Repairing Leaky Gut: The Top Healing Foods

What is Leaky Gut?

Leaky gut syndrome refers to increased intestinal permeability, or when the tight junctions between intestinal cells become loose. This allows undigested food particles, bacteria, and toxins to pass into the bloodstream, triggering widespread inflammation and potentially many adverse health effects.

Causes of leaky gut include chronic stress, poor diet, food sensitivities, imbalanced gut microbiome, and conditions like autoimmune diseases. Symptoms may include bloating, gas, fatigue, food sensitivities, joint pain, skin issues, and autoimmune disease.

Healing leaky gut requires removing trigger foods and including gut-soothing, nutrient-dense foods and supplements. 

A photo showcasing a vibrant plate filled with colorful vegetables, bone broth, and fermented foods with a text overlay.

Let’s look at the top 12 leaky gut healing foods.

Best Foods to Heal Leaky Gut

  • Bone broth: This gut-healing soup contains collagen, amino acids like glutamine, and anti-inflammatory compounds that can help seal the gut lining. Sip bone broth daily.
  • Fermented foods: Sauerkraut, kimchi, kombucha and kefir replenish beneficial probiotics to restore gut balance.
  • Leafy greens: Greens like spinach and kale provide antioxidants and fiber to reduce inflammation and promote healing.
  • Salmon: Wild caught salmon supplies anti-inflammatory omega-3 fatty acids.
  • Coconut products: Coconut oil and butter provide easily absorbed MCFAs that fuel gut lining cells.
  • Glutamine foods: Meat, eggs, raw spinach and cabbage supply glutamine to rebuild intestinal cells.
  • Flax and chia seeds: These omega-3 rich seeds can help repair the intestinal barrier.

Foods to Avoid with Leaky Gut

  • Gluten: Avoiding gluten containing grains like wheat can give your gut a rest.
  • Dairy: Limit dairy, especially conventional cow’s milk dairy, to see if symptoms improve.
  • Refined carbs and sugar: These promote inflammation and alter gut bacteria.
  • Alcohol: Alcohol increases gut permeability and triggers inflammation.
Processed foods: Avoid additives, emulsifiers and vegetable oils that further damage the gut.

Sample Meal Plan

  • Breakfast: Scrambled eggs; Avocado toast; Berry smoothie with collagen
  • Lunch: Salmon salad; Leftover roasted chicken and veggies; Soup and salad
  • Dinner: Sheet pan chicken and vegetables; Fish tacos with cabbage slaw; Grass-fed beef chili
A vector graphic of a bowl containing a mixture of leaky gut healing foods with a ribbon banner above it.

Lifestyle Tips for Healing Leaky Gut

In addition to an anti-inflammatory, gut-friendly diet, try these tips:
  • Manage stress with meditation, yoga, deep breathing
  • Get 7-9 hours of quality sleep per night
  • Exercise regularly to reduce inflammation
  • Take supplements like L-glutamine, zinc, omega-3s
  • Consider eliminating problem foods for 30 days
A photo of a kitchen counter displaying various gut healing ingredients with a blender in the background.


Healing leaky gut requires removing inflammatory triggers and including nourishing foods that seal the gut lining like bone broth, omega-3s from fish, and fermented probiotics. Follow an anti-inflammatory meal plan and make lifestyle changes to manage leaky gut naturally. 

With time, a leaky gut diet can help reverse this condition and improve health.