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Leaky gut is a digestive complaint in which a person’s intestinal lining becomes more than normal, allowing partially digested food, toxins, and bugs into the gut.

This can change gut flora, cause inflammation, and possibly lead to other digestive issues.

Some people suggest that genetics, alcohol, and poor diet (incorporating processed foods) play a role in determining how badly a person is affected by leaky gut symptoms.

Here are 7 foods that help to heal your leaky gut.

1. Vegetables

As with so many modern medical diseases, nature provides the answer.

Vegetables of all types can help your sensitive gut by helping build beneficial gut bacteria.

Think green delights like broccoli, cabbage, kale, and the much known Brussels sprouts.

Carrots, beetroot, eggplant, and mushrooms can also help soothe your belly and help maintain the right conditions for your body to operate as it should.

Don’t forget the fermented vegetables.

These contain organic acids which balance intestinal pH as well as probiotics to support the gut.

Add some kimchi, tempeh, miso, and sauerkraut to your eating plan. 

2. Fruits


The important word when it comes to fruit and vegetables is fiber.

The recommended daily intake of fiber is 25g for women and 38g for men, and most people don’t meet their recommended intake.

If you’re a sweet tooth with a leaky gut, you’re in luck.

Plenty of fruits appear to have a positive role to play in maintaining good digestive health.

Try strawberries, passionfruit, kiwifruit, pineapple, citrus fruit of all kinds (oranges, limes, mandarins, and lemons), blueberries, bananas, grapes…the list is long.

Raspberries are particularly good.

A single cup contains about 8g of fiber.

Choose a serving or two of fruits each day, although don’t go overboard.

Fruits are best in moderation and some practitioners suggest morning is the best time to consume your favorite fruits.

3. Seeds

Vegetables and fruit are full of natural fiber, which is a vital element of a healthy diet.

But there are other natural sources of fiber you can add to your diet to support the growth of beneficial gut bacteria, like seeds.

In particular, chia seeds and sprouted hemp seeds are full of fiber.

A word of caution: not everyone finds it easy to digest sprouted hemp seeds.

Try soaking them in pure filtered water for 24 hours, then add the sprouted seed to a delicious smoothie.

You can also start with small quantities of hemp seed and gradually increase the amount you consume as your body learns to tolerate it.

Some claim it is an effective long-term solution for a leaky gut.

4. Fish and meat

Fish rich in omega-3 like salmon, herring, and tuna are good aids in dealing with gut inflammation, so these are positive additions to your diet.

Be aware of where your fish comes from and aim for wild- caught fish at all times.

It’s hard to say for sure, but farmed fish may have been raised on food that contributes to human gut imbalances.

Avoid it if possible.

Grass-fed meats (beef, lamb) are also recommended, as well as turkey.

Just remember to choose the lean cuts of meat

They are the healthiest option to get the most nutritional value out of the meat you eat.

If you’re not into fish or meat, try eggs.

Egg yolks contain healthy fats which are necessary for gut health.

5. Other healthy fats

Avocado, avocado oil, coconut oil, and extra virgin olive oil all promote healing in the gut.

Fortunately, they are very easy to digest and to incorporate into other parts of your diet (add them to a salad).

Of these, coconut oil is probably the most beneficial, as are other coconut products like coconut butter.

Coconuts contain fiber, minerals, protein, and vitamins, all good things for human digestive health.

The medium-chain fatty acids in coconut are easier to digest than other fats too, so your leaky gut doesn’t have to work hard to absorb them.

Coconut kefir is a great choice because it contains probiotics.

Remember, the keyword here is HEALTHY FATS so avoid any processed fats by all means.

This is because they might just yield the direct opposite of what you intend.

6. Bone Broth


Most health-conscious folks are aware of bone broth, a diet staple in the Paleo Diet (or caveman diet).

It’s a simple dish, made by boiling then simmering animal bones and ligaments in pure, filtered water to make a nourishing broth.

The boiling process releases minerals, collagen and amino acids called glycine and proline.

Proline contributes to healing and building tissue, so it helps keep your gut lining tight and properly sealed.

This directly helps your leaky gut.

Another amino acid in bone broth is called L-glutamine.

This amino acid is beneficial for your colon and small intestine.

To maximize the health benefits of your bone broth, try to source the bones (beef or chicken are a good option) from organically raised animals.

7. Cultured dairy products

Cultured (or fermented) dairy products that contain acid bacteria like Lactobacillus, Lactococcus, and Lauconostoc are highly valuable in addressing leaky gut symptoms.

Pasteurized kefir, yogurt, buttermilk, butter, and raw cheese are some of the best foods to help the gut.

They contain both probiotics and short-chain fatty acids, both of which are beneficial for gut health.

A probiotic is essentially just a substance that stimulates the growth of beneficial micro-organisms.

Most people don’t have enough probiotics in their system, likely contributing to more and more people reporting symptoms consistent with the leaky gut syndrome.

When incorporating cultured dairy products into your diet, you might want to try products made from goats’ milk.

Some say this has strong healing properties in its own right. 


Processed food products are bad for your leaky gut, so turn back to nature for what you eat.

Seek out fibrous and fermented vegetables, cultured dairy products, lean meats, and healthy fats.

In addition to the foods discussed above, consider also gluten-free grains like sorghum, buckwheat, and rice.

Kombucha is great, as roots and tubers (think yams, turnips, squash, potatoes, and sweet potatoes).

Natural foods provide an endless value and these delicious food options are great choices to help heal your leaky gut.

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