Guide To The Leaky Gut Diet

Best Foods To Eat

A diet for digestive health focuses on healthy fats, lean, unprocessed meats, fermented vegetables like kimchi, fibrous vegetables, and cultured dairy products. Healthy fats in avocados and avocado oil, extra virgin olive oil, and coconut oil can soothe inflammation. Lean fish like salmon provides a great source of omega-3 fatty acids which research has shown may improve irritable bowel syndrome. Gluten-free grains should be chosen over gluten-rich flour. Grains free of gluten include rice, buckwheat, teff, amaranth, and gluten-free oats. Fibrous root vegetables like sweet potatoes, yams, carrots, and turnips offer an excellent source of fiber which supports digestive health. Probiotic yogurt is also beneficial because it supports healthy gut flora. One recent study even suggests a diet high in fiber and probiotics can help heal a leaky gut.

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Foods To Avoid Eating

The leaky gut diet focuses on natural, fiber- and probiotic-rich foods, including vegetables, lean meat, fruit, and cultured dairy. Foods to avoid eating on this diet include anything heavily processed, gluten-rich foods, and foods high in sugar or saturated fat. This includes junk food, red meat, fried food, and wheat-based products. Alcohol and fruit juice should also be avoided. Fruit juice is high in sugar, while alcohol is believed to contribute to damage to the intestinal lining that can cause or worsen leaky gut. Conventional milk should also be avoided as it can cause digestive sensitivities. Instead, choose nut or soy products and get dairy from kefir or yogurt, which offer probiotic benefits.

Evaluate the effectiveness of the leaky gut diet next.