Top 10 Gut Healing Foods To Cure Leaky Gut Syndrome

Top 10 Gut Healing Foods To Cure Leaky Gut Syndrome

By Josh Schlottman

If you’re looking how to heal leaky gut syndrome fast then start eating these 10 gut healing foods.

There’s no doubt the Standard American Diet (SAD) causes many of the chronic health problems today.

Leaky gut syndrome (intestinal permeability) is one of the biggest underlying health problems that can be difficult to diagnose. You may have leaky gut syndrome if…

  • food allergies
  • low energy
  • joint pain
  • hormonal imbalances
  • anxiety + depression
  • thyroid disease
  • autoimmune disease
  • slow metabolism

Leaky gut syndrome is when your digestive tract is damaged. Eating too many bad foods creates bigger holes in your digestive tract allowing unwanted things to pass through.

Think of your the lining in your gut as a net. Some things are supposed to pass through.


But when you have leaky gut syndrome the net widens. This allows stuff you don’t want to get into your bloodstream.

Bad bacteria, toxic waste, and undigested food particles are some of the bad guys that can leak into your body.

I’d first recommend taking this quiz to make sure if you have leaky gut syndrome. Then you can begin taking action to cure it.

Your gut makes up 60-70% of your immune system, and is your “second brain.”

When you get rid of the bad foods causing leaky gut syndrome you’ll then be able to cure it with the right foods.

Below you’ll discover the top 10 gut healing foods you should start eating. Along with the worst foods you should avoid, and a plan of action to cure your leaky gut syndrome.

How To Heal Leaky Gut Syndrome Fast

The best thing you can do to quickly heal your gut is to start eating the right foods.

These gut healing foods will be your top priority for curing your leaky gut syndrome.

The Journal of Diabetes found leaky gut to be responsible as the major cause of autoimmune diseases and type 1 diabetes.

Along with eating the right foods, it’s critical for you to stop eating the bad foods that are causing it in the first place.

You’ll uncover the wrong foods you’ll never want to eat towards the end of this article.

But first, it’s important to know exactly which foods will help to cure leaky gut syndrome.

Bone Broth

bone broth leaky gut

Bone broth is without a doubt the best food you can be eating to improve the health of your gut.

Bone broth is high in collagen, gelatin, proline, glycine, and glutamine.

These vital nutrients will help to repair your gut lining.

Glutamine is an essential amino acid that’s a strong anti-inflammatory. It’s necessary for the growth and repair of your intestinal lining.

The collagen in bone broth will not only help to heal your gut, but it’ll also improve your joint pain. An added benefit of collagen is helping to tighten and smooth your skin.

Adding bone broth to your diet is way easier to drink and digest with stomach issues. This is why it’s the first thing I recommend to my clients with leaky gut syndrome.

Bone broth is absorbed by your body easier and contains predigested beneficial nutrients.

You can make your own bone broth with a slow cooker with the bones of beef, chicken, turkey or lamb.

I just toss the bones into a slow cooker along with some vegetables. Let it simmer for a day or two and you’ll have fresh nutrient-dense bone broth.

If your leaky gut syndrome is really bad then try going on a strict bone broth diet for 1-3 days to get some fast results.

Coconut Oil

coconut oil gut health

Coconut oil is one of the most powerful superfoods you can put into your body.

Turns out it’s also quite effective at healing leaky gut syndrome.

The medium-chain fatty acids in coconut oil are much easier for your body to digest than other fats.

Coconut oil is a natural anti-bacterial and anti-fungal too. It’s highly effective at fighting off potential pathogens in your digestive tract.

Unwanted bad bacteria is one of the main bad guys that can get into your bloodstream with leaky gut syndrome.

Coconut oil is fantastic for killing off this bad bacteria.

Coconut oil is high in lauric acid. This is a powerful anti-microbial agent that kills off that bad bacteria.

There’s no doubt adding more coconut oil is good for you and can be highly effective at curing leaky gut syndrome.

Start by using it as a cooking oil, and you can even take 1-2 tablespoons a day orally.

Oh yeah, and taking coconut oil will help you lose weight too.

Apple Cider Vinegar

apple cider vinegar

Drinking some apple cider vinegar can help kill off the bad bacteria leaking into your body.

Apple cider vinegar is a natural anti-microbial that fights against bad bacteria such as H. pylori. H. pylori can cause acid reflux and stomach ulcers.

There are enzymes and organic acids in apple cider vinegar to help improve your digestive process.

The better your body is able to digest foods the more likely it’ll be able to heal itself from leaky gut syndrome.

Drinking more apple cider vinegar is useful for stabilizing your blood sugar levels. The more stable your blood sugar is the better you’ll also be able to lose weight.

A hidden cause of inflammation in your body is from cortisol. This stress hormone floods your body when your blood sugar crashes.

This is another reason why apple cider vinegar is so beneficial to your overall health.

Try drinking a mixture 1-2 tablespoons of apple cider vinegar into a glass of water.

Grass-Fed Beef

grass fed beef

One of the best ways to heal yourself from leaky gut syndrome is to lower your intake of omega-6 fatty acids.

Too many omega-6 fatty acids can cause inflammation in your body and digestive tract.

It’s key to increase your intake of omega-3 fatty acids to reduce inflammation.

This is why eating more grass-fed beef is going to be a big part of improving your gut health.

Pasture-raised animals contain higher amounts of healthy omega-3 fats than factory raised.

They’re also have a higher amount of antioxidants. Antioxidants help to fight free radicals that cause damage in your body.

Try to only eat grass-fed beef and meats from pasture-raised animals.

These animals freely roam and eat the natural grasses and bugs.

The meat from these animals will be significantly healthier than factory raised.


athletic greens probiotics

Replenish your digestive tract by adding more healthy “gut bugs.”

Lack of healthy gut bugs like probiotics is one of the big causes of leaky gut syndrome.

This is why it’s important to begin supplementing your body with gut-healing probiotics.

Probiotics help to keep your digestive tract clean.

They create a much more favorable environment for the gut healing process.

Two of the best probiotics you can take are Lactobacillus acidophilus and Bifidobacterium bifidum.

Numerous studies have found benefits to taking these probiotics for improving gut health.

Even though you can get some probiotics from food it’s a good idea to be supplementing with them as well.

It’s necessary to replenish your body as you remove irritants causing your leaky gut syndrome

Probiotics are the beneficial bacteria your body desperately needs to rebuild and fight off bad bacteria.

Athletic Greens does an incredible job of combining the power of probiotics with the nutrients of real whole food vegetables.

The probiotics in Athletic Greens are what your body needs to heal itself from leaky gut syndrome.

It contains all the vital nutrients your body and digestive system needs to thrive.

Supplementing with probiotics is absolutely necessary if you wish to heal your body from leaky gut syndrome fast. See my other blog post on the best probiotics for men to help lose weight.

Wild-Caught Salmon

wild caught salmon

Wild-caught salmon is high in omega-3 fatty acids helping to reduce inflammation in your digestive tract.

There is also a high amount of vitamin D in this superfood as well.

Research has found there is a clear association with a deficiency in vitamin D and leaky gut syndrome.

Your body needs to have more omega-3 fatty acids and nutrient-dense foods to cure itself.

This is why adding more fatty fish like wild-caught salmon is going to be necessary.

Try supplementing with krill oil to take your omega-3 intake to another level.

Your body can absorb more krill oil compared to fish oil. It also contains the powerful antioxidant astaxanthin.

Make sure you don’t buy factory raised salmon. They’re way lower in omega-3s and can contain deadly pathogens.

Wild-caught salmon is one of the best fish for weight loss too.


sauerkraut gut health

Fermented vegetables like sauerkraut contain beneficial microorganisms that can help fix leaky gut syndrome.

These organic acids help to balance your intestinal pH levels. They also contain probiotics to help heal leaky gut syndrome in your body.

Sauerkraut also contains live bioactive enzymes, organic acids and B vitamins.

These super nutrients help to support your immune system and promote motility in your digestive tract.

Fermented vegetables contain beneficial vitamins to help reduce inflammation in your gut lining.

They have also been found as a way to improve anxiety and mental health.

As you reduce the inflammation in your gut your body can then begin the healing process.

Eating raw vegetables can be hard if your leaky gut syndrome is very bad.

This is why it’s a better idea to go with fermented vegetables like sauerkraut first.

Broccoli Sprouts

broccoli sprouts gut health

Broccoli sprouts are one of the best foods you can be eating for optimal health.

They’re an excellent source of prebiotic fiber supporting the growth of beneficial bacteria.

This study found broccoli sprouts to help protect against the bad bacteria H. pylori.

H. pylori can cause a common bacterial infection leading to ulcers in your stomach.

The magic ingredient inside broccoli sprouts is sulforaphane.

Sulforaphane protects your gastrointestinal (GI) tract while reducing inflammation in your body.

Adding more sulforaphane into your diet can protect your GI tract against damage caused by chemicals and inflammation.

This study found sulforaphane to help heal gut damage in mice caused by aspirin.

Eating more cruciferous vegetables like broccoli sprouts is good for you gut. Sprouts can even help to fight off cancer too.

Try growing your own broccoli sprouts for a readily available and fresh supply you can use to heal your gut.

Healthy Fats

healthy fats

One of the benefits of eating more good fats is it’ll reduce inflammation in your body.

Healthy fats are much easier for your body to digest than most other foods.

This is why eating more good fats will be easier on your gut and promote the healing process.

Some of these good fats include:

  • avocados
  • egg yolks
  • almond butter
  • olive oil
  • chia seeds
  • Greek yogurt

You’ll also notice some weight start to fall off when you replace sugar and refined carbohydrates with good fats.


pineapples gut healing foods

Fruits contain powerful prebiotic fiber your gut needs to heal.

Since fruit naturally contains sugar in the form of fructose it’s best to only eat it in moderation.

Try eating your fruit earlier in the day so your body will have time to burn off some of the sugars in the fruit off.

Eating more pineapples is one of the best fruits you can eat to cure leaky gut syndrome.

Pineapples contain the proteolytic enzyme bromelain. This enzyme helps to digest protein in your body preventing belly bloat.

Some more of the best fruits you can eat include:

  • winter squash
  • pumpkin
  • cantaloupe
  • honeydew
  • sweet potatoes (technically a starch)
  • artichokes (technically a veggie)

Foods That Cause Leaky Gut

foods that cause leaky gut

It’s critical to remove all foods from your diet causing irritation in your gut.

Otherwise, your body will never quite be able to heal itself from leaky gut syndrome.

It’s best to avoid these foods during the healing process.

As you fill your diet with the best gut healing foods you’ll also need to get rid of the ones that are causing the problem in the first place.

These foods irritate your gut and cause inflammation leading to leaky gut syndrome.

These foods include…

  • gluten
  • grains
  • refined sugar
  • artificial sweeteners
  • refined vegetable oils
  • dairy (lactose intolerance)
  • alcohol

sugar causes leaky gut

You don’t have to never eat these foods again. But it’s important to start eliminating all the potential foods that can be causing leaky gut.

Then you can slowly start to reintroduce these foods after your gut heals.

Sugar withdrawal can be hard on your body but there are some ways to fight it.

How long does it take to heal from leaky gut syndrome?

It all depends on how bad you have it and how disciplined you are in healing it.

I’ve seen it healed in a few days to a couple weeks, and sometimes even months.

The best thing you can do is go on a specific diet to cure leaky cut syndrome.

But first be sure to take this quiz to make sure if you have leaky gut syndrome.

You’ll discover whether or not you need to cure yourself of this debilitating condition fast.


So how do you know when you’re healed from leaky gut?

Once you start to notice your food tolerance going up then you’ll be on your way to a full recovery.

You’re going to need some patience while healing yourself from leaky gut syndrome.

Your body didn’t develop this problem overnight so it might take a little bit of time to heal itself.

Begin eating more of the gut healing foods that will heal your gut and get rid of all the irritants causing it.

If your gut is bad then you might want to go on a full bone broth cleanse for a few days.

Then it’s really only a matter of time before you’re well on your way to getting rid of leaky gut syndrome once and for all.



Broth of Life Bone Broth

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