Vegetables should be lightly steamed to aid in easy digestion. The fiber in these choices also acts as a prebiotic which feeds your healthy gut bacteria.

  • Broccoli
  • Cauliflower
  • Asparagus
  • Zucchini
  • Brussels sprouts
  • Greens: spinach, chard, kale, dandelion, watercress, endive
  • Artichokes
  • Cabbage
  • Cucumbers
  • Mushrooms

Starchy Vegetables

These starchy vegetables are high in fiber, which is a good thing. Eat these in moderation only. Most of your vegetables should be of the non-starchy variety.

  • Yams and sweet potatoes
  • Squash
  • Parsnips and turnips
  • Carrots
  • Beets
  • Pumpkin


  • Coconut
  • Berries
  • Kiwi
  • Pineapple
  • Citrus
  • Apples
  • Pears

Proteins And Omega-3 Sources

Choose proteins with high levels of omega-3 essential fatty acids which help reduce inflammation. When possible choose lean grass-fed or organic meats. Stay away from processed meats.

  • Salmon, tuna, herring, mackerel, anchovies
  • Pasture-raised eggs
  • Beef, bison, chicken, lamb, turkey
  • Chia seeds
  • Flax seeds
  • Bone Broth
  • Fish oil

Fermented Foods

Fermented and cultured foods help add good bacteria (probiotics) to your intestinal tract.

  • Sauerkraut
  • Kimchi
  • Kombucha
  • Miso
  • Tempeh

Healthy Fats

  • Olive oil
  • Avocado oil
  • Coconut oil
  • Clarified butter
  • Grass-fed butter
  • Avocados
  • Olives

Gluten-Free Grains

  • Brown and white rice
  • Gluten free oats
  • Buckwheat
  • Amaranth
  • Quinoa

Cultured Dairy Products

  • Greek yogurt
  • Kefir
  • Cultured buttermilk


  • Bone Broth
  • Coconut Milk
  • Kombucha
  • Teas: dandelion root, marshmallow root, licorice root tea, peppermint
  • Water – make sure you’re drinking more water

Foods To Avoid To Heal Leaky Gut

Avoiding foods known to cause inflammation is equally important to your leaky gut diet.

Inflammation can disrupt the balance of healthy bacteria in your gut.  The following foods are known to trigger either inflammation or other digestive issues like bloating and diarrhea.

  • Artificial sweeteners: aspartame, sucralose, saccharin
  • Uncultured dairy products
  • Grains
  • Gluten
  • Refined sugar
  • Alcohol
  • Processed, packaged, boxed foods
  • Processed and deli meats
  • Legumes
  • Nightshade foods: eggplant, tomatoes, potatoes, bell peppers.

Leaky Gut Supplements

Along with the proper diet, leaky gut supplements can also help to heal your gut and rebalance your gut bacteria.

Before adding supplements, always make sure you’re addressing your diet first.

  • Probiotic capsules
  • Collagen peptides
  • Resistant starch: potato starch, inulin, green bananas
  • Gelatin powder
  • L-glutamine

How Long Does It Take To Cure Leaky Gut?

So let’s say you’re eating the right gut health foods, eliminating the foods that cause gut issues and helping to heal your gut with good supplements. Just how long does it take to heal leaky gut anyway?


The good news is your gut does heal quickly. A Harvard study published in the journal Nature discovered changes in gut bacteria just three days after an improvement in diet.

Most professionals agree that if you don’t have any significant chronic conditions or food sensitivities, you should expect to heal your gut in 2-12 weeks.

Folks with moderate symptoms can expect healing to take from 3-6 months.

Leaky Gut Diet Summary

Food really does matter.

If you are struggling with leaky gut symptoms, eat foods that promote the growth of healthy gut bacteria. Stay away from foods that cause inflammation and gut distress.

Aside from diet, try taking probiotics and other gut health supplements.

Caring for your overall health can also have a massive effect on healing your body. Practice self care to reduce your stress levels, get more sleep and exercise regularly.

And be patient…it probably took a lifetime of a bad diet and unhealthy habits to get here.

Just think how great you’ll feel in a few months when your gut has been healed. I’ll raise a glass of kombucha to that!

Want To Remember This Leaky Gut Diet Plan Information? I’d Love It If You’d Pin It To Your Favorite Healthy Living Pinterest Board And Pass It On!


Source: healthyhappyheroes.com

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