Leaky gut diet plan: what to
eat and what to avoid
The leaky syndrome is a
hypothetical condition caused by increased intestinal permeability.
In recent years, the
term "leaky gut" has attracted much attention.
Also known as
increased intestinal permeability, this is a condition in which the gaps in the
intestinal wall begin to loosen. This makes it easier for larger substances,
such as bacteria, toxins, and undigested food particles, to pass through the
intestinal wall and into the bloodstream.
Studies have shown
that increased intestinal permeability is associated with a variety of chronic
and autoimmune diseases, including type 1 diabetes and celiac disease.
This article takes a
closer look at leaky gut disease and its causes. It also includes a list of
foods that contribute to digestive health and a 1-week sample meal plan.
What is a leaky gut syndrome?
The leaky gut syndrome
is a disorder caused by increased intestinal permeability.
The digestive system
is made up of many organs that together break down food, absorb nutrients and
water, and remove waste products. The lining of your gut acts as a barrier
between your gut and blood to prevent potentially harmful substances from
entering your body (1, 2).
The absorption of
nutrients and water occurs mainly in your gut. Your intestines have tight
junctions or small gaps that allow nutrients and water to enter your
bloodstream.
The degree of ease
with which a substance passes through the intestinal wall is called intestinal
permeability.
Certain health
conditions can cause these tight junctions to loosen, potentially allowing
harmful substances such as bacteria, toxins, and undigested food particles to
enter your bloodstream.
Alternative health
practitioners claim that a leaky gut triggers widespread inflammation and
stimulates an immune response, leading to a variety of health problems,
collectively known as a leaky gut syndrome. （3）
They believe a leaky
gut causes a variety of diseases, including autoimmune diseases, migraines,
autism, food allergies, skin diseases, brain fog, and chronic fatigue.
However, there is
little evidence of leaky gut syndrome. Therefore, mainstream doctors do not
consider it to be a medical diagnosis.
Although increased
intestinal permeability is present and accompanies many diseases, it is unclear
whether it is a symptom of an underlying cause of chronic disease. （4）。
Summary: When the tight joints of the intestinal wall
are loosened, leaky gut or increased intestinal permeability occurs. This can
allow harmful substances, such as bacteria, toxins, and undigested food
particles, to enter your bloodstream.
What causes a leaky gut?
The exact cause of a
leaky gut is a mystery.
However, increased
intestinal permeability is well known and occurs simultaneously with a variety
of chronic conditions, including celiac disease and type 1 diabetes (5).
Zonulin is a protein
that regulates tight junctions. Studies have shown that higher levels of this
protein may loosen tight junctions and increase intestinal permeability. （6, 7）。
Two factors are known
to stimulate elevated zonulin levels in some individuals—bacteria and gluten (8).
There is consistent
evidence that gluten increases intestinal permeability in patients with celiac
disease. （9, 10）。
However, studies of
healthy adults and non-celiac gluten-sensitive populations have shown mixed
results. Although test-tube studies have found that gluten can increase
intestinal permeability, human-based studies have not observed the same effect.
（10, 11, 12）。
In addition to Sumlin,
other factors can also increase intestinal permeability.
Studies have shown
that higher levels of inflammatory mediators, such as tumor necrosis factor
(TNF) and interleukin 13 (IL-13), or long-term use of nonsteroidal
anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen, may increase
intestinal permeability (13, 14, 15, 16).
In addition, low
levels of healthy gut bacteria may have the same effect. This is known as
intestinal dysbacteriosis (17).
Summary: The exact
cause of leaky gut remains a mystery, but certain proteins such as zonulin and
inflammatory markers provide some clues. Other potential causes include
long-term use of NSAIDs and imbalances in gut bacteria called intestinal
dysbacteriosis.
Food to eat
Since the leaky gut
syndrome is not an official medical diagnosis, there is no recommended
treatment.
However, there are
many things you can do to improve your overall digestive health.
One is to eat a diet
rich in foods that contribute to the growth of beneficial bacteria in the gut.
Unhealthy collections of gut bacteria have been linked to adverse health
outcomes, including chronic inflammation, cancer, heart disease, and type 2
diabetes. （18）。
The following foods
are great choices for improving digestive health:
- Vegetables: broccoli, brussels
sprouts, cabbage, arugula, carrots, kale, beetroot, Swiss beets, spinach,
ginger, mushrooms, and zucchini
- Rhizomes: potatoes, sweet potatoes, yams, carrots,
pumpkins, and radishes
- Fermented vegetables: kimchi, sauerkraut, tempeh and miso
- Fruits: Coconut, grape, banana, blueberry, raspberry,
strawberry, kiwi, pineapple, orange, citrus, lemon, lime, passionflower,
and, papaya
- Germinated seeds: chia seeds, flax seeds, sunflower seeds, etc
- Gluten-free cereals: buckwheat, amaranth, rice (brown and white),
sorghum, thrush, and gluten-free oats
- Healthy Fats: Avocado, Avocado Oil, Coconut Oil, and Extra
Virgin Olive Oil
- Fish: Salmon, tuna, herring,
and other omega-3-rich fish
- Meat and eggs: Lean chunks of chicken, beef, lamb, turkey, and
eggs
- Vanilla & Spices: All vanillas and spices
- Cultured dairy products: kefir, yogurt, Greek yogurt, and traditional
buttermilk
- Beverages: bone broth, tea, coconut milk, nut milk, water,
and kombucha
- Nuts: Raw tree nuts, including peanuts, almonds, and
nut products such as nut milk
Summary: A diet that promotes digestive health should
focus on fibrous vegetables, fruits, fermented vegetables, fermented dairy
products, healthy fats, and raw lean meats.
Foods that should be avoided
Avoiding certain foods
is just as important for improving gut health.
Some foods have been
shown to cause inflammation in the body, which may promote the growth of
unhealthy gut bacteria associated with many chronic diseases. （19）。
The following list
contains foods that can harm healthy gut bacteria, as well as some foods that
are thought to trigger digestive symptoms, such as bloating, constipation, and
diarrhea:
- Wheat products: bread, pasta,
cereals, wheat flour, couscous, etc.
- Cereals containing gluten: barley, rye, milled dry wheat, seitan, triticale,
and oats
- Processed meats: cold cuts, cooked meats, bacon, hot dogs, etc.
- Baked goods: cakes, muffins, biscuits, pies, pastries, and
pizza
- Snacks: biscuits, cereal, popcorn, pretzels, etc.
- Junk food: fast food, potato chips, sugary cereals, candy
bars, etc.
- Dairy products: milk, cheese, and ice cream
- Refined oils: rapeseed oil, sunflower oil, soybean oil, and
safflower oil
- Artificial sweeteners: aspartame, sucralose, and saccharin
- Sauces: Salad dressings, as well as soy sauce, teriyaki,
and seafood sauces
- Beverages: Alcoholic, carbonated, and other sugary drinks
Summary: Avoiding processing junk food, alcohol, sugary
drinks, refined oils, and artificial sweeteners may contribute to the growth of
healthy gut bacteria. Reducing foods that contain common irritants of gluten or
digestive symptoms may also help.
Sample menu for 1 week
Below is a healthy
1-week sample menu to improve your digestive health.
It focuses on adding
foods that promote the growth of healthy gut bacteria while removing foods
notorious for causing uncomfortable digestive symptoms.
Some menu items
include sauerkraut, a fermented cabbage that is easy, simple, and inexpensive
to make.
Friday
- Breakfast: Kale, pineapple, and unsweetened almond milk
smoothie
- Lunch: beets, carrots, kale, spinach, and brown rice
salad
- Dinner: Grilled chicken with roasted carrots, beans, and
broccoli
Saturday
- Breakfast: Coconut papaya chia seed pudding – 1/4 cup chia
seeds, 1 cup sugar-free coconut milk, and 1/4 cup diced papaya
- Lunch: Chicken salad in olive oil
- Dinner: Baked tempeh and brown rice
Sunday
- Breakfast: omelets stuffed with mushrooms, spinach, and
zucchini
- Lunch: Half a sweet potato made with spinach, turkey,
and fresh cranberries
- Dinner: Grilled chicken wings with fresh spinach and
sauerkraut
Monday
- Breakfast: blueberries, bananas, and, Greek yogurt smoothies
- Lunch: Mixed vegetable salad with sliced hard-boiled
eggs
- Dinner: Beef broccoli stir-fried zucchini noodles and
sauerkraut
Tuesday
- Breakfast: Omelet with vegetables of your choice
- Lunch: Leftovers for dinner on Monday
- Dinner: Grilled salmon with fresh garden salad
Wednesday
- Breakfast: blueberries, Greek yogurt, and unsweetened almond
milk smoothie
- Lunch: salmon, eggs, and vegetable meat stuffed omelets
- Dinner: Grilled lemon chicken salad with sauerkraut
Thursday
- Breakfast: Gluten-free oatmeal and 1/4 cup raspberries
- Lunch: Leftovers for dinner on Wednesday
- Dinner: Grilled steak with brussels sprouts and sweet
potatoes
Summary: A healthy gut menu should be rich in fruits,
vegetables, and lean protein. Fermented vegetables such as sauerkraut or
cultured dairy products such as Greek yogurt are also excellent additions, as
they are a great source of healthy gut bacteria.
Other ways to improve gut health
While diet is key to
improving gut health, there are many other things you can do.
Here are more ways to
improve gut health:
- Take a probiotic supplement. Probiotics contain
beneficial bacteria that occur naturally in fermented foods. Taking
probiotic supplements, which you can find online, may improve gut health
if you don't get enough probiotics through your diet (20).
- Reduce stress. Chronic stress has been shown to damage beneficial gut
bacteria. Activities such as meditation or yoga can help (21).
- Avoid smoking. Cigarette smoke is a risk factor for a variety of
intestinal diseases and may increase inflammation of the digestive tract.
Quitting smoking can increase the number of healthy bacteria and reduce
the number of harmful gut bacteria (22).
- Sleep more. Lack of sleep can lead to poor distribution of healthy
gut bacteria, which can lead to increased intestinal permeability. （23）。
- Limit alcohol intake. Studies
have shown that excessive alcohol consumption may increase intestinal
permeability by interacting with certain proteins. （24, 25, 26）。
If you think you have
the leaky gut syndrome, consider getting tested for celiac disease.
The two disorders may
have overlapping symptoms.
Some people also find
that diets like the Gut and Psychological Syndrome (GAPS) diet can alleviate
leaky gut symptoms. However, this diet is very strict and there are no
scientific studies to support its health claims.
Summary: In addition to diet, try taking probiotic
supplements, reducing stress, sleeping more, avoiding smoking, and limiting
alcohol intake to improve gut health.
Conclusion
The leaky syndrome is
a hypothetical condition caused by increased intestinal permeability.
It is associated with
increased intestinal permeability — tiny gaps in the intestinal wall make it
easier for bacteria, toxins, and undigested food particles to pass through the
intestinal wall and into the bloodstream.
However, mainstream
doctors do not consider leaky gut syndrome to be a medical diagnosis, as there
is little evidence that increased intestinal permeability is itself a serious
health problem.
Increased intestinal
permeability occurs in conjunction with chronic conditions such as celiac
disease and type 1 diabetes. However, it is more likely to be a symptom of
these diseases than a cause.
That said, there is a
lot you can do to improve your digestive health.
To combat leaky gut,
eat foods that promote the growth of healthy gut bacteria, including fruits,
fermented dairy products, healthy fats, lean meats, and fiber and fermented
vegetables.
Avoid processing and
refining junk food.
You can also take
probiotic supplements, reduce stress, limit NSAID use, avoid alcohol, and get
more sleep.