Eating foods that positively influence intestinal bacteria and inflammation can help relieve symptoms of leaky gut syndrome. Avoiding foods that cause or worsen symptoms may also help.

Leaky gut, or increased intestinal permeability (IP), is a condition that creates gaps in the lining of the intestinal walls. These gaps allow food particles, bacteria, and waste products to seep directly into the bloodstream.

IP describes how easily substances such as food, nutrients, and bacteria can pass through the intestinal wall.

This article discusses leaky gut syndrome and the foods that may affect it. We also provide a brief meal plan that incorporates foods to eat for improved digestive health.

A man holding a jar of glass jar containing yoghurt, berries, and granola. Eating it with a spoon.Share on Pinterest
Photographer, Basak Gurbuz Derman/Getty Images

The health of the gut microbiota is essential for health.

According to a 2018 review, having a low biodiversity of gut bacteria may lead to increased IP and inflammation. It may even increase the risk of several conditions, including inflammatory bowel disease and obesity.

People may benefit from adopting a diet that increases the diversity of bacteria within the gut. This is likely to involve incorporating more prebiotic and probiotic foods that support the growth of beneficial gut bacteria.

Examples of such foods include:

Learn more about fermented foods here.

Other foods that may improve gut health include:

  • vegetables such as eggplant, broccoli, cabbage, carrots, and zucchini
  • fruits, including blueberries, grapes, oranges, papaya, and strawberries
  • nuts and seeds, such as almonds, peanuts, cashews, and pine nuts
  • lactose-free dairy products and dairy alternatives, including hard cheese, lactose-free milk, and plant-based alternatives
  • grains such as oats, corn, rice, and quinoa

People who experience unpleasant gastrointestinal symptoms may want to avoid eating foods that are difficult to digest. Experts refer to these foods as fermentable oligo-, di-, mono-saccharides, and polyols (FODMAPs).

FODMAPs are short-chain carbohydrates that bacteria break down or ferment. This fermentation process produces gas, which causes uncomfortable symptoms such as bloating and flatulence.

Adopting a low-FODMAP diet may reduce gas production, which in turn may help alleviate the digestive discomfort that leaky gut syndrome causes.

High FODMAP foods to avoid include:

  • fruits such as apples, cherries, peaches, pears, goji berries, dates, and watermelon
  • vegetables, including asparagus, mushrooms, onions, and garlic
  • legumes, such as black beans, fava beans, kidney beans, and chickpeas
  • natural and artificial sweeteners, including fructose, honey, xylitol, sorbitol
  • grains such as wheat, flour, barley, rye, and almond meal
  • beverages, including soda, fruit juice, beer, and wine

This section covers a few simple meal ideas for improving gut health. Some people may find that certain foods trigger symptoms more than others.

People can use a food journal to track their dietary habits and symptoms and identify potential trigger foods.

Breakfast

  • Fruit parfait: Top a bowl of Greek yogurt with blueberries, strawberries, or kiwifruit slices.
  • Oatmeal: Add water or dairy free milk to rolled oats and top with blueberries.
  • Eggs and toast: Add one or two eggs to some sourdough toast.

Lunch and dinner

  • Salad: Combine mixed greens with sliced chicken breast, carrots, tomatoes, and shredded parmesan cheese.
  • Frittata: To make, use eggs, broccoli, tomatoes, and a protein of choice (optional).
  • Stir-fry: Combine beef, broccoli, carrots, bell peppers, and zucchini noodles.
  • Lemon chicken: Serve a grilled chicken breast with sweet potatoes and Brussels sprouts.
  • Salmon: Grill or pan-sear a salmon fillet and serve it with a side salad.

Snacks

  • rice crackers topped with peanut butter
  • grapes and brie
  • overnight rolled oats topped with strawberries or dark chocolate nibs
  • a mix of almonds, walnuts, and hazelnuts

Some experts have suggested that the protein zonulin could play an important role in leaky gut. This is because zonulin regulates the size of the gaps between epithelial cells.

A 2019 study saw higher zonulin levels in the bodies of people with irritable bowel syndrome compared with people who did not have the condition.

Also, a 2018 study found that women with high zonulin levels showed lower concentrations of beneficial gut bacteria than those with low zonulin levels. These beneficial bacteria appear to reduce gut permeability and intestinal inflammation.

Leaky gut syndrome, or increased IP, can cause uncomfortable symptoms, such as constipation, diarrhea, and bloating. People who think that they may have leaky gut syndrome can try making dietary changes to manage their symptoms.

Not everyone responds in the same way to different foods. People can try keeping a food diary to identify foods that trigger leaky gut symptoms. If their symptoms do not improve despite incorporating the above dietary changes, they should consider seeing a doctor.