10 Best and Worst Foods for Leaky Gut, According to Dietitians

Leaky gut may be a buzzword, but scientists have studied it for several decades. It’s all about how the wall of your intestines absorbs food molecules. Your gut has a barrier consisting of epithelial tissue, mucous and a large population of bacteria—your microbiome. Normally, this barrier is selective in what it allows to pass through. Nutrients and water get a pass. Toxins do not.

But sometimes this barrier doesn’t function properly. Menka Gupta, M.B.B.S., M.Sc., IFMCP, a physician and founder of Nutra Nourish, says, “Leaky gut is a condition where the lining of the digestive tract becomes damaged. This allows undigested food particles, harmful bacteria and toxins to leak into the bloodstream. This can trigger inflammation and cause health issues, such as digestive problems, resistant weight loss, autoimmune disorders, joint pains, depression and chronic fatigue.”

Pictured Recipe: Blueberry-Cashew Granola Bars

It’s not taught in medical school yet, so it’s a bit of a mystery, Gupta says. However, research shows that it may be connected to a poor diet and could lead to obesity and several diseases. And it’s very common.

Supriya Rao, M.D., a gastroenterologist practicing in Massachusetts, says, “Leaky gut syndrome is becoming increasingly recognized in both conventional and alternative medical circles. ⁠While still not considered a ‘mainstream’ diagnosis by most doctors and health care professionals, research shows that leaky gut can affect up to 30% of people worldwide.”

Leaky gut may cause digestive upset like gas, bloating, diarrhea or IBS (irritable bowel syndrome) symptoms, Gupta tells us, and possibly even brain fog, food sensitivities and skin issues like eczema or acne. 

“Inflammatory foods such as sugar, alcohol and some processed foods can lead to a leaky gut,” Gupta says. “If you have any food sensitivities, they can also contribute to the inflammation.” Since diet can impact gut health, registered dietitian Bianca Tamburello, RDN, points us toward the science behind helpful and not-so-helpful foods for leaky gut. She says some foods may have a healing effect, while others could worsen the condition. Here are 10 of the best and worst foods for leaky gut.

5 Best Foods for Leaky Gut

Generally, foods contain specific nutrients that may help improve your gut barrier. Here are five good foods for leaky gut.

1. Bone Broth 

Humans have been extracting nutrition from animal bones for thousands of years. Bone broth is made by slow-cooking chicken, cow or other animal bones to make a rich broth full of collagen, vitamins and minerals. “Bone broth is easy on the stomach and can be enjoyed as a drink or in cooking,” Tamburello says. “Amino acids found in bone broth protect the gut lining, balance the body’s immune response, and have anti-inflammatory effects. Collagen in bone broth also supports a healthy intestinal lining.”

Research shows that specific amino acids (the building blocks of protein) like l-glutamine and arginine can help heal the lining of your gut. Bone broth can be purchased premade or cooked at home. Try this Beef Bone Broth recipe using bones you can buy at the grocery store.

2. Salmon

This fatty fish is a nutrition powerhouse for many reasons, but it’s particularly helpful for leaky gut. Gupta points out that vitamin D deficiency can increase the risk of leaky gut. She says, “Sufficient vitamin D is essential for preserving gut integrity.” A 3-ounce fillet of salmon contains almost 2.5 grams of l-glutamine, plus plenty of vitamin D and A. Glutamine is an amino acid known to help promote flourishing gut bacteria. Additionally, Tamburello points out, "Research shows that vitamin A and vitamin D found in salmon and other fatty fish may help strengthen the intestinal walls to reverse leaky gut symptoms.”

She also notes that salmon is packed with omega-3 fatty acids—“which are well-known to combat harmful inflammation,” she says.

3. Fermented Foods

Fermentation is all about good bacteria. Helpful bacteria break down sugars in certain foods to ferment them. “Fermented foods, like kombucha and kraut, are packed with probiotics, healthy gut bacteria that are crucial to restore and maintain a healthy gut,” Tamburello says. “Probiotics balance the gut microbiome, which is linked to overall body health and less inflammation.”

Research shows that probiotic or fermented foods can improve the lining of the gut. Gupta agrees: “Probiotics help support the integrity of the lining of the intestines." Tamburello recommends eating one to two probiotic-rich foods daily to promote gut health. Fermented foods include yogurt, kefir and miso, to name a few. 

4. Mushrooms, Spinach and Carrots

While vegetables, in general, are great for you, some have specific nutrients that help with different conditions. When it comes to leaky gut, Tamburello says, “Mushrooms, spinach and carrots offer up vitamin D and vitamin A, which may help heal damaged intestinal walls and strengthen the immune system.” 

Studies show that vitamin D is important for good intestinal barrier function. Gupta recommends veggies for even more reasons, “Diets rich in soluble and insoluble fiber help develop healthy mucus and maintain regular transit time in the gut. This means you should consume adequate whole fruits and vegetables in your diet.” Mushrooms, spinach and carrots fit the bill for all of the above: vitamin D and A and soluble and insoluble fiber.

5.   Blueberries, Sweet Cherries and Walnuts

Like vegetables, fruits and nuts are also packed with nutrients. They offer vitamins, minerals, polyphenols (plant compounds) and fiber. Studies show that certain fruits and nuts, like blueberries, sweet cherries and walnuts, offer powerful polyphenols that may strengthen your intestinal wall to prevent leaky gut. In addition, polyphenols have antioxidant and anti-inflammatory properties.

Gupta says, “Polyphenol-rich foods can positively affect the intestinal microbial ecosystem by reducing intestinal permeability.” Aim for a diet rich in plant-based foods, like nuts, seeds, vegetables and fruits, to ensure you’re getting enough of these helpful plant compounds.

5 Worst Foods for Leaky Gut

There are some foods that can worsen leaky gut syndrome. While everyone is different, here are five foods and beverages that are often associated with leaky gut.

1. Alcohol

Alcohol isn’t just hard on your liver. Your gut can take a hit, too. Tamburello says, “Alcohol irritates the digestive tract and can cause major damage by increasing intestinal permeability, contributing to leaky gut. Alcohol is also known to negatively impact the gut microbiome, which is also potentially linked to leaky gut and overall poor gut health.”

Older studies show that alcohol inflames the lining of the gut. Gupta advises her patients with leaky gut to limit drinking alcohol as much as possible. “Regular alcohol use contributes to inflammation and may be a trigger for leaky gut,” she says. Other studies show that abusing alcohol leads to consistent inflammation throughout the intestines.

2.   Foods High in Added Sugar

Gupta warns that a high added sugar intake is inflammatory for the body and may lead to a leaky gut. Foods that are high in added sugar, like baked goods, sugary drinks or candy, may be associated with inflammation. In fact, studies show that high sugar intake can alter the microbiome, create metabolic dysfunction and increase chronic inflammation, potentially leading to metabolic conditions and heart disease.

Tamburello says, “Foods high in added sugar are known to trigger body inflammation, which is linked to leaky gut. A high-sugar diet is also damaging to healthy gut bacteria and promotes the growth of harmful bacteria.” She recommends that the majority of your diet be made up of whole foods.

3. Highly Processed Foods

Studies show that eating ultra-processed foods can alter the gut microbiota and increase the permeability of the gut barrier. Gupta says, “Methods used in industrial food processing can increase intestinal inflammation and leaky gut.”

Tamburello recommends limiting highly processed meats and fried foods if you have leaky gut. She says, “Similarly to added sugar, [they] are also linked to chronic inflammation.” These foods can also worsen GI symptoms, she warns. 

4. Artificial Sweeteners

Artificial and other nonnutritive sweeteners help cut down on sugar intake, but they may cause problems for some people. Tamburello says. “Artificial sweeteners aren’t for everyone. In some people with GI issues, they can cause unpleasant symptoms.” She points out sugar alcohols in particular and says that they may be associated with an imbalance in healthy and harmful gut bacteria, as shown in some studies.

Other studies show that saccharin, stevia and sucralose may alter the gut microbiota in some people, potentially even causing leaky gut. While many people tolerate nonnutritive sweeteners well, others may experience GI issues.

5. Dairy Foods

Dairy foods, like cheese and milk, are full of great nutrition. They offer protein, calcium and a wide variety of vitamins and minerals. However, eating dairy can trigger inflammation in some people, especially those with lactose intolerance. Tamburello says, “Avoiding dairy products is common practice for those with GI conditions because they can exacerbate leaky gut symptoms like bloating, gas and stomach upset.” 

Dairy foods may be triggering for some people but helpful for others. There’s evidence that dairy products benefit the gut microbiome by increasing helpful bacteria and reducing the harmful ones. However, everybody is different, so talk to your health care provider if you struggle with dairy.

Sample Leaky Gut Diet Plan

If you’re ready to give your gut some love, take a look at our sample menu for leaky gut. It’s full of foods our experts recommend to strengthen your gut barrier.

• Breakfast: Try this Cherry-Walnut Overnight Oats recipe. It’s full of gut-healthy fiber; the tart cherries and toasted walnuts will support your gut barrier.
• A.M. Snack: A Berry-Mint Kefir Smoothie is great for a probiotic boost from the kefir.
• Lunch: This Slow-Cooker Chicken & Chickpea Soup, made by boiling bone-in chicken, is packed with nutrients similar to bone broth.
• P.M. Snack: Our Roasted Beet Hummus paired with your favorite crudités is packed with fiber and polyphenols for a happy gut.
• Dinner: For a quick but satisfying dinner, try our 15-Minute Salmon & Creamy Orzo with Spinach & Mushrooms. It’s rich in anti-inflammatory omega-3s, plus vitamins A and D, to help improve your gut health.

The Bottom Line

The old phrase “Let food be thy medicine and medicine be thy food” may be true when it comes to leaky gut syndrome. Eating a diet that’s mostly made up of nutrient-dense whole foods will be the key to improving your gut health. And just as important, limiting alcohol, added sugar and highly processed foods may help you feel your best.