In This ArticleView AllIn This ArticleBest FoodsWorst FoodsSample Leaky Gut Diet Plan
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Leaky gutmay be a buzzword, but scientists have studied it for several decades. It’s all about how the wall of your intestines absorbs food molecules. Your gut has a barrier consisting of epithelial tissue, mucous and a large population of bacteria—your microbiome. Normally, this barrier is selective in what it allows to pass through. Nutrients and water get a pass. Toxins do not.
But sometimes this barrier doesn’t function properly.Menka Gupta, M.B.B.S., M.Sc., IFMCP, a physician and founder of Nutra Nourish, says, “Leaky gut is a condition where the lining of the digestive tract becomes damaged. This allows undigested food particles, harmful bacteria and toxins to leak into the bloodstream. This can trigger inflammation and cause health issues, such as digestive problems, resistant weight loss, autoimmune disorders, joint pains, depression and chronic fatigue.”
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It’s not taught in medical school yet, so it’s a bit of a mystery, Gupta says. However, research shows that it may be connected to a poor diet and could lead to obesity and several diseases.And it’s very common.
Leaky gut may cause digestive upset like gas, bloating, diarrhea or IBS (irritable bowel syndrome) symptoms, Gupta tells us, and possibly even brain fog, food sensitivities and skin issues like eczema or acne.
“Inflammatory foods such as sugar, alcohol and some processed foods can lead to a leaky gut,” Gupta says. “If you have any food sensitivities, they can also contribute to the inflammation.” Since diet can impact gut health, registered dietitianBianca Tamburello, RDN, points us toward the science behind helpful and not-so-helpful foods for leaky gut. She says some foods may have a healing effect, while others could worsen the condition. Here are 10 of the best and worst foods for leaky gut.
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5 Best Foods for Leaky Gut
Generally, foods contain specific nutrients that may help improve your gut barrier. Here are five good foods for leaky gut.
1. Bone Broth
Research shows that specific amino acids (the building blocks of protein) like l-glutamine and arginine can help heal the lining of your gut. Bone broth can bepurchased premadeor cooked at home. Try thisBeef Bone Brothrecipe using bones you can buy at the grocery store.
2. Salmon
This fatty fish is a nutrition powerhouse for many reasons, but it’s particularly helpful for leaky gut. Gupta points out thatvitamin D deficiencycan increase the risk of leaky gut. She says, “Sufficient vitamin D is essential for preserving gut integrity.” A 3-ounce fillet of salmon contains almost 2.5 grams of l-glutamine, plus plenty of vitamin D and A.Glutamine is an amino acid known to helppromote flourishing gut bacteria. Additionally, Tamburello points out, “Research shows that vitamin A and vitamin D found in salmon and other fatty fish may help strengthen the intestinal walls to reverse leaky gut symptoms.”
She also notes that salmon is packed withomega-3 fatty acids—“which are well-known to combat harmful inflammation,” she says.
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3. Fermented Foods
Fermentation is all about good bacteria. Helpful bacteria break down sugars in certain foods to ferment them. “Fermented foods, like kombucha and kraut, are packed with probiotics, healthy gut bacteria that are crucial to restore and maintain a healthy gut,” Tamburello says. “Probiotics balance the gut microbiome, which is linked to overall body health and less inflammation.”
Research shows that probiotic or fermented foods can improve the lining of the gut.Gupta agrees: “Probiotics help support the integrity of the lining of the intestines.” Tamburello recommends eating one to two probiotic-rich foods daily to promote gut health.Fermented foodsinclude yogurt, kefir and miso, to name a few.
4. Mushrooms, Spinach and Carrots
Whilevegetables, in general, are great for you,some have specific nutrients that help with different conditions. When it comes to leaky gut, Tamburello says, “Mushrooms, spinach and carrots offer up vitamin D and vitamin A, which may help heal damaged intestinal walls and strengthen the immune system.”
Studies show that vitamin D is important for good intestinal barrier function.Gupta recommends veggies for even more reasons, “Diets rich in soluble and insoluble fiber help develop healthy mucus and maintain regular transit time in the gut. This means you should consume adequate whole fruits and vegetables in your diet.” Mushrooms, spinach and carrots fit the bill for all of the above: vitamin D and A andsoluble and insoluble fiber.
5. Blueberries, Sweet Cherries and Walnuts
Like vegetables, fruits and nuts are also packed with nutrients. They offer vitamins, minerals, polyphenols (plant compounds) and fiber.Studiesshow that certain fruits and nuts, like blueberries, sweet cherries and walnuts, offer powerful polyphenols that may strengthen your intestinal wall to prevent leaky gut.In addition, polyphenols have antioxidant and anti-inflammatory properties.
5 Worst Foods for Leaky Gut
There are some foods that can worsen leaky gut syndrome. While everyone is different, here are five foods and beverages that are often associated with leaky gut.
1. Alcohol
Older studies show thatalcohol inflames the lining of the gut.Gupta advises her patients with leaky gut to limit drinking alcohol as much as possible. “Regular alcohol use contributes to inflammation and may be a trigger for leaky gut,” she says. Other studies show that abusing alcohol leads to consistent inflammation throughout the intestines.
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2. Foods High in Added Sugar
Gupta warns that ahigh added sugar intake is inflammatoryfor the body and may lead to a leaky gut. Foods that are high in added sugar, like baked goods, sugary drinks or candy, may be associated with inflammation. In fact, studies show that high sugar intake can alter the microbiome, create metabolic dysfunction and increase chronic inflammation, potentially leading to metabolic conditions and heart disease.
Tamburello says, “Foods high in added sugar are known to trigger body inflammation, which is linked to leaky gut. A high-sugar diet is also damaging to healthy gut bacteria and promotes the growth of harmful bacteria.” She recommends that the majority of your diet be made up of whole foods.
3. Highly Processed Foods
Studies show that eating ultra-processed foods can alter the gut microbiota and increase the permeability of the gut barrier.Gupta says, “Methods used in industrial food processing can increase intestinal inflammation and leaky gut.”
Tamburello recommends limiting highly processed meats and fried foods if you have leaky gut. She says, “Similarly to added sugar, [they] are also linked to chronic inflammation.” These foods can also worsen GI symptoms, she warns.
4. Artificial Sweeteners
Artificial and other nonnutritive sweetenershelp cut down on sugar intake, but they may cause problems for some people. Tamburello says. “Artificial sweeteners aren’t for everyone. In some people with GI issues, they can cause unpleasant symptoms.” She points out sugar alcohols in particular and says that they may be associated with an imbalance in healthy and harmful gut bacteria, as shown in some studies.
Other studies show that saccharin, stevia and sucralose may alter the gut microbiota in some people, potentially even causing leaky gut.While many people tolerate nonnutritive sweeteners well, others may experience GI issues.
5. Dairy Foods
Dairy foods, like cheese and milk, are full of great nutrition. They offer protein, calcium and a wide variety of vitamins and minerals. However, eating dairy can trigger inflammation in some people, especially those withlactose intolerance. Tamburello says, “Avoiding dairy products is common practice for those with GI conditions because they can exacerbate leaky gut symptoms like bloating, gas and stomach upset.”
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If you’re ready to give your gut some love, take a look at our sample menu for leaky gut. It’s full of foods our experts recommend to strengthen your gut barrier.
The Bottom Line
The old phrase “Let food be thy medicine and medicine be thy food” may be true when it comes to leaky gut syndrome. Eating a diet that’s mostly made up of nutrient-dense whole foods will be the key to improving your gut health. And just as important, limiting alcohol, added sugar and highly processed foods may help you feel your best.
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SourcesEatingWell 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.Di Vincenzo F, Del Gaudio A, Petito V, Lopetuso LR, Scaldaferri F.Gut microbiota, intestinal permeability, and systemic inflammation: A narrative review.Internal and Emergency Medicine. 2023. doi:10.1007/s11739-023-03374-wBlasco R, Rosell J, Arilla M, et al.Bone marrow storage and delayed consumption at Middle Pleistocene Qesem Cave, Israel (420 to 200 ka).Science Advances. 2019;5(10). doi:10.1126/sciadv.aav9822U.S. Department of Agriculture FoodData Central.Fish, salmon, pink, raw.Finnegan D, Tocmo R, Loscher C.Targeted application of functional foods as immune fitness boosters in the defense against viral infection.Nutrients. 2023;15(15):3371. doi:10.3390/nu15153371Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: A Review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE.Health benefits of polyphenols: A concise review.Journal of Food Biochemistry. 2022;46(10). doi:10.1111/jfbc.14264Bishehsari F, Magno E, Swanson G, et al.Alcohol and Gut-Derived Inflammation.Alcohol Res. 2017;38(2):163-171.Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348Poto R, Fusco W, Rinninella E, et al.The role of gut microbiota and leaky gut in the pathogenesis of food allergy.Nutrients. 2023;16(1):92. doi:10.3390/nu16010092Harpaz D, Yeo L, Cecchini F, et al.Measuring artificial sweeteners toxicity using a bioluminescent bacterial panel.Molecules. 2018;23(10):2454. doi:10.3390/molecules23102454Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A.Effects of sweeteners on the gut microbiota: A Review of Experimental Studies and Clinical Trials.Advances in Nutrition. 2019;10. doi:10.1093/advances/nmy037Aslam H, Marx W, Rocks T, et al.The effects of dairy and dairy derivatives on the gut microbiota: A systematic literature review.Gut Microbes. 2020;12(1):1799533. doi:10.1080/19490976.2020.1799533
Sources
EatingWell 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.Di Vincenzo F, Del Gaudio A, Petito V, Lopetuso LR, Scaldaferri F.Gut microbiota, intestinal permeability, and systemic inflammation: A narrative review.Internal and Emergency Medicine. 2023. doi:10.1007/s11739-023-03374-wBlasco R, Rosell J, Arilla M, et al.Bone marrow storage and delayed consumption at Middle Pleistocene Qesem Cave, Israel (420 to 200 ka).Science Advances. 2019;5(10). doi:10.1126/sciadv.aav9822U.S. Department of Agriculture FoodData Central.Fish, salmon, pink, raw.Finnegan D, Tocmo R, Loscher C.Targeted application of functional foods as immune fitness boosters in the defense against viral infection.Nutrients. 2023;15(15):3371. doi:10.3390/nu15153371Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: A Review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE.Health benefits of polyphenols: A concise review.Journal of Food Biochemistry. 2022;46(10). doi:10.1111/jfbc.14264Bishehsari F, Magno E, Swanson G, et al.Alcohol and Gut-Derived Inflammation.Alcohol Res. 2017;38(2):163-171.Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348Poto R, Fusco W, Rinninella E, et al.The role of gut microbiota and leaky gut in the pathogenesis of food allergy.Nutrients. 2023;16(1):92. doi:10.3390/nu16010092Harpaz D, Yeo L, Cecchini F, et al.Measuring artificial sweeteners toxicity using a bioluminescent bacterial panel.Molecules. 2018;23(10):2454. doi:10.3390/molecules23102454Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A.Effects of sweeteners on the gut microbiota: A Review of Experimental Studies and Clinical Trials.Advances in Nutrition. 2019;10. doi:10.1093/advances/nmy037Aslam H, Marx W, Rocks T, et al.The effects of dairy and dairy derivatives on the gut microbiota: A systematic literature review.Gut Microbes. 2020;12(1):1799533. doi:10.1080/19490976.2020.1799533
EatingWell 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.
Di Vincenzo F, Del Gaudio A, Petito V, Lopetuso LR, Scaldaferri F.Gut microbiota, intestinal permeability, and systemic inflammation: A narrative review.Internal and Emergency Medicine. 2023. doi:10.1007/s11739-023-03374-wBlasco R, Rosell J, Arilla M, et al.Bone marrow storage and delayed consumption at Middle Pleistocene Qesem Cave, Israel (420 to 200 ka).Science Advances. 2019;5(10). doi:10.1126/sciadv.aav9822U.S. Department of Agriculture FoodData Central.Fish, salmon, pink, raw.Finnegan D, Tocmo R, Loscher C.Targeted application of functional foods as immune fitness boosters in the defense against viral infection.Nutrients. 2023;15(15):3371. doi:10.3390/nu15153371Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: A Review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE.Health benefits of polyphenols: A concise review.Journal of Food Biochemistry. 2022;46(10). doi:10.1111/jfbc.14264Bishehsari F, Magno E, Swanson G, et al.Alcohol and Gut-Derived Inflammation.Alcohol Res. 2017;38(2):163-171.Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348Poto R, Fusco W, Rinninella E, et al.The role of gut microbiota and leaky gut in the pathogenesis of food allergy.Nutrients. 2023;16(1):92. doi:10.3390/nu16010092Harpaz D, Yeo L, Cecchini F, et al.Measuring artificial sweeteners toxicity using a bioluminescent bacterial panel.Molecules. 2018;23(10):2454. doi:10.3390/molecules23102454Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A.Effects of sweeteners on the gut microbiota: A Review of Experimental Studies and Clinical Trials.Advances in Nutrition. 2019;10. doi:10.1093/advances/nmy037Aslam H, Marx W, Rocks T, et al.The effects of dairy and dairy derivatives on the gut microbiota: A systematic literature review.Gut Microbes. 2020;12(1):1799533. doi:10.1080/19490976.2020.1799533
Di Vincenzo F, Del Gaudio A, Petito V, Lopetuso LR, Scaldaferri F.Gut microbiota, intestinal permeability, and systemic inflammation: A narrative review.Internal and Emergency Medicine. 2023. doi:10.1007/s11739-023-03374-w
Blasco R, Rosell J, Arilla M, et al.Bone marrow storage and delayed consumption at Middle Pleistocene Qesem Cave, Israel (420 to 200 ka).Science Advances. 2019;5(10). doi:10.1126/sciadv.aav9822
U.S. Department of Agriculture FoodData Central.Fish, salmon, pink, raw.
Finnegan D, Tocmo R, Loscher C.Targeted application of functional foods as immune fitness boosters in the defense against viral infection.Nutrients. 2023;15(15):3371. doi:10.3390/nu15153371
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
Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE.Health benefits of polyphenols: A concise review.Journal of Food Biochemistry. 2022;46(10). doi:10.1111/jfbc.14264
Bishehsari F, Magno E, Swanson G, et al.Alcohol and Gut-Derived Inflammation.Alcohol Res. 2017;38(2):163-171.
Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348
Poto R, Fusco W, Rinninella E, et al.The role of gut microbiota and leaky gut in the pathogenesis of food allergy.Nutrients. 2023;16(1):92. doi:10.3390/nu16010092
Harpaz D, Yeo L, Cecchini F, et al.Measuring artificial sweeteners toxicity using a bioluminescent bacterial panel.Molecules. 2018;23(10):2454. doi:10.3390/molecules23102454
Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A.Effects of sweeteners on the gut microbiota: A Review of Experimental Studies and Clinical Trials.Advances in Nutrition. 2019;10. doi:10.1093/advances/nmy037
Aslam H, Marx W, Rocks T, et al.The effects of dairy and dairy derivatives on the gut microbiota: A systematic literature review.Gut Microbes. 2020;12(1):1799533. doi:10.1080/19490976.2020.1799533
