repairing damaged intestinal walls.
Egg yolks, liver, and fish are protein-rich sources of vitamin A, and fatty fish—trout, salmon, tuna, and mackerel—are excellent sources of vitamin D.Both vitamins are recommended for healing a leaky gut.
Fermented soy products like tempeh and miso pack protein and probiotics that are beneficial for gut health. Tofu is also recommended on the leaky gut diet.
Nuts, nut butters, and seeds are also good sources of protein, amino acids, and other nutrients known to support gut health. These foods are also high in fat, though, and can be difficult for some people with GI disorders to digest.
Beverages
Hydration is essential for digestive health, so be sure to drink plenty of water. Other drinks that can promote gut health include:
Herbs and Spices
Many herbs and spices contain polyphenols like berberine, catechin, curcumin, quercetin, and resveratrol that are beneficial for gut health. Spices recommended on the leaky gut diet include:
When to EatThere is no set schedule for eating on the leaky gut diet. People with GI ailments often find eating smaller meals with snacks throughout the day helps to control their symptoms without going hungry.
When to Eat
There is no set schedule for eating on the leaky gut diet. People with GI ailments often find eating smaller meals with snacks throughout the day helps to control their symptoms without going hungry.
Mastic Gum: How Does It Benefit Gut Health?
Foods to Avoid with a Leaky Gut
The leaky gut diet eliminates excessive fats, sugars, additives, and ultra-processed foods. Research shows these foods contribute to intestinal hyperpermeability. The biggest offenders: sugar, salt, gluten, alcohol (and its metabolites), and emulsifiers.
Foods to avoid on the leaky gut diet include:
Some people, particularly those with digestive health problems, may also want to stay off of foods that irritate their symptoms. This can include:
What Are Emulsifiers?Emulsifiers, food additives used to mix two substances that typically separate when combined, can contribute to leaky gut syndrome. They are found in many processed food products, including bread, baked goods, ice cream, margarine, and salad dressings.On the leaky gut diet, avoid products that contain the following emulsifiers:CarboxymethylcelluloseCarrageenansGuar gumLecithinLocust bean gumMaltodextrinPolysorbate 80Xantham gum
What Are Emulsifiers?
Emulsifiers, food additives used to mix two substances that typically separate when combined, can contribute to leaky gut syndrome. They are found in many processed food products, including bread, baked goods, ice cream, margarine, and salad dressings.On the leaky gut diet, avoid products that contain the following emulsifiers:CarboxymethylcelluloseCarrageenansGuar gumLecithinLocust bean gumMaltodextrinPolysorbate 80Xantham gum
Emulsifiers, food additives used to mix two substances that typically separate when combined, can contribute to leaky gut syndrome. They are found in many processed food products, including bread, baked goods, ice cream, margarine, and salad dressings.
On the leaky gut diet, avoid products that contain the following emulsifiers:
Leaky gut syndrome is associated with GI diseases like IBD, IBS, and celiac, as well as non-GI conditions like autoimmune diseases, heart disease, obesity, and type 1 diabetes.
The leaky gut diet is recommended for people who are experiencing gastrointestinal symptoms like bloating, constipation, diarrhea, and gas. People with allergies or a diagnosed autoimmune disease may also benefit from the eating plan.
People who are experiencing unexplained symptoms like brain fog, fatigue, muscle and joint pain, or recurring infections may also find the leaky gut diet helpful.
The leaky gut diet is centered around whole, unprocessed foods. This may require more meal prepping than you are used to. Aim to eat a variety of different foods throughout the week.
Breakfast
Breakfast ideas for the leaky gut diet include:
Lunch
Ideas for lunch on the leaky gut diet include:
Dinner
Dinner suggestions for the leaky gut diet include:
Snacks
If you get hungry between meals, try these healthy snack options on the leaky gut diet:
Cooking Tips
The leaky gut diet relies on unprocessed foods, which means you may need to spend more time in the kitchen.
One way to save time during the work week is to prep meals in advance on the weekend or double recipes to have leftovers. Portion meals into individual servings, store in the freezer, and reheat in the microwave when you are ready to eat.
Meals can also be made in a slow cooker (like a Crockpot), where the ingredients simmer together on a low setting over several hours, or in a pressure cooker (like an InstaPot), which uses high-pressure steam to shorten cooking time.
Fermentingis another popular way to prepare food and boost its probiotic content, which may help regulate intestinal permeability.
If you plan on eating in a restaurant or ordering takeout, look for gluten- and dairy-free dishes that are steamed, grilled, broiled, or roasted.
Avoid condiments, dressings, gravies, and sauces made with added sugar or thickened with wheat flour. Fried foods, which, in addition to being unhealthy, can be difficult to digest and should not be eaten on the leaky gut diet.
Tips for Special Health Needs
The leaky gut diet can be modified to accommodate special dietary needs and personal taste preferences. If you havefood allergiesor certain health conditions or are vegetarian, work with your healthcare provider or dietitian to ensure your nutritional needs are met.
People with celiac disease need to avoid products with wheat or gluten. Avoid gluten-free products made with legume flours, such as chickpeas (garbanzo beans), fava beans, mung beans, navy beans, pinto beans, or white beans.
Vegetarians will need to make sure they are eating enough plant-based proteins while also avoiding legumes.
People with high cholesterol should limit their intake of saturated fat to less than 7% of total calories.People with hypertension need to limit their salt intake to 1,500 mg to 2,300 mg.
Those with IBS or IBD may be advised to follow thelow-FODMAP diet, which can be incorporated into the leaky gut diet.
Many people with GI problems find it difficult to digest raw fruit and vegetables. Try boiling, grilling, roasting, microwaving, or steaming them instead.
Fermented foods like kombucha, kimchi, and sauerkraut can cause digestive discomfort for some people. Start with small portions and gradually increase your intake of these foods or try yogurt or aprobiotic supplementinstead.
If your current diet does not contain a lot of fiber, add fiber-rich foods into your diet slowly to prevent GI upset. The Dietary Guidelines for Americans recommends 14 grams of fiber per 1,000 calories of food a day. If you eat 2,000 calories a day, slowly add more fiber to your diet until you reach 28 grams of fiber a day.
Side Effects of the Leaky Gut Diet
You might notice changes in your digestion any time you change how or what you eat. It’s not unusual to have some temporary upset while your body adjusts. For example, if you alter the amount of fiber in your diet, you’ll likely see a direct effect on yourbowel habits.
Usually, these changes will “level out” as your body gets used to your diet. However, if they do not or they get worse, you may need to reconsider the change. If you become constipated, drinking more water or adding a fiber supplement might be enough to correct it.
Keeping a food and symptom journal can help to identify any foods that may be problematic to you.
19 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: a review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619Twardowska A, Makaro A, Binienda A, Fichna J, Salaga M.Preventing bacterial translocation in patients with leaky gut syndrome: nutrition and pharmacological treatment options.Int J Mol Sci. 2022;23(6):3204. doi:10.3390/ijms23063204Camilleri M.Leaky gut: mechanisms, measurement and clinical implications in humans.Gut. 2019;68(8):1516-26. doi:10.1136/gutjnl-2019-318427Farshchi MK, Azad FJ, Salari R, Mirsadraee M, Anushiravani M.A viewpoint on the leaky gut syndrome to treat allergic asthma: a novel opinion.J Evid Based Complementary Altern Med. 2017;22(3):378–80. doi:10.1177/2156587216682169Mandarano AH, Giloteaux L, Keller BA, Levine SM, Hanson MR.Eukaryotes in the gut microbiota in myalgic encephalomyelitis/chronic fatigue syndrome.PeerJ. 2018;6:e4282. doi:10.7717/peerj.4282Álvarez-Herms J, González A, Corbi F, Odriozola I, Odriozola A.Possible relationship between the gut leaky syndrome and musculoskeletal injuries: the important role of gut microbiota as indirect modulator.AIMS Public Health. 2023;10(3):710–38. doi:10.3934/publichealth.2023049Obrenovich MEM.Leaky Gut, Leaky Brain?Microorganisms. 2018;6(4):107. doi:10.3390/microorganisms6040107Paray BA, Albeshr MF, Jan AT, Rather IA.Leaky gut and autoimmunity: an intricate balance in individuals health and the diseased state.Int J Mol Sci. 2020;21(24):9770. doi:10.3390/ijms21249770National Institutes of Health: Office of Dietary Supplements.Vitamin A and carotenoids: Fact sheet for health professionals.Icahn School of Medicine at Mount Sinai.Quercetin.Center for Applied Nutrition at UMass Chan Medical School.Fermented foods for gut health.National Institute of Diabetes and Digestive and Kidney Diseases.Definition and facts for lactose intolerance.Naimi S, Viennois E, Gewirtz AT, Chassaing B.Direct impact of commonly used dietary emulsifiers on human gut microbiota.Microbiome. 2021;9(1):66. doi:10.1186/s40168-020-00996-6National Institutes of Health: Office of Dietary Supplements.Vitamin D: Fact sheet for health professionals.Lerner A, Matthias T.Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease.Autoimmun Rev. 2015;14(6):479–89. doi:10.1016/j.autrev.2015.01.009Bischoff SC, Barbara G, Buurman W, et al.Intestinal permeability – a new target for disease prevention and therapy.BMC Gastroenterol. 2014;14(1). doi:10.1186/s12876-014-0189-7U.S. National Library of Medicine: MedlinePlus.How to lower cholesterol with diet.U.S. National Library of Medicine: MedlinePlus.High blood pressure and diet.U.S. Department of Agriculture.How much (dietary) fiber should I eat?
19 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: a review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619Twardowska A, Makaro A, Binienda A, Fichna J, Salaga M.Preventing bacterial translocation in patients with leaky gut syndrome: nutrition and pharmacological treatment options.Int J Mol Sci. 2022;23(6):3204. doi:10.3390/ijms23063204Camilleri M.Leaky gut: mechanisms, measurement and clinical implications in humans.Gut. 2019;68(8):1516-26. doi:10.1136/gutjnl-2019-318427Farshchi MK, Azad FJ, Salari R, Mirsadraee M, Anushiravani M.A viewpoint on the leaky gut syndrome to treat allergic asthma: a novel opinion.J Evid Based Complementary Altern Med. 2017;22(3):378–80. doi:10.1177/2156587216682169Mandarano AH, Giloteaux L, Keller BA, Levine SM, Hanson MR.Eukaryotes in the gut microbiota in myalgic encephalomyelitis/chronic fatigue syndrome.PeerJ. 2018;6:e4282. doi:10.7717/peerj.4282Álvarez-Herms J, González A, Corbi F, Odriozola I, Odriozola A.Possible relationship between the gut leaky syndrome and musculoskeletal injuries: the important role of gut microbiota as indirect modulator.AIMS Public Health. 2023;10(3):710–38. doi:10.3934/publichealth.2023049Obrenovich MEM.Leaky Gut, Leaky Brain?Microorganisms. 2018;6(4):107. doi:10.3390/microorganisms6040107Paray BA, Albeshr MF, Jan AT, Rather IA.Leaky gut and autoimmunity: an intricate balance in individuals health and the diseased state.Int J Mol Sci. 2020;21(24):9770. doi:10.3390/ijms21249770National Institutes of Health: Office of Dietary Supplements.Vitamin A and carotenoids: Fact sheet for health professionals.Icahn School of Medicine at Mount Sinai.Quercetin.Center for Applied Nutrition at UMass Chan Medical School.Fermented foods for gut health.National Institute of Diabetes and Digestive and Kidney Diseases.Definition and facts for lactose intolerance.Naimi S, Viennois E, Gewirtz AT, Chassaing B.Direct impact of commonly used dietary emulsifiers on human gut microbiota.Microbiome. 2021;9(1):66. doi:10.1186/s40168-020-00996-6National Institutes of Health: Office of Dietary Supplements.Vitamin D: Fact sheet for health professionals.Lerner A, Matthias T.Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease.Autoimmun Rev. 2015;14(6):479–89. doi:10.1016/j.autrev.2015.01.009Bischoff SC, Barbara G, Buurman W, et al.Intestinal permeability – a new target for disease prevention and therapy.BMC Gastroenterol. 2014;14(1). doi:10.1186/s12876-014-0189-7U.S. National Library of Medicine: MedlinePlus.How to lower cholesterol with diet.U.S. National Library of Medicine: MedlinePlus.High blood pressure and diet.U.S. Department of Agriculture.How much (dietary) fiber should I eat?
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: a review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619Twardowska A, Makaro A, Binienda A, Fichna J, Salaga M.Preventing bacterial translocation in patients with leaky gut syndrome: nutrition and pharmacological treatment options.Int J Mol Sci. 2022;23(6):3204. doi:10.3390/ijms23063204Camilleri M.Leaky gut: mechanisms, measurement and clinical implications in humans.Gut. 2019;68(8):1516-26. doi:10.1136/gutjnl-2019-318427Farshchi MK, Azad FJ, Salari R, Mirsadraee M, Anushiravani M.A viewpoint on the leaky gut syndrome to treat allergic asthma: a novel opinion.J Evid Based Complementary Altern Med. 2017;22(3):378–80. doi:10.1177/2156587216682169Mandarano AH, Giloteaux L, Keller BA, Levine SM, Hanson MR.Eukaryotes in the gut microbiota in myalgic encephalomyelitis/chronic fatigue syndrome.PeerJ. 2018;6:e4282. doi:10.7717/peerj.4282Álvarez-Herms J, González A, Corbi F, Odriozola I, Odriozola A.Possible relationship between the gut leaky syndrome and musculoskeletal injuries: the important role of gut microbiota as indirect modulator.AIMS Public Health. 2023;10(3):710–38. doi:10.3934/publichealth.2023049Obrenovich MEM.Leaky Gut, Leaky Brain?Microorganisms. 2018;6(4):107. doi:10.3390/microorganisms6040107Paray BA, Albeshr MF, Jan AT, Rather IA.Leaky gut and autoimmunity: an intricate balance in individuals health and the diseased state.Int J Mol Sci. 2020;21(24):9770. doi:10.3390/ijms21249770National Institutes of Health: Office of Dietary Supplements.Vitamin A and carotenoids: Fact sheet for health professionals.Icahn School of Medicine at Mount Sinai.Quercetin.Center for Applied Nutrition at UMass Chan Medical School.Fermented foods for gut health.National Institute of Diabetes and Digestive and Kidney Diseases.Definition and facts for lactose intolerance.Naimi S, Viennois E, Gewirtz AT, Chassaing B.Direct impact of commonly used dietary emulsifiers on human gut microbiota.Microbiome. 2021;9(1):66. doi:10.1186/s40168-020-00996-6National Institutes of Health: Office of Dietary Supplements.Vitamin D: Fact sheet for health professionals.Lerner A, Matthias T.Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease.Autoimmun Rev. 2015;14(6):479–89. doi:10.1016/j.autrev.2015.01.009Bischoff SC, Barbara G, Buurman W, et al.Intestinal permeability – a new target for disease prevention and therapy.BMC Gastroenterol. 2014;14(1). doi:10.1186/s12876-014-0189-7U.S. National Library of Medicine: MedlinePlus.How to lower cholesterol with diet.U.S. National Library of Medicine: MedlinePlus.High blood pressure and diet.U.S. Department of Agriculture.How much (dietary) fiber should I eat?
Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: a review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619
Twardowska A, Makaro A, Binienda A, Fichna J, Salaga M.Preventing bacterial translocation in patients with leaky gut syndrome: nutrition and pharmacological treatment options.Int J Mol Sci. 2022;23(6):3204. doi:10.3390/ijms23063204
Camilleri M.Leaky gut: mechanisms, measurement and clinical implications in humans.Gut. 2019;68(8):1516-26. doi:10.1136/gutjnl-2019-318427
Farshchi MK, Azad FJ, Salari R, Mirsadraee M, Anushiravani M.A viewpoint on the leaky gut syndrome to treat allergic asthma: a novel opinion.J Evid Based Complementary Altern Med. 2017;22(3):378–80. doi:10.1177/2156587216682169
Mandarano AH, Giloteaux L, Keller BA, Levine SM, Hanson MR.Eukaryotes in the gut microbiota in myalgic encephalomyelitis/chronic fatigue syndrome.PeerJ. 2018;6:e4282. doi:10.7717/peerj.4282
Álvarez-Herms J, González A, Corbi F, Odriozola I, Odriozola A.Possible relationship between the gut leaky syndrome and musculoskeletal injuries: the important role of gut microbiota as indirect modulator.AIMS Public Health. 2023;10(3):710–38. doi:10.3934/publichealth.2023049
Obrenovich MEM.Leaky Gut, Leaky Brain?Microorganisms. 2018;6(4):107. doi:10.3390/microorganisms6040107
Paray BA, Albeshr MF, Jan AT, Rather IA.Leaky gut and autoimmunity: an intricate balance in individuals health and the diseased state.Int J Mol Sci. 2020;21(24):9770. doi:10.3390/ijms21249770
National Institutes of Health: Office of Dietary Supplements.Vitamin A and carotenoids: Fact sheet for health professionals.
Icahn School of Medicine at Mount Sinai.Quercetin.
Center for Applied Nutrition at UMass Chan Medical School.Fermented foods for gut health.
National Institute of Diabetes and Digestive and Kidney Diseases.Definition and facts for lactose intolerance.
Naimi S, Viennois E, Gewirtz AT, Chassaing B.Direct impact of commonly used dietary emulsifiers on human gut microbiota.Microbiome. 2021;9(1):66. doi:10.1186/s40168-020-00996-6
National Institutes of Health: Office of Dietary Supplements.Vitamin D: Fact sheet for health professionals.
Lerner A, Matthias T.Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease.Autoimmun Rev. 2015;14(6):479–89. doi:10.1016/j.autrev.2015.01.009
Bischoff SC, Barbara G, Buurman W, et al.Intestinal permeability – a new target for disease prevention and therapy.BMC Gastroenterol. 2014;14(1). doi:10.1186/s12876-014-0189-7
U.S. National Library of Medicine: MedlinePlus.How to lower cholesterol with diet.
U.S. National Library of Medicine: MedlinePlus.High blood pressure and diet.
U.S. Department of Agriculture.How much (dietary) fiber should I eat?
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