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While it goes without saying that food plays a huge role in our lives, you might not know that poor eating choices can cause gut irritation. Leaky gut syndrome, or intestinal hyperpermeability, can happen when your gut becomes inflamed by dietary, metabolic, or environmental factors.

Instead of nutrients passing from the intestines to the bloodstream, partially digested food or toxins can escape through perforations. Could it be that eating the right foods may help reduce the severity of leaky gut?


5 Best Foods for Leaky Gut


You’re probably already thinking about how diet can help in this situation, and you’re right in doing your research. Here are 5 of the best foods to eat for a leaky gut.

1. Fermented Foods

Fermented foods contain bacterial cultures which can go a long way in restoring gut health. [1] These cultures, also called probiotics, contain the good bacteria your gut needs to keep bad bacteria in check. There are many options out there, but some popular ones are sauerkraut and kimchi.

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Keep in mind, though, some fermented foods can contain high levels of sodium. This may not be much of a concern for otherwise healthy individuals.

2. Coconut

Coconut products are especially good for a leaky gut because they contain medium-chain fatty acids (MCFAs). These are more easily digested than other fats. [2] In addition to being great for digestion, coconut kefir—a fermented yogurt-like food—also contains probiotics.

3. Non-Starchy Vegetables


Full of antioxidants, vitamins, and minerals, non-starchy vegetables are a great choice for easing irritation and are easier to digest than starchy ones. Making sure you eat a variety of them—especially dark green leafy vegetables—every day can help make sure your gut stays in tip-top shape.

4. Meat

While vegan or vegetarian diets are two extremely healthy choices and ones that I recommend, if you do eat meat, make sure you’re getting grass-fed or pasture-raised, preferably organic. Meat from grass-fed animals contain omega-3 fatty acids, which are great at reducing gut irritation. [3]

Again, I don’t recommend consuming meat for a number of health and environmental reasons; however, animal sources are one of the most popular, hence their mention.

5. Low-Glycemic Fruits


High in vitamins, minerals, and fiber, fruit is a great choice for leaky gut, but you want to make sure you are eating low-glycemic fruits. [4] Fruits like berries are better options since sugar can irritate the gut.

A Healthy Diet Helps Leaky Gut

Changing your diet for the better can play a huge role in successfully managing leaky gut syndrome. You may also want to check into probiotics as adding those to your day can be a huge benefit, not only to your digestive system but your overall health in general.

What choices would you make for the better? Tell us about them in the comments below.


  1. Selhub, E. et al. Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry. Journal of Physiological Anthropology. 33 (2).
  2. Martena, B. et al. Medium-chain triglycerides. International Dairy Journal. 16 (11).
  3. Simopoulos, A. P. Omega-3 fatty acids in inflammation and autoimmune diseases.Journal of the American College of Nutrition. 21 (6).
  4. Jenkins, D. et al. Glycemic index: overview of implications in health and disease. The American Journal of Clinical Nutrition. 76 (1).

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