The Ultimate Gu​ide to The Leaky Gut Diet Plan – Discover What Foods to Include and Which Ones to Avoid for Optimal Gut Health

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



If you’re dealing with leaky gut syndrome, it’s important to follow a diet plan that can help heal your gut and reduce symptoms. The right diet can make a significant difference in your overall health and well-being. In this article, we will discuss what foods to eat and what to avoid while following a leaky gut diet.

Foods to Eat

When trying to heal a leaky gut, it’s important to focus on consuming foods that are nutrient-dense and promote gut health. Here are some foods to include in your diet:

  • Probiotic-Rich Foods: Probiotics are beneficial bacteria that can help restore the balance in your gut. Include foods like yogurt, kefir, sauerkraut, and kimchi in your diet.
  • Bone Broth: Bone broth is rich in collagen and amino acids that can help repair the gut lining. Include homemade bone broth in your diet regularly.
  • Fiber-Rich Foods: Fiber promotes a healthy digestive system. Include foods like fruits, vegetables, and whole grains in your diet.
  • Healthy Fats: Consuming healthy fats like avocado, olive oil, and coconut oil can help reduce inflammation and support gut health.
  • Omega-3 Fatty Acids: Foods like fatty fish (salmon, mackerel) and chia seeds are rich in omega-3 fatty acids, which have anti-inflammatory properties.
  • Ginger and Turmeric: These spices have anti-inflammatory properties and can aid in healing the gut. Include them in your cooking or consume them as teas.

Foods to Avoid

Certain foods can worsen the symptoms of leaky gut and hinder the healing process. Here are some foods to avoid:

  1. Processed Foods: Processed foods are often high in added sugars, unhealthy fats, and artificial additives, which can contribute to inflammation and worsen gut health.
  2. Sugar and Artificial Sweeteners: Excessive sugar and artificial sweeteners can feed harmful gut bacteria and disrupt the balance of gut flora.
  3. Gluten: Gluten is a protein found in wheat, barley, and rye. It can cause inflammation and increase intestinal permeability in individuals with a leaky gut.
  4. Dairy Products: Some individuals with leaky gut have difficulty digesting lactose and casein, which are found in dairy products. Avoid or limit dairy consumption.
  5. Alcohol and Caffeine: Alcohol and caffeine can irritate the gut lining and contribute to inflammation. Limit their consumption while healing your gut.
  6. Processed Meats: Processed meats often contain preservatives and additives that can be harmful to gut health. Opt for fresh, unprocessed meats instead.

Remember, everyone’s gut is unique, and what works for one person may not work for another. It’s important to listen to your body and make adjustments to your diet accordingly. Consulting with a healthcare professional or registered dietitian can also be beneficial in creating a personalized leaky gut diet plan.



Following a leaky gut diet plan can help reduce symptoms and promote overall gut health. By including probiotic-rich foods, bone broth, fiber, healthy fats, and anti-inflammatory spices, and avoiding processed foods, sugar, gluten, dairy, alcohol, and caffeine, you can support the healing of your gut and improve your well-being. Remember, consistency is key, and give your body time to heal.

How we vet brands and products

How we vet brands and products

At The Leaky Gut Diet Plan, we believe in providing our readers with accurate and trustworthy information. That’s why we have a rigorous vetting process for brands and products that we recommend.

Here’s how we ensure that the brands and products we endorse are reliable:

  1. Research: Our team of experts conducts thorough research on each brand and product. We gather information from reputable sources, such as medical journals, scientific studies, and trusted health websites.
  2. Evidence-based: We prioritize brands and products that have scientific evidence to support their claims. We look for studies that have been conducted on humans and have shown positive results.
  3. Ingredient quality: We scrutinize the ingredients used in each product to ensure they are of high quality and safe for consumption. We avoid products that contain artificial additives, preservatives, or potential allergens.
  4. Product testing: Whenever possible, we try out the products ourselves or consult with experts who have firsthand experience with them. This helps us have a better understanding of the product’s effectiveness and potential side effects.
  5. User feedback: We also take into account user reviews and feedback. We look for patterns and consider both positive and negative experiences to get a comprehensive view of the brand or product.

By following this comprehensive vetting process, we aim to provide our readers with reliable and trustworthy recommendations. However, it’s important to note that everyone’s body is unique, and what works for one person may not work for another. We always recommend consulting with a healthcare professional before making any significant dietary changes or trying new products.

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