Diet to heal leaky gut?

Leaky Gut Syndrome – it’s a term that’s been buzzing around the wellness world lately, but what exactly is it? Put simply, it’s a condition where the lining of your intestines becomes damaged, allowing toxins, undigested food particles, and harmful bacteria to leak into your bloodstream. This can wreak havoc on your health, leading to inflammation, digestive issues, and now research suggests even autoimmune disorders. Today we are going to look at what diet can aid in healing a leaky gut vs foods that harm a leaky gut but first let’s get a better picture of how a leaky gut manifests.

Symptoms of Leaky Gut

The symptoms of leaky gut also known as intestinal permeability are not only contained to the gut due to 70-80% of the immune system residing in the gut.¹ This means any part of the body can be affected by symptoms of leaky gut and present differently in everyone. The location of the immune system gives the health of one’s gut the deciding factor for one’s overall health. An unhealthy gut can damage your immune system (your body’s defense line) leaving you as one study claims in a diseased state.²

Due to leaky guts control over the body’s defensive line (the immune system) and digestive system, there is a long list of symptoms that come with a leaky gut. This can make the diagnosis tricky when the symptoms present in such a broad array that could point in the direction of other ailments. But there is one tell-tell sign that points to a leaky gut; multiple food sensitivities. A leaky gut can cause someone to have food sensitivities to a wide range of food until they can heal their intestinal wall. Food sensitivities are a vicious cycle and the main cause for the majority of symptoms of leaky gut. Until the food sensitivities are removed and allow the intestinal lining to heal they continue to worsen the state of the intestinal lining, increasing intestinal permeability.

Food sensitivities are a vicious cycle because they maintain the reason for their development- a leaky gut. While also being the direct cause of a majority of the symptoms suffered by people with leaky gut. So what does food sensitivity look like? For example, say every time after you eat you don’t feel well. You have a mix of symptoms like gas, stomach pains, bloating, headaches, brain fog, etc. Since every time you eat the symptoms and the severity changes you’re not sure what to do or what’s going on. The continued feeding of a leaky gut with foods that worsen intestinal permeability is what creates the vicious cycle. Finally after running on the hamster wheel of leaky gut, you make the connection that after you eat, a random mix of symptoms is ignited. Sound familiar? Let’s look at the other symptoms of a leaky gut to get a better picture.

• Brain fog 
• Joint pain 
• Skin issues like rosacea or acne 
• Fatigue 
• Digestive issues 
• Headaches 
• Chronic bloating 
• Chronic gas

*DISCLAIMER:All content and information on this website including our programs, products and/or services is for informational and educational purposes only, does not constitute medical, psychological or health advice of any kind and we do not warrant that the information presented herein is free of any errors or omissions. We are only sharing our experiences. 

Diseases/ Autoimmune conditions Leaky gut is linked to

Leaky gut is now being linked to the onset or exacerbation of multiple diseases and Autoimmune conditions including;³

• Lupus
• Type 1 diabetes
• Allergies/Asthma 
• Psoriasis
• IBS (Inflammatory bowel disease)
• Thyroid conditions 
• Rheumatoid arthritis 

Causes of Leaky Gut

The gut microbiome is responsible for the overall state (health) of the gut and it can be disrupted by numerous factors including lifestyle choices, environmental toxins, and medications; 

• Western diet ⁶
• Frequent use of NSAIDs ⁴ 
• Unmanaged stress ⁵
• Antibiotics ⁶
• Toxin overload 
• Unregulated sleep schedule
• Alcohol consumption ⁶

One study written by Ricardo Santos Aleman, Marvin Moncada, and Kayanush J. Aryana claims, “Diet has a dominant role in the configuration of the intestinal microbiota since dietary components can significantly alter gastrointestinal functions, compromising the intestinal barrier’s integrity”.⁶ Based on this information we know to heal leaky gut we must start with our diet. Eating foods that feed our gut microbiota instead of compromising it. So what foods heal a leaky gut?

Unfortunately, there is not a recommended “leaky gut diet” but instead there are known foods that aid in the growth of beneficial gut bacteria and a balanced gut microbiome. As well as foods that harm gut health. An overall diet that promotes digestive health is rich in probiotics, fiber, lean meats, omega-3s, etc.

So when it comes to healing a leaky gut the focus is on a well-rounded diet that builds a healthy gut microbiome (balance of good and bad bacteria). Many people find the Autoimmune Protocol diet helpful while healing leaky gut. The AIP diet is an elimination diet that helps root out hidden food sensitivities. The elimination diet removes potential inflammatory triggers like grains, legumes, nightshade vegetables, dairy, eggs, nuts, seeds, and processed foods. Instead, it emphasizes nutrient-dense foods like organic meats, wild-caught fish, non-starchy vegetables, fruits, healthy fats, and gut-supportive supplements like probiotics and collagen. By calming inflammation and supporting immune function, the AIP Diet aids in restoring balance to the gut. This diet can put a stop to the vicious cycle created by a leaky gut by removing food sensitivities allowing the intestinal lining to heal. If you want to learn more about the AIP diet check out our post on “The Autoimmune Protocol 101”.

The Autoimmune Protocol diet while extremely effective at aiding in a healing the gut, may not be for everyone due to its restrictive nature. With that being said let’s look at the best foods for a healthy gut microbiome. There are four main categories when it comes to gut healthy foods; fiber rich, anti-inflammatory, probiotic rich, and lean protein.  

Best foods for Leaky Gut

• Raw cultured dairy: kefir, yogurt, raw cheese, and butter.
• Sprouted seeds: Flax seeds, chia seeds, and sunflower seeds.
• Omega-3-rich foods: wild-caught salmon, herring, grass-fed beef & lamb, etc.
• Healthy fats: Avocado, coconut oil, extra virgin olive oil, etc.
• Berries: strawberries, blueberries, raspberries, blackberries, etc.
• Leafy greens: spinach, swiss chard, and kale.
• Fermented foods: Kimchi, miso, and sauerkraut.
• Vegetables: Cauliflower, broccoli, beets, brussels sprouts, carrots, arugula, zucchini, mushrooms, etc.

Foods to Avoid with Leaky Gut

Certain foods and overall a Western diet (high sugar, low fiber) have been found to cause inflammation in the body which directly affects the composition of the gut microbiome and has been linked to chronic diseases like type 2 diabetes , IBS, cancer, etc.⁷ So it’s crucial when healing a leaky gut to remove foods that are known to cause inflammation and change the composition of the gut microbiome negatively. Let’s take a look at foods that worsen leaky gut.

• Gluten: barley, rye, oats, seitan, bulgur, and triticale.
• Refined oils: canola, soybean safflower, and sunflower oils.
• Wheat-based products: pasta, bread, cereals, etc.
• Processed meats: deli meats, cold cuts, hot dogs, etc.
• Junk food: fast foods, sugary cereals, potato chips, etc.
• Baked goods: pastries, cakes, muffins, cookies, pies, etc.
• Artificial sweeteners: aspartame, saccharin, and sucralose.
• Beverages: sugary drinks, alcohol, etc.

Check out our gut-healthy recipes that are linked below as well as our other blog post related to leaky gut! 

• “How to heal a leaky gut”
• “Gut health and the link to Autoimmune Diseases”
• “Gut healing smoothie recipe”
• “5 Best supplements to heal the gut”
• “Gut healthy green smoothie recipe”

While leaky gut syndrome can be challenging to navigate, adopting a gut-friendly diet tailored to your individual needs can be a game-changer on your healing journey. Whether you opt for incorporating gut-healthy foods or the AIP diet, remember that consistency and patience are key. Listen to your body, work with qualified healthcare professionals, and embrace the power of food as medicine to nourish and support your gut health from the inside out. Here’s to healing from within and reclaiming your gut health one bite at a time!

Citations:

1. Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. doi: 10.3390/nu13030886. PMID: 33803407; PMCID: PMC8001875.
2. Paray BA, Albeshr MF, Jan AT, Rather IA. Leaky Gut and Autoimmunity: An Intricate Balance in Individuals Health and the Diseased State. Int J Mol Sci. 2020 Dec 21;21(24):9770. doi: 10.3390/ijms21249770. PMID: 33371435; PMCID: PMC7767453.
3. Christovich, Anna, and Xin  M. Luo. “Gut Microbiota, Leaky Gut, and Autoimmune Diseases.” NBCI, 27 June 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9271567/. 
4. Wilson ID, Nicholson JK. Gut microbiome interactions with drug metabolism, efficacy, and toxicity.Transl Res. 2017 Jan;179:204-222. doi: 10.1016/j.trsl.2016.08.002. Epub 2016 Aug 13. PMID: 27591027; PMCID: PMC5718288.
5. Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019 Aug;28:105-110. doi: 10.1016/j.cobeha.2019.01.011. Epub 2019 Mar 25. PMID: 32395568; PMCID: PMC7213601.
6. Aleman, Ricardo Santos, et al. “Leaky Gut and the Ingredients That Help Treat It: A Review.” NBCI, 7 Jan. 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC9862683/. 
7. Singh , Rasnik K., et al. “Influence of Diet on the Gut Microbiome and Implications for Human Health.” NBCI, 8 Apr. 2017, pubmed.ncbi.nlm.nih.gov/28388917/.