A leaky gut, medically known as increased intestinal permeability, refers to a condition where the lining of the small intestine gets damaged and forms minuscule openings or gaps. These tiny holes allow undigested food particles, bacteria, and other toxins to go through the intestinal wall and enter the bloodstream instead of being properly absorbed in the gut. The presence of these foreign substances in the blood can lead to inflammation and provoke various digestive and autoimmune symptoms.
Making dietary changes is one of the key ways to help heal a leaky gut. Certain foods can help reduce inflammation, repair the gut lining and restore healthy gut bacteria. Here are some of the best foods to focus on if you have a leaky gut.
Anti-Inflammatory Foods
Chronic inflammation is both a cause and symptom of leaky gut. Eating more anti-inflammatory foods can help reduce inflammation in the gastrointestinal tract and promote healing. Good options include:
- Omega-3 fatty acids – Found in oily fish like salmon, mackerel and sardines. They help resolve inflammation.
- Leafy greens – Spinach, kale and lettuce contain antioxidants that dampen inflammation.
- Olive oil – The oleic acid in olive oil has anti-inflammatory effects. Use as your main cooking oil.
- Berries – Packed with antioxidants called anthocyanins that have anti-inflammatory actions.
Prebiotic Foods
Prebiotics are non-digestible fibres that act as fuel for the good bacteria in your gut. When your beneficial bacteria are thriving, this strengthens the intestinal barrier and improves gut health. Great prebiotic foods include:
- Onions
- Garlic
- Leeks
- Asparagus
- Apples
- Bananas
Foods Rich in Glutamine
Glutamine is the most abundant amino acid in the body and is important for optimal immune function and gut health. It helps nourish and maintain the gut lining. Foods high in glutamine include:
- Bone broth – Also helps soothe inflammation
- Grass-fed meat
- Cabbage
- Spinach
- Parsley
- Fermented yoghurt
The SIBO Diet
SIBO, or small intestinal bacterial overgrowth, often coincides with leaky gut. Following a SIBO diet specifically tailored to your needs can help rebalance your gut microbiome. Some tips from a SIBO dietician near me include:
Remove Problematic Foods
Eliminate foods that may overfeed SIBO bacteria and exacerbate symptoms, such as high FODMAP foods, refined carbohydrates, sugar and alcohol. A SIBO dietician can advise you on whether these foods aggravate your individual case of SIBO.
Focus on Nutrient-Dense Foods
Choose easy-to-digest, single-ingredient foods that nourish the gut such as meat, fish, eggs, low-FODMAP fruits and vegetables, nuts and seeds.
Have More Fermented Foods
Fermented foods provide beneficial bacteria to counteract SIBO. Include foods like sauerkraut, kimchi, kombucha, kefir and coconut yoghurt. Introduce them gradually though, starting with small servings.
Take Digestive Enzymes and Probiotics
Supplementing with digestive enzymes can improve the breakdown of nutrients. Probiotics support the repopulation of healthy gut flora. A SIBO dietician can recommend effective options tailored for your condition.
Following an anti-inflammatory, gut-healing diet alongside appropriate treatment provides the best chance of resolving leaky gut and SIBO symptoms. Consulting a SIBO nutritionist can help ensure your diet is optimised to your needs for a faster recovery. It can be worth speaking to your GP too.
