5 FOODS TO HELP

HEAL LEAKY GUT

Avoiding certain foods that trigger gut inflammation is only a part of the full healing equation. There
are also certain foods that give your body the nutrients it needs to start to repair and regenerate
your gut. Below are the five most important foods for you to help heal leaky gut.

Bone Broth
The number one food that can help leaky gut is bone
broth. You can make bone broth at home or order it
online from a market. It's great for your gut because it
contains proline and glycine—amino acids that help
tighten up and repair tight junctions in your gut.

Kefir
The second healing food for repairing your gut are
probiotic-rich foods like kefir. Note, it's not just any kefir or
yogurt—it should be fermented 24-29 hours and should
come from either an A2 cow (an ancient breed of cattle),
goats, or sheep. Typically goat’s milk is one of the most
popular and easy to get today—try going to your local
farmer’s market to find real goat’s milk yogurt or goat’s
milk kefir to provide the probiotics you need!

Fermented Vegetables
Number three on our list of gut-healing foods are
fermented vegetables like sauerkraut, kimchi, and kvass.
These foods have great organic acids that help get your
stomach and body to create the proper pH balance for
probiotics to grow—and probiotics with good bacterial
balance is crucial for healing leaky gut.

Healing Leaky Gut | Dr. Josh Axe The Health Institute

Starchy Vegetables & Fruits
Next, certain starchy vegetables like squashes and carrots
are great for healing leaky gut. They are some of the easiest
forms of carbohydrates to digest and help to form your stool
and promote healthy bowel movements. They’re also very
rich in Vitamin A. Starchy fruits are also great—with
blueberries among the best as they reduce inflammation in
your intestines and provide antioxidants and good
carbohydrates. Blueberries contain the antioxidant
resveratrol, which is also found in the skin of grapes along
with flavonoids and bioflavonoids.

Omega-3 Fatty Acids

Last but not least, the fifth food for healing leaky gut are
foods rich in omega-3 fatty acids—such as wild caught
salmon. Consuming wild caught salmon several times a
week is great for your body. There are long-chain fatty
acids. Other foods with omega-3 fatty acids are sprouted
flax seeds, chia seeds, and flax oil.

What is Leaky Gut Syndrome?

Your digestive tract is like a net with extremely small holes that only allow specific substances to
pass through. Your gut lining works as a barrier keeping out bigger particles that can damage your
system. When someone has leaky gut (often referred to as increased intestinal permeability) the
“net” in your digestive tract gets damaged, which causes even bigger holes to develop. So things
that normally wouldn’t be able to pass through are now able to, like gluten, bad bacteria, and
undigested food particles. Toxic waste can also leak from the inside of your intestinal wall into your
blood stream, causing an immune reaction.

Disclaimer: This content is for informational and educational purposes only and is not intended to provide personalized
medical advice or to take the place of such advice or treatment from your physician. All viewers of this content, especially those
taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition,
supplement or lifestyle program!

Healing Leaky Gut | Dr. Josh Axe The Health Institute