leaky gut Diet

FOOD LI
eat often
OMEGA 3 EFAS / LIGHTLY STEAMED OR HELPFUL SUPPLEMENTS
PROTEINS COOKED NON-STARCHY
(to reduce inflammation) VEGETABLES • Probiotic capsules
(easy on digestion and • Collagen peptides
• Grass-fed or organic meats anti-inflammatory — fiber • Gelatin powder
(beef, bison, elk, chicken, also feeds healthy gut • L-glutamine
rabbit, goat, lamb) • Quercetin
bacteria)
• Bone broth • Marshmallow root capsules
• Wild fish • Leafy greens (dandelion, • Licorice root capsules or
• Pasture raised eggs and spinach, chard, watercress, chewable tables (DGL)
egg yolks kale, escarole, endive) • Resistant starch (raw green
• Fish oil • Broccoli banana flour, inulin,
• Hemp (seeds and oil) • Cauliflower trehalose, non-gmo potato
• Chia seeds (ground) • Artichoke starch)*
• Flaxseed (ground seeds • Asparagus
and oil) * May trigger digestive
• Cabbage
• Anchovies symptoms such as gas,
• Cucumber
• Mackerel cramping or bloating if eaten
• Mushrooms
• Walnuts in large amounts, or if you’re
• Sprouts
already prone to digestive
• Celery
OTHER HEALTHY symptoms
• Radish
ANTI-INFLAMMATORY • Brussels sprouts
FATS PROBIOTIC FOODS
• Zucchini (to increase healthy gut
• Avocado SPICES AND HERBS bacteria)
• Unrefined avocado oil (to reduce inflammation
• Unrefined olive oil • Coconut milk yogurt
and soothe the GI tract) • Coconut milk kefir
• Olives
• Unrefined coconut oil • Almond yogurt
• Ginger
• Coconut meat • Sauerkraut
• Turmeric
• Ghee (clarified butter) • Kimchi
• Marshmallow root tea
• Grass-fed butter • Beet kvass
• Licorice root tea (DGL)
• Peppermint
• Dandelion root tea

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 leaky gut Diet
FOOD LIST
eaT
Occasionally
STARCHY VEGETABLES NATURAL SWEETENERS
(fiber helps remove toxins in the GI tract, (in very small amounts because any kind of
but excess carbs can further damage the sugar feeds candida, which worsens leaky
gut lining) gut)
• Sweet potatoes • Raw honey
• Yams • Coconut nectar
• Beets • Green leaf stevia
• Carrots • Monk fruit sweetener
• Squash • Pure maple syrup
• Parsnips • Applesauce
• Pumpkin • Poached apples and pears (steamed fruit is
• Turnips easier on digestion)

eat never
FOODS THAT DAMAGE THE GUT LINING
• Legumes (including peanuts) • Refined vegetable oils (canola, peanut, soy,
• Dairy products (milk, dairy yogurt, cheese, corn, safflower, sunflower)
whey) • Deli meats and non-organic meats
• Grains • Nightshade vegetables*
• Gluten
• Refined sugar * Nightshade vegetables such as eggplant, bell
• Unfermented soy products peppers, potatoes, and tomatoes may promote
• Alcohol inflammation, especially for those with
• Artificial sweeteners (sucralose, aspartame) autoimmune conditions, which are commonly
• Packaged, boxed, and processed foods seen with leaky gut.

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