7 Day Leaky Gut Diet

Leaky Gut Diet Plan

In recent years, the concept of a “leaky gut,” which in the medical world is referred to as “increased intestinal permeability,” has garnered a lot of attention.

What exactly is it? Is it even real, and is there a special leaky gut diet to manage it?

In this article, we discuss what a leaky gut is, its causes, symptoms, and the foods you should eat, and those you should avoid to reduce the severity of the symptoms or prevent them altogether.

What is a Leaky Gut?

Leaky Gut Diet

Leaky Gut Diet – What Is A Leaky Gut?

Your gut breaks down, digests, and absorbs nutrients from food, vital to your health. It protects you from harmful bacteria, fungi, parasites, and toxins in your gut.

Leaky gut syndrome impairs your gut’s health and function.

Leaky gut syndrome develops when your intestinal barrier is permeable. The normal intestinal lining has microscopic holes that let water and nutrients through but not foreign organisms.

A leaky gut occurs when these holes in the intestine wall become too large, allowing microbes, undigested food particles, and toxins to enter the bloodstream.

What Are The Symptoms Of Leaky Gut Syndrome?

Leaky Gut Diet

Leaky Gut Diet – Symptoms Of Leaky Gut Syndrome

A leaky or gut inflammation can cause a variety of symptoms, including but not limited to the following:

  • A decreased desire to eat
  • A painful or cramping sensation in the abdomen
  • Allergies
  • Bloating/Constipation/Gas
  • Blood in stool
  • Brain fog
  • Diarrhea
  • Frequent headaches
  • Having the feeling that bowel movements are incomplete
  • Low energy/fatigue
  • Menstrual changes in women
  • Mouth ulcers
  • Nausea
  • Night sweats
  • Painful joints
  • Skin issues
  • Stools containing mucus
  • Unplanned and unintended weight loss
  • Unusual food cravings
  • Unusual stool color, texture, or smell
  • Vomiting
  • Weight gain

What Are The Causes Of Leaky Gut Syndrome?

Many possible triggers can result in leaky gut syndrome. The following are the most common potential causes of a leaky gut.

1. Unhealthy Diet

Leaky Gut Diet

Leaky Gut Diet – Unhealthy Diet

A diet high in fried foods, omega-6 fatty acids, processed foods and sugars, processed meats and cheeses, and low in fiber can lead to a leaky gut.

A diet high in inflammatory foods, the exact composition of which varies from person to person, can also be a significant contributing factor.

2. Insufficiency of Nutrients and Low Levels of Stomach Acid

The leaky gut syndrome may result from a lack of iron, vitamin B-12, and calcium in the body, which low stomach acidity can cause.

Pathogens can enter the gut that a low pH would usually eliminate in the stomach, leading to the production of Zonulin protein, making it easier for undigested food particles to enter the gut through the gut lining.

3. Stress

Leaky Gut Diet

Leaky Gut Diet – Stress

The importance of stress in determining one’s overall health is frequently overlooked. Stress can trigger the body’s “fight or flight” response, which lowers the body’s natural resistance to illness and infection.

In addition, stress can decrease the function of the intestinal barrier and lower stomach acid levels, both of which can result in malabsorption.

4. Poor Immune System

It is vital to keep your immune system healthy and strong to support the gut. A poor immune system can lead to diseases and infections, which can cause the lining of the gut to become loose, leading to leaky gut syndrome.

Overgrowth of bacteria, yeasts, and fungi can occur because of an imbalance of healthy and opportunistic microorganisms in the gut caused by infections.

5. Certain Medications

Leaky Gut Diet

Leaky Gut Diet – Medications

Acid blockers, Proton Pump Inhibitors (PPIs), and antibiotics are just some of the medications linked to contributing to the leaky gut syndrome.

If antibiotic treatment is necessary, taking probiotics may be able to assist in re-establishing a healthy balance of gut flora.

Leaky Gut Diet-What Can You Eat

Leaky Gut Diet

Leaky Gut Diet – What Can You Eat

While there is no definitive leaky gut diet plan, eating an anti-inflammatory, gut-friendly diet cannot hurt.

Focus on a polyphenol-rich whole foods diet, like the Mediterranean Diet.

Additionally, foods rich in gut-friendly probiotics, prebiotics, and fiber are all great options. Your leaky gut diet should include the following foods.


  • Blueberries
  • Oranges
  • Bananas
  • Passion fruit
  • Papaya
  • Raspberries
  • Kiwi
  • Strawberries
  • Pineapple
  • Grapes
  • Lemon


  • Broccoli
  • Carrots
  • Zucchini
  • Brussels sprouts
  • Swiss chard
  • Kale
  • Cabbage
  • Potatoes
  • Sweet potatoes
  • Squash

Fatty Fish

  • Wild salmon
  • Sardines
  • Tuna
  • Herring

Lean Meats and Eggs

  • Eggs
  • Lean cuts of beef, chicken, lamb, and turkey

Probiotic-Rich Dairy Products

  • Greek yogurt
  • Yogurt
  • Kefir
  • Traditional buttermilk

Fermented Foods

  • Kimchi
  • Sauerkraut
  • Miso
  • Tempeh

Nuts and Seeds

  • Chia seeds
  • Cashews
  • Walnuts
  • Peanuts
  • Nut milk
  • Almonds

 Beans and Legumes

  • Black beans
  • Lentils
  • Chickpeas

Whole Gluten-Free Grains

  • Oats
  • Buckwheat
  • Quinoa
  • Brown rice
  • Sorghum
  • Teff
  • Amaranth

Healthy Fats

  • Extra virgin olive oil
  • Avocado oil
  • Expeller pressed high-oleic safflower oil
  • Avocado


  • Coconut milk
  • Nut milk
  • Teas
  • Bone broth
  • Kombucha
  • Water

Foods to Avoid or Minimize

Leaky Gut Diet

Leaky Gut Diet – Foods to Avoid or Minimize

Exclude the following foods on your leaky gut diet.

  • Alcohol
  • Artificial sweeteners
  • Baked goods like cakes, cookies, muffins, pies and pastries
  • Certain food additives
  • Corn products
  • Foods high in added sugar/ Refined carbohydrates
  • Gluten grains
  • Highly processed food
  • Saturated fats and vegetable oils
  • Soy products
  • Dairy products

Sample 7-Day Leaky Gut Diet Plan

The following 7-day sample meal plan will help you get started with your diet plan to help minimize or get rid of the symptoms.

Day 1

Leaky Gut Diet

Leaky Gut Diet

Breakfast: Orange wedges with Greek yogurt and Greek pumpkin muffins

Lunch: Mediterranean lentil salad

Dinner: Vegan tortilla soup with cinnamon apple slices

Snack: Fresh fruits

Day 2

Breakfast: Kefir with a banana and muesli

Lunch: Rosemary chickpeas with whole-grain healthy pasta

Dinner: Broiled salmon with veggies

Snack: A handful of nuts

Day 3

Leaky Gut Diet

Leaky Gut Diet

Breakfast: Blueberry smoothie bowl

Lunch: Veggie stuffed squash

Dinner: Roast chicken with baked sweet potato and a side of green beans

Snack: Bone broth

Day 4

Breakfast: 2 eggs with greens sautéed in coconut oil and baked potatoes

Lunch: Turkey wraps with a side of fruit

Dinner: Roast fish with butternut squash and a side of green salad

Snack: Veggie sticks with hummus

Day 5

Leaky Gut Diet

Leaky Gut Diet

Breakfast: Oatmeal and fruit

Lunch: Avocado with green salad, tuna salad, and homemade vinaigrette

Dinner: Beef chilli with a side salad and avocado slices

Snack: Blended fruit with kefir

Day 6

Breakfast: Kimchi Tofu smoothie with toast

Lunch: Mediterranean chicken wrap with a quinoa taco bowl

Dinner: Broiled salmon with spinach and fruit

Snack: A mint-chop banana ice cream

Leaky Gut Diet

Leaky Gut Diet

Day 7

Breakfast: Scrambled eggs with asparagus and strawberry smoothie

Lunch: Hummus pita pockets with roasted veggies

Dinner: Toasted quinoa with chicken and veggies

Snack: Lemon-lime bars

Final Thoughts

It is estimated that millions of people suffer leaky gut syndrome even though many are unaware that they have the condition.

A leaky gut occurs when the intestinal wall’s protective role is compromised. An unhealthy diet can be one of the causes of a leaky gut.

The good news is that adhering to a diet for leaky gut can assist in recovering from this ailment.

Therefore, if you have a leaky gut syndrome, it is high time that you give some thought to the possibility of switching to a leaky gut diet.

A diet like this one includes foods that promote healing since they are simple for the body to digest and can aid in repairing the intestinal lining.

Printable Leaky Gut Diet (PDF)

1Orange wedges with Greek yogurt and Greek pumpkin muffinsMediterranean lentil saladVegan tortilla soup with cinnamon apple slicesFresh fruits
2Kefir with a banana and muesliRosemary chickpeas with whole-grain healthy pastaBroiled salmon with veggiesA handful of nuts
3Blueberry smoothie bowlVeggie stuffed squashRoast chicken with baked sweet potato and a side of green beansBone broth
42 eggs with greens sautéed in coconut oil and baked potatoesTurkey wraps with a side of fruitRoast fish with butternut squash and a side of green saladVeggie sticks with hummus
5Oatmeal and fruitAvocado with green salad, tuna salad, and homemade vinaigretteBeef chilli with a side salad and avocado slicesBlended fruit with kefir
6Kimchi Tofu smoothie with toastMediterranean chicken wrap with a quinoa taco bowlBroiled salmon with spinach and fruitA mint-chop banana ice cream
7Scrambled eggs with asparagus and strawberry smoothieHummus pita pockets with roasted veggiesToasted quinoa with chicken and veggiesLemon-lime bars

See Also

Dr Sebi Food List

The Galveston Diet

Clean Eating Food List

Acid Reflux Foods to Avoid

CRAM Diet Plan

What is BRAT Diet?

BRAT Diet Foods List

Protein Foods List

Bland Diet Menu