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?
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?
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
- Blood in stool
- Brain fog
- Frequent headaches
- Having the feeling that bowel movements are incomplete
- Low energy/fatigue
- Menstrual changes in women
- Mouth ulcers
- Night sweats
- Painful joints
- Skin issues
- Stools containing mucus
- Unplanned and unintended weight loss
- Unusual food cravings
- Unusual stool color, texture, or smell
- 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
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.
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
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
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.
- Passion fruit
- Brussels sprouts
- Swiss chard
- Sweet potatoes
- Wild salmon
Lean Meats and Eggs
- Lean cuts of beef, chicken, lamb, and turkey
Probiotic-Rich Dairy Products
- Greek yogurt
- Traditional buttermilk
Nuts and Seeds
- Chia seeds
- Nut milk
Beans and Legumes
- Black beans
Whole Gluten-Free Grains
- Brown rice
- Extra virgin olive oil
- Avocado oil
- Expeller pressed high-oleic safflower oil
- Coconut milk
- Nut milk
- Bone broth
Foods to Avoid or Minimize
Exclude the following foods on your leaky gut diet.
- 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.
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
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
Breakfast: Blueberry smoothie bowl
Lunch: Veggie stuffed squash
Dinner: Roast chicken with baked sweet potato and a side of green beans
Snack: Bone broth
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
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
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
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
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)
|1||Orange wedges with Greek yogurt and Greek pumpkin muffins||Mediterranean lentil salad||Vegan tortilla soup with cinnamon apple slices||Fresh fruits|
|2||Kefir with a banana and muesli||Rosemary chickpeas with whole-grain healthy pasta||Broiled salmon with veggies||A handful of nuts|
|3||Blueberry smoothie bowl||Veggie stuffed squash||Roast chicken with baked sweet potato and a side of green beans||Bone broth|
|4||2 eggs with greens sautéed in coconut oil and baked potatoes||Turkey wraps with a side of fruit||Roast fish with butternut squash and a side of green salad||Veggie sticks with hummus|
|5||Oatmeal and fruit||Avocado with green salad, tuna salad, and homemade vinaigrette||Beef chilli with a side salad and avocado slices||Blended fruit with kefir|
|6||Kimchi Tofu smoothie with toast||Mediterranean chicken wrap with a quinoa taco bowl||Broiled salmon with spinach and fruit||A mint-chop banana ice cream|
|7||Scrambled eggs with asparagus and strawberry smoothie||Hummus pita pockets with roasted veggies||Toasted quinoa with chicken and veggies||Lemon-lime bars|