“Leaky gut” is the theory that damage to the intestinal lining can lead to increased intestinal permeability. In other words, toxins and other unwanted substances can move out of the intestine and into the bloodstream. This can lead to bloating, gas, and stomach pain.
While it’s not a medical diagnosis, some research suggests that leaky gut may be linked to inflammatory diseases, such as skin disorders, digestive problems, and even heart disease.
Eating foods rich in fiber strengthens the intestinal barrier, helping to prevent harmful substances like bacteria and undigested food from entering the bloodstream.
Taking in omega-3s and other antioxidant nutrients, as well as certain vitamins and minerals, can help strengthen your intestinal lining. A strong intestinal barrier requires tight junctions (TJs), molecules that act like glue, keeping beneficial substances in the gut while preventing potentially harmful substances from leaking into the bloodstream.
Foods High in Omega-3
Eating a diet rich in omega-3 fatty acids can increase the population of beneficial bacteria in your gut, such as bifidobacteria and lactobacilli. Omega-3 also helps release short-chain fatty acids (SCFAs), which lubricate the intestinal barrier and keep out toxins and pathogens.
Foods high in omega-3 include:
Fish: salmon, tuna, mackerel, sardines, herring, trout, anchovies Nuts and seeds: flaxseeds, walnuts, chia seeds Certain fruits: avocados, raspberries, jackfruit, olives
Foods rich in vitamins A and D
Vitamins A and D help mitigate leaky gut by strengthening the connections between cells in your intestines. They also promote a healthy balance of gut bacteria, reduce inflammation, and boost immunity.
Sources of vitamins A and D include the following:
Dairy: milk, yogurt, cheese, fortified soy milk Fortified whole grains: wheat, rice, corn Fish: herring, salmon, canned tuna, sardines
Foods that contain probiotics
Probiotics protect the gut by increasing the variety of good bacteria, fighting off harmful bacteria, producing vitamins and beneficial substances (such as SCFAs), and strengthening the immune system. They can also improve the gut lining and reduce intestinal inflammation.
Foods rich in probiotics include:
Fermented dairy products: yogurt, kefir, labneh Fermented foods: sauerkraut, miso, kimchi Sourdough bread: some probiotics may not survive the high temperature baking process, but the prebiotics in sourdough starter may increase the probiotic content.
Foods that contain prebiotics
Prebiotics are fibres that nourish the good bacteria in your gut, helping them to grow and flourish, particularly Bifidobacteria, Lactobacillus acidophilus and Faecalibacterium prausnitzii, reducing inflammation, strengthening the intestinal barrier and improving overall gut health.
Foods rich in prebiotics include:
Fruits: bananas, beets Vegetables: onions, garlic, asparagus, artichokes, leeks, salsify Whole grains: wheat, barley, rye, buckwheat Legumes: peas, soybeans, broad beans, chickpeas, lentils, cowpeas, lupins Nuts: sesame, almonds, pistachios, walnuts
Foods rich in polyphenols
Polyphenols are plant compounds that help reduce inflammation and rid the body of harmful molecules. Foods rich in polyphenols, such as quercetin, curcumin, resveratrol, and catechin, can help strengthen your gut.
Polyphenol compounds help maintain gut health by blocking a pathway called NF-κB, which can cause inflammation and weaken the intestinal lining. In turn, polyphenols strengthen the connections between intestinal cells, increase mucus production, reduce intestinal permeability, and strengthen the gut’s overall defense system.
Foods that are high in polyphenols include:
Fruits: Fruits such as plums, berries, citrus fruits, and grapes contain polyphenols such as cyanidin, resveratrol, and hesperidin. Vegetables and herbs: Vegetables such as broccoli, lettuce, and tomatoes contain polyphenols such as cyanidin and quercetin. Tea: Black, white, and green teas are rich in catechins. Coffee: Coffee has one of the highest polyphenol contents of any beverage. Turmeric: This spice is rich in curcumin.
Foods containing zinc
Zinc affects the intestinal barrier by changing the connections between cells. To some extent, zinc can cause cell death, which can widen the gaps in the intestinal wall. But as cells die, the cells around them can absorb it and keep the tight connections intact. This helps maintain the intestinal barrier. The key is to get enough zinc.
Zinc deficiency may also be implicated in gastrointestinal (GI) disorders such as irritable bowel syndrome (IBS) and celiac disease, both of which may coexist with increased intestinal permeability.
Foods that are high in zinc include the following:
Shellfish: lobster, oysters, mussels, shrimp Nuts and seeds: sunflower seeds, pumpkin seeds, chestnuts, peanuts, hazelnuts Meats: beef, lamb, pork
Foods High in Glutamine
Glutamine is an amino acid required for a variety of functions in the body, including building proteins in the body to support tissues and organs and their functions. The amino acid promotes tissue repair and tightens the gaps in the intestinal barrier, reducing permeability.
Foods that are rich in glutamine include:
Meat, fish, eggs, nuts, beans, milk
Eating too much fat, sugar, and highly processed foods can promote inflammation, damage the intestinal protective layer, and exacerbate leaky gut: Excess fat increases intestinal permeability, a diet high in sugar causes inflammation, and certain emulsifiers (substances used in processed foods to bind ingredients together) can thin the intestinal mucus layer and damage protective gut proteins.
Foods to limit or avoid include:
Fatty meats: bacon, sausage, marbled steak Foods high in refined sugars: candy, ice cream, cookies, high-carb cereals Ultra-processed foods and beverages: frozen meals, packaged snacks, soda Alcoholic beverages: beer, wine, liqueurs Wheat: Gliadin, a pro-inflammatory protein found in wheat gluten, has been shown to increase intestinal permeability, especially in those with celiac disease or gluten sensitivity.
Below are some diet ideas to help combat leaky gut, including foods rich in nutrients and beneficial compounds that help strengthen your gut.
breakfast
Breakfast options include:
Yogurt and blueberry parfait with sliced almonds Broccoli and mushroom omelette with labneh and mixed berries Smoked salmon with dill Gluten-free avocado toast
lunch
Lunch options include:
Braised tofu with lentils and carrots Herbed shrimp and quinoa “fried rice” (quinoa lightly sauteed in olive oil, garlic, onion, low-sodium soy sauce or tamari soy sauce, peas and carrots) Tuna salad with capers in a yogurt-based mayonnaise served over greens
dinner
Dinner options include:
Steamed mussels in scallion and garlic broth, miso-grilled salmon with roasted asparagus, and a bowl of kimchi and buckwheat with marinated tempeh, daikon radish and avocado
The Mediterranean diet may help prevent leaky gut. The diet focuses on vegetables, beans, legumes, fruits and nuts, all of which contain fiber, vitamins, minerals and antioxidants that help keep your gut healthy and strong. The nutrients in these foods maintain tight junctions in the intestinal wall and support the mucus layer that protects the intestinal wall. The diet includes fish and olives, which are sources of gut-protecting omega-3s.
The low FODMAP diet can also be effective. This diet focuses on eliminating FODMAPS, a group of carbohydrates that contain fructans, fructose, and other compounds that are poorly absorbed in the small intestine. These are more likely to ferment in the gut, which can promote bacterial overgrowth and cause bloating and stomach upset. The low FODMAP diet is a gluten-free diet that includes:
Grains such as quinoa, amaranth and brown rice Fruits such as avocado, citrus fruits and berries Vegetables such as broccoli, carrots, lettuce and dark green leafy vegetables Nuts and seeds
Leaky gut is the theory that when the intestinal barrier and its tight junctions become damaged, it becomes more permeable. In other words, it allows toxins, harmful bacteria, and larger particles like undigested food to enter and pass through the bloodstream. This disrupts the healthy balance in the gut, which can affect the rest of the body.
Foods that contain nutrients such as omega-3, vitamins A and D, zinc, polyphenols, and glutamine have properties that strengthen the intestinal lining. Probiotic and prebiotic foods also have a positive effect on the gut and reduce permeability.
Reducing your intake of fatty foods, ultra-processed foods, excess sugar, and alcohol may help prevent and reduce the symptoms of leaky gut.
