7-Day Leaky Gut Diet Plan PDF [Free Guide]

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

leaky gut diet plan

Your digestive system is the foundation of your health — it’s the first point of contact with all the food you consume. A properly functioning digestive system can help you achieve optimal health and vitality.

However, if there’s a disruption (or “leak”) in it, that opens the door for toxins, pathogens and undigested food to enter your blood stream, wreaking havoc in the body.

In this post, I will be sharing with you a handy and downloadable leaky gut diet plan PDF which you can use as a quick reference to help you plan a week’s worth of gut-friendly meals. I’ve also created a printable leaky gut food list PDF so you could bring a copy with you when you go shopping, so you’ll have a better idea what to stock your pantry with.

Healthy Gut vs. Leaky Gut – What You Need To Know

Leaky gut syndrome, also called increased intestinal permeability, is a condition in which the tight junctions of the intestinal wall are damaged and allow bacteria, toxins, and food particles to pass from the digestive tract into the bloodstream.

The tight junctions of the small intestine are normally closed, preventing anything from leaking into the bloodstream. Leaky gut syndrome occurs when these tight junctions open up and stay open for too long.

Leaky gut syndrome can be caused by a number of different factors including:

  • Excessive stress
  • Antibiotic use
  • High sugar intake
  • Alcohol consumption

How is a leaky gut different from a healthy gut?

It’s important to understand that the gut is not just a tube that processes food from mouth to anus: it’s actually home to both good bacteria (probiotics) and bad bacteria (pathogens). The gut uses digestion as its main form of defense against pathogens: by breaking down food into smaller particles before sending it into your intestines, you make it harder for pathogens to survive in your body.

But if you have leaky gut syndrome or another inflammatory disease like Crohn’s or Celiac Disease—or if you eat too much sugar or processed foods—your immune system can get overactive and start attacking healthy cells instead of pathogens.

This causes inflammation throughout your body—including in your digestive tract—and makes it easier for pathogens to survive in your gut environment rather than being digested by normal digestive enzymes.

healthy meal while working

In contrast, healthy guts have tight junctions that act as a gatekeeper to prevent anything from escaping the digestive tract. This prevents toxins from leaking out into the bloodstream and causing damage to tissues throughout the body.

9 Signs You Have a Leaky Gut

Watch out for these signs that could be indicators of a leaky gut:

#1 – Anxiety

There are several ways in which anxiety can be caused by leaky gut syndrome. First, people with leaky gut often experience inflammation throughout their bodies, including in their brains.

This inflammation can trigger the release of stress hormones like cortisol, which can make them feel anxious or depressed. The leaky gut itself also causes an increase in inflammatory molecules called cytokines that may lead to feelings of fear or panic when they’re released into the bloodstream at higher levels than normal.

#2 – Depression

The connection between leaky gut syndrome and mental illness is well-documented in scientific literature, so if you are experiencing depression or other mood disorders it would be wise to see a doctor who specializes in leaky gut syndrome treatment.

#3 – Bloating

Bloating is one of the most common symptoms of leaky gut syndrome. It’s important to note that bloating can also be a symptom of other conditions, so it’s important to talk to your doctor if you have bloating.

If you experience bloating after eating meals with high-fiber foods or gluten-rich grains, this could be an indication that you have leaky gut syndrome.

#4 – Diarrhea

When your immune system reacts to foreign substances leaked to your bloodstream, this can result in a number of different symptoms—including diarrhea.

holding bunch of toilet papers

If you’re experiencing persistent diarrhea, especially if it’s accompanied by other symptoms like bloating, gas, fatigue, or weight loss, it could be a sign that something more serious is going on. It’s important to see your doctor if you’re experiencing these symptoms.

#5 – Constipation

Another common symptoms of a leaky gut is constipation: if the lining of your small intestine is damaged, it can become more difficult for waste products to pass through it and out of your body.

#6 – Weight Loss

While it’s normal to lose weight on a diet or when you’re sick, it’s not normal to lose weight without changing your diet or getting sick. If you’ve been losing weight for no reason and don’t seem to gain any back, that could be a sign of leaky gut syndrome.

#7 – Irregular Periods

Some people also notice changes in their menstrual cycle as a result of leaky gut syndrome.

Because hormones are released by the digestive tract when food is broken down in the intestines (and are later carried through the bloodstream), women with leaky gut may experience changes in their periods that signal hormonal imbalance.

For example, if estrogen levels become too high or too low, this can cause irregularities in menstruation—including missed periods or irregular bleeding patterns.

#8 – Acne

Acne is caused by inflammation in the skin and it’s often linked with other inflammatory conditions like eczema or psoriasis. If you’re experiencing any of these symptoms along with breakouts then it’s worth investigating whether your diet could be contributing to a leaky gut imbalance.

#9 – Eczema

Eczema is a chronic skin condition that can be caused by many things. It can be triggered by genetics, stress, and even food allergies. If you have been diagnosed with eczema, it’s important to see your doctor and rule out other possible causes before assuming that leaky gut syndrome is at play.

Even if this is the case though, there are steps you can take to reduce inflammation and strengthen your immune system so that you may eventually see an improvement in symptoms.

What To Eliminate Before Starting a Leaky Gut Diet Plan

You might want to start crossing out these items off of your grocery list as you move forward with your gut healing journey:

Bad Drinks for the Gut

having coffee
  • Caffeine. Caffeine can also irritate your digestive tract and make it more likely to develop leaky gut syndrome. Try cutting back on coffee and tea—or switch to decaf—and see how you feel.
  • Sugary drinks. Sugary drinks like soda pop and sports drinks can be loaded with artificial sweeteners that can aggravate leaky gut problems. If you’re prone to these types of beverages, consider switching to water or seltzer with a splash of fruit juice instead.
  • Artificial sweeteners. Artificial sweeteners can cause problems in people with leaky gut syndrome because their unnatural chemical structure doesn’t break down easily in your body, which can lead to inflammation in your digestive tract over time.

Inflammatory Foods

If you have leaky gut syndrome, you might be wondering whether certain foods are safe for you to eat. In general, it’s best to avoid processed meats, wheat-based products, baked goods, junk food, and refined oils.

  • Processed meats. Processed meats such as hot dogs and bacon can contain nitrites and nitrates that can irritate your digestive tract and lead to inflammation or bacterial overgrowth in your small intestine.
  • Wheat-based products. Many people with leaky gut syndrome have trouble digesting wheat. The gluten found in wheat is hard to digest and can cause inflammation in the small intestine. Wheat can also interfere with the absorption of nutrients from other foods.
  • Baked goods. Baked goods are often made with refined flours that contain gluten, which can cause inflammation in the small intestine when consumed by people who have leaky gut syndrome.
  • Junk food. Junk food is high in sugar and salt, both of which can contribute to inflammation when consumed by people who have leaky gut syndrome. Junk food also contains chemicals like artificial sweeteners that may irritate your digestive tract even further than they would otherwise.
  • Refined oils. Refined oils are stripped of their natural compounds (like vitamins) when they’re processed into oil. So while it’s true that they’ll help you fill up quicker, they won’t give you the nutrients you need to stay healthy throughout the day.

Medications and Over-the-Counter drugs

These can cause the gut lining to become even more permeable. This is because many medications are made with artificial ingredients, which are not easily broken down by the body and therefore can pass through the intestines into the bloodstream.


Over time, this can cause more damage to the intestinal lining and lead to increased inflammation throughout the body.

Chronic Stress and Low Quality Sleep

Chronic stress causes the body to produce more cortisol, which is involved in the inflammatory response. Low quality sleep disrupts the body’s circadian rhythm and causes inflammation. This increases the risk of developing leaky gut syndrome.

7-Day Leaky Gut Diet Plan

Here is a 7-day leaky gut diet plan that you can follow week by week, feel free to switch the recommended meals as convenient.


  • Breakfast: 1 cup of cooked oatmeal with 1/4 cup of raisins and a teaspoon of honey or maple syrup
  • Lunch: Cauliflower Soup
  • Dinner: Salmon with Asparagus and Carrots
  • Soup you can take anytime: Bone broth
  • Supplement: One serving of L-glutamine supplement, mixed with your food or beverage


  • Breakfast: Egg Scramble with Spinach and Tomato
  • Lunch: Chicken Salad with Fresh Fruit
  • Dinner: Turkey Meatballs in Marinara Sauce over Spaghetti Squash
  • Soup you can take anytime: Bone broth
  • Supplement: One serving of L-glutamine supplement, mixed with your food or beverage
preparing leaky gut diet plan


  • Breakfast: Egg white omelet with spinach, tomato, and feta cheese. Turkey bacon on the side
  • Lunch: Roasted chicken breast with steamed broccoli and olive oil dressing
  • Dinner: Salmon with steamed asparagus, drizzled in olive oil
  • Soup you can take anytime: Bone broth
  • Supplement: One serving of L-glutamine supplement, mixed with your food or beverage


  • Breakfast: 1 cup of oatmeal with a tablespoon of ground flaxseed and 1/2 cup of blueberries
  • Lunch: 3 cups of spinach tossed with chopped tomatoes, cucumbers and onions; topped with a tablespoon of sunflower seeds
  • Dinner: 2 cups of baked sweet potato sprinkled with sea salt, black pepper, chili powder, paprika and cayenne pepper
  • Soup you can take anytime: Bone broth
  • Supplement: One serving of L-glutamine supplement, mixed with your food or beverage


  • Breakfast: 1 cup of almond milk, chia seeds, and flaxseed
  • Lunch: A large green salad with lots of veggies, plus 3 ounces of chicken breast or fish, and a tablespoon of olive oil or walnut oil dressing
  • Dinner: A small bowl of brown rice (1/2 cup), plus a serving of chicken breast or fish (3 ounces), plus a serving of steamed green beans (1/2 cup)
  • Soup you can take anytime: Bone broth
  • Supplement: One serving of L-glutamine supplement, mixed with your food or beverage
pouring milk in a cup


  • Breakfast: 1 cup of raspberries, ½ cup of blueberries, 1 tbsp shredded coconut flakes
  • Lunch: Kale salad with olive oil and balsamic vinegar dressing
  • Dinner: Salmon with asparagus and spinach
  • Soup you can take anytime: Bone broth
  • Supplement: One serving of L-glutamine supplement, mixed with your food or beverage


  • Breakfast: 1 egg omelet with tomatoes and spinach, ½ avocado
  • Lunch: 2 slices of gluten-free bread, 1 tbsp peanut butter, 3 slices of deli meat (turkey or chicken), 1 sliced tomato and lettuce
  • Dinner: Grilled chicken breast with veggies or baked salmon with veggies
  • Soup you can take anytime: Bone broth
  • Supplement: One serving of L-glutamine supplement, mixed with your food or beverage

Bonus: Snacks

Here are some snacks that you can take in between meals during your 7-Day Leaky Gut Diet program:

  • Celery sticks with peanut butter or any other nut butter of your choice
  • Warm apple slices dipped in almond butter
  • Hard-boiled egg whites with a slice or two of turkey bacon and sliced tomatoes
  • Rice cakes with Trader Joe’s peanut butter chips
  • A handful of nuts, which should preferably be raw
  • A few slices of whole grain bread with avocado or nut butter
  • Fruit like apples or pears

Leaky Gut Food List 

If you’re looking for a way to heal your leaky gut and improve your digestion, here are some foods that will help. Make sure to include them in your next grocery run:


  • Artichokes
  • Asparagus
  • Avocado
  • Beets
  • Broccoli (and cauliflower)
  • Brussels sprouts
  • Cabbage
  • Carrots


  • Apples (especially with skin)
  • Berries
  • Bananas
apples and bananas

Lean Meats:

  • Chicken
  • Turkey


  • Salmon

Healthy Fats:

  • Coconut Oil
  • Olive oil

Nuts and Seeds:

  • Almonds
  • Chia seeds
  • Flaxseed


  • Ginger Root

Most Effective & Faster Way to Improve Your Gut Health 

The most effective and faster way to improve gut health is to follow a healthy diet, exercise more frequently, get a good amount of sleep, and supplement your diet with L-glutamine.

Improving your gut health can be done by simply making some changes in your diet and lifestyle. You should cut down on the amount of processed foods that you eat every day and replace them with fresh fruits and vegetables.

You should also make sure that you are getting enough sleep each night in order for your body to repair itself properly so that it can function better during the day. If possible, try to exercise at least three times per week for at least 30 minutes each time in order for your body to function optimally as well.

Finally, consider taking supplements like Optima which contain L-glutamine that helps improve the health of your digestive system by enhancing its ability to absorb nutrients from food. By doing all of these, you can improve your gut health in as fast as two weeks.

What Is a Good Breakfast for Leaky Gut?

A good breakfast for leaky gut is one that contains fiber. Fiber helps to reduce inflammation, which can be a cause of leaky gut. You can eat oatmeal with berries, or whole wheat toast with peanut butter. If you’re looking for something a bit more filling, try a smoothie made with almond milk, blueberries, and chia seeds (or flax seeds).

What Are the Three Superfoods for Leaky Gut?

Here are the three superfoods that can help you heal your leaky gut:

  • Bone broth. Bone broth contains collagen, which helps heal and seal the lining of your digestive tract. It also contains amino acids that help repair damaged cells and tissues in the body.
  • Coconut oil. Coconut oil has antimicrobial properties that help fight off abnormal bacteria, viruses and other pathogens from invading your intestinal walls and causing inflammation and damage to them.
coconut oil

Coconut oil also contains medium chain triglycerides (MCTs) which can help reduce symptoms associated with leaky gut syndrome like gas and bloating by improving digestion and absorption of nutrients from food into your body’s cells where they are needed most.

  • Fermented vegetables (such as sauerkraut). These vegetables contain probiotics which help balance out bad bacteria in our digestive system so it doesn’t get out of control like what happens when we have too much sugar in our diets.

Is Greek Yogurt Good for Leaky Gut?

YES, eating Greek yogurt is good for leaky gut.

Greek yogurt contains probiotics, which help to improve your gut health. Probiotics are bacteria that live in your digestive tract, and they help aid digestion and promote overall health.

It’s important to eat foods that contain probiotics because they can counterbalance the harmful effects of other foods you eat, such as processed or sugary ones.

The best way to consume probiotics is by eating them directly; however, you can also take a supplement or find probiotic-rich food sources. You can also find probiotics in fermented foods such as sauerkraut and kimchi.

Are Eggs Good for Leaky Gut?

YES. Eggs are good for leaky gut because they contain vitamin D and choline.

Vitamin D helps to regulate the immune system and reduce inflammation, which is important for people with leaky gut. Choline is an amino acid that assists in the liver’s detoxification process, which can help to prevent toxins from getting into your bloodstream and causing further damage.


The crazy thing about the human body is its elasticity and ability to adapt to changes should the need arise. Since modern life has stripped us off many of those healthy traditional foods, our bodies are struggling to keep up with the demand. This 7-day program is an excellent way of introducing some good changes in your diet without causing severe consequences.

On the other hand, even if you’re already eating a healthy diet and taking care of your gut, it’s likely that you could benefit from an improvement. After all, your digestive tract is where all the action happens, and keeping things in tip-top shape is important for health and wellness.

With seven days to dedicate to healing and regaining optimal gut health, there’s no reason why you couldn’t be feeling significantly better in just a week’s time.

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