by Leaky gut may sound like a vague word, but scientists have studied it for decades. It has to do with how your gut wall absorbs food molecules. Your gut has a barrier made up of epithelial tissue, mucus and a large population of bacteria – your microbiome. Usually, this barrier is selective in what it allows to pass through. Nutrients and water pass through. Toxins do not.
But sometimes this barrier does not function properly. Menka Gupta, MBBS, M.Sc., IFMCP, physician and founder of Nutra Nourish, says, “Leaky bowel is a condition where the lining of the digestive tract is damaged. This allows undigested food particles, harmful bacteria and toxins to leak into the bloodstream. This can trigger inflammation and cause health problems, such as digestive problems, resistant weight loss, autoimmune disorders, joint pains, depression and chronic fatigue.”
Recipe in Picture: Blueberry-Cashew Granola Bars
It’s not taught in medical school yet, so it’s a mystery, according to Gupta. However, research shows that it may be linked to a poor diet and may lead to obesity and several diseases. And it is very common.
Supriya Rao, MD, a practicing gastroenterologist in Massachusetts, says, “Leaky gut syndrome is becoming increasingly recognized in both conventional and alternative medical circles. Although it is still not considered a ‘mainstream’ diagnosis by most doctors and healthcare professionals, research shows that leaky gut may affect up to 30% of people worldwide.”
Gupta tells us, and possibly brain fog, food sensitivities and skin issues such as eczema or acne, digestive disturbances such as gas symptoms, bloating, diarrhea or IBS symptoms.
“Leaky gut can be caused by inflammatory foods such as sugar, alcohol and some processed foods,” says Gupta. “If you have any food sensitivities, they can also add to the inflammation.” Since diet can affect gut health, registered dietitian Bianca Tamburello, RDN, walks us through the science behind helpful-not-too-helpful foods for a leaky gut. She says that some foods may have a healing effect while others may make the condition worse. Here are ten of the best and worst foods for leaky gut.
5 Best Foods for Leaky Gut
In general, there are specific nutrients in foods that can help improve your gut barrier. Here are five good foods for leaky gut.
1. Bone Broth
Humans have been extracting nutrition from animal bones for thousands of years. Bone broth is made by slow cooking chicken, cow or other animal bones to make a rich broth full of collagen, vitamins and minerals. “Bone broth is easy on the stomach and can be enjoyed as a drink or as cooking,” says Tamburello. “Amino acids found in bone marrow protect the gut lining, balance the body’s immune response, and have anti-inflammatory effects. Collagen in bone marrow also supports a healthy intestinal lining.”
Research shows that certain amino acids (building blocks of protein) such as l-glutamine and arginine can help heal the lining of your gut. Bone broth can be bought pre-made or cooked at home. Try this Beef Bone Broth recipe using bones you can buy at the grocery store.
2. Salmon
This fatty fish is a nutritional powerhouse for many reasons, but it is especially helpful for leaky gut. Gupta points out that vitamin D deficiency can increase the risk of leaky gut. She says, “A lot of vitamin D is essential to maintain gut integrity.” A 3-ounce filet of salmon contains nearly 2.5 grams of l-glutamine, as well as plenty of vitamin D and A. Glutamine is an amino acid known to help promote thriving gut bacteria. In addition, 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 the symptoms of leaky gut.”
She also notes that salmon is packed with omega-3 fatty acids, “which are well known for fighting harmful inflammation,” she says.
3. Fermented Foods
Fermentation involves 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 critical to restoring and maintaining a healthy gut,” says Tamburello. “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 intestinal lining. Tamburello recommends eating one or two probiotic-rich foods each day to promote gut health. Fermented foods include yogurt, kefir and miso, to name a few.
4. Mushrooms, Spinach and Carrots
While vegetables, in general, are great for you, some have specific nutrients that help with different conditions. Regarding leaky gut, Tamburello says, “Mushrooms, spinach and carrots add vitamin D and vitamin A, which can 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 eat enough whole fruits and vegetables in your diet.” Mushrooms, spinach and carrots fit the bill for all of the above: vitamin D and A and soluble and insoluble fiber.
5. Blueberries, Sweet Cherries and Walnuts
Like vegetables, fruits and nuts are also packed with nutrients. They add vitamins, minerals, polyphenols (plant compounds) and fiber. Studies show that certain fruits and nuts, such as blueberries, sweet cherries and walnuts, provide powerful polyphenols that can strengthen your intestinal wall to prevent leaky gut. In addition, polyphenols have antioxidant and anti-inflammatory properties.
Says Gupta, “Polyphenol-rich foods can positively impact the intestinal microbial ecosystem by reducing intestinal permeability.” Aim for a diet rich in plant-based foods, such as nuts, seeds, vegetables and fruits, to ensure you are getting enough of these helpful plant compounds.
5 Worst Foods for Leaky Gut
There are some foods that can make leaky gut syndrome worse. While everyone is different, here are five foods that are often associated with leaky gut.
1. Alcohol
Alcohol isn’t just hard on your liver. Your gut can be affected, too. Tamburello says, “Alcohol irritates the digestive tract and can cause serious damage by increasing intestinal permeability, which contributes to leaky gut. Alcohol is also known to have a negative effect on the gut microbiome, which can also be linked to leaky gut and overall poor gut health.”
Older studies show that alcohol inflames the lining of the gut. Gupta advises her leaky gut patients to avoid drinking alcohol as much as possible. “Regular use of alcohol increases inflammation and can cause leaky gut,” she says. Other studies show that alcohol abuse will lead to consistent inflammation throughout the intestines.
2. Foods High in Added Sugar
Gupta warns that a high intake of added sugar is inflammatory to the body and can lead to a leaky gut. Foods high in added sugar, such as 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, which can lead to metabolic conditions and heart disease.
Tamburello says, “Foods high in added sugar are known to stimulate inflammation in the body, which is linked to leaky gut. A high sugar diet also harms 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 industrialization of foods can change 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 a leaky gut. She says, “the same with added sugar, [they] also linked to chronic inflammation.” These foods can also worsen GI (gastrointestinal) symptoms, she warns.
4. Artificial Sweeteners
Artificial sweeteners and other non-nutritive sweeteners help reduce sugar intake, but can be problematic for some people. says Tamburello. “Artificial sweeteners are not for everyone. In some people with GI problems, they can cause unpleasant symptoms.” She mentions sugar alcohols in particular and says they may be involved in an imbalance in healthy and harmful gut bacteria, as shown in several studies.
Other studies show that saccharin, stevia and sucralose can change the gut microbiota in some people, which can even cause leaky gut. Although many people tolerate non-nutritive sweeteners well, others may experience GI problems.
5. Dairy foods
Dairy foods, such as cheese and milk, are full of great nutrition. They provide protein, calcium and a wide variety of vitamins and minerals. However, it can trigger inflammation in some people, especially those who are lactose intolerant. Tamburello says, “It’s common practice for those with GI conditions to avoid dairy products because they can worsen leaky gut symptoms like bloating, gas and upset.”
Dairy foods may be triggering for some but helpful for others. There is evidence that dairy products benefit the gut microbiome by increasing helpful bacteria and reducing harmful ones. However, everyone is different, so talk to your healthcare provider if you struggle with dairy.
Sample leaky gut diet plan
If you’re ready to love your gut, check out our sample menu for a leaky gut. It is full of foods recommended by our experts to strengthen your gut barrier.
The Bottom Line
The old phrase “Let food be thy medicine and food be thy medicine” may be true when it comes to leaky gut syndrome. Eating a diet that consists mostly of whole foods that are nutrient dense will be the key to improving your gut health. And just as importantly, limiting alcohol, added sugar and highly processed foods may help you feel your best.
