Leaky Gut Diet – Foods Shopping List (DO’s & DON’Ts)

 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

A leaky gut diet is a diet that can help heal your body and make the digestive system normal again. Many people have problems with indigestion, allergies, bloating, abdominal pain or discomfort.

These are signs of Leaky Gut Syndrome, also named as intestinal permeability, caused by gluten, casein and high sugar foods.

In order to heal your body from these foods and Leaky Gut Syndrome, you need to vary your leaky gut meal plan from time to time – and where better place to start than updating your leaky gut diet shopping list!

Leaky Gut Diet Shopping List – Recommended Food You Should Eat (Do’s)

Which recommended foods should you include in your leaky gut shopping list? The leaky gut diet food list consists in avoiding certain foods and taking a few supplements to heal the intestinal lining, improving the body’s ability to absorb nutrients, and decreasing inflammation.

Here are the ones that you should include in your next grocery run:


The best vegetables for leaky gut are eggplant, kale, broccoli, spinach, cabbage, carrots, and mushrooms. These vegetables for leaky gut are low in fiber and high in antioxidants. They also contain a lot of vitamins and minerals that can help to improve your digestion.

Eggplant is very low in fiber and contains few nutrients. However, it does contain a lot of antioxidants like lycopene which can help to reduce inflammation in the body.

Kale is one of the most nutritious vegetables on this list because it contains large amounts of vitamin C as well as minerals such as iron and calcium which are important for healthy bones and teeth. Kale also contains plenty of fiber which helps to keep your digestive system healthy by preventing constipation or diarrhea.

Broccoli is another great source of vitamin C which has been shown to have many health benefits including fighting off colds and flu viruses; protecting against heart disease; lowering bad cholesterol levels; preventing cancerous growths.

bunch of raw vegetables on an eco bag

As well as boosting brain function by providing a steady supply of oxygen; improving bone health by providing vitamin K; and boosting immune function through its antioxidant properties.

Is sweet potato good to be included in the leaky gut diet? Sweet potatoes are a great addition to your leaky gut diet. They’re high in fiber, which is good for helping your body regulate its pH levels.

They also contain beta-carotene, which can help with inflammation and joint pain. You’ll want to make sure you cook sweet potatoes thoroughly before eating them, as raw sweet potatoes contain a compound called saponin that can cause digestive issues if consumed uncooked.


The best fruits to be included in any leaky gut diet are oranges, strawberries, bananas, blueberries, grapes, and papaya. You might also want to throw in some kiwis, pineapples, and lemons in your shopping basket.

These fruits are rich in antioxidants and fiber. They are also loaded with vitamins C and K1 (which help repair the lining of the gut), folate (which helps strengthen the immune system), and potassium (to reduce inflammation).

Strawberries contain pectin—a soluble fiber that may help decrease intestinal inflammation—and they are full of flavonoids that promote gut health. Kiwis contain more than 30 different types of polyphenols (antioxidants), which may help reduce inflammation and improve digestion.

Blueberries have been shown to help lower cholesterol levels by improving bile flow and reducing fat absorption by helping the body break down fat faster. Pineapple contains bromelain—an enzyme that can help reduce inflammation when taken as a supplement—and papaya is high in digestive enzymes that aid in breaking down proteins.


Fishes such as salmon and tuna are great foods to be included in your leaky gut diet plan. These fishes contain the omega-3 fatty acids that help reduce inflammation and repair your gut lining. They also help you feel full for longer, which can help you lose weight.


Grains such as rice, corn, oats, quinoa are a good source of carbohydrates and fiber, which can help with digestion and regulate blood sugar levels.

While it’s true that grains may cause inflammation in some people who are sensitive to gluten or a similar protein found in wheat, rye and barley called gluten, most people can tolerate these foods without any issues.

If you do have trouble digesting grains, don’t worry. You don’t need them to eat a healthy diet—there are plenty of other sources of carbohydrates out there that don’t cause problems for most people, like beans and legumes.

Lean Meats and Eggs

Lean meats like chicken, lamb, beef, turkey are a good source of protein and iron. Protein is important for repairing and maintaining muscle tissue, which may be compromised by leaky gut syndrome.

Iron helps transport oxygen throughout your body and prevents anemia. Eggs contain all of the essential amino acids (protein building blocks), as well as vitamins A and D. They also provide lutein and zeaxanthin—two nutrients that protect against macular degeneration and cataracts.


Nuts like peanuts and almonds are a wonderful source of healthy fats and protein. They are a good source of zinc, which is essential for the proper functioning of many bodily processes.

Nuts also contain phytochemicals that have antioxidant properties and can help reduce inflammation in the body. Almonds, in particular, provide an excellent source of vitamin E and magnesium, both of which have been shown to help reduce symptoms of leaky gut.


Seeds such as chia, flax, sunflower are rich in essential fatty acids, minerals and protein. They also contain many anti-inflammatory compounds that can help reduce inflammation and repair the lining of your digestive tract.

The best way to consume seeds is raw but they can also be roasted or sprouted. To add them to your diet simply sprinkle them over salads or oatmeal, blend them into smoothies or add them to homemade breads and nut milks.


Roots like yams, potatoes, carrots, squash are high in vitamins A and C. This is important because these vitamins help reduce inflammation. They also help the body produce collagen which is needed for healing the intestinal lining after it has been damaged by inflammation or other causes.

These root vegetables also contain antioxidants that help neutralize free radicals that can damage cells and lead to chronic disease.

Lactose-free Dairy Products

When you’re suffering from leaky gut, it’s important to limit the amount of lactose that you eat. Lactose is a sugar found in milk, yogurt, ice cream, and other dairy products.

It can cause inflammation in the digestive tract when it’s consumed by someone with a sensitive digestive system. The good news is that there are plenty of lactose-free options out there—including milk substitutes, such as almond milk.

Leaky Gut Diet – Foods To Avoid (Don’ts)

When you start to draft your own leaky gut foods to eat list, you might wonder what the exceptions are. The truth is that there are very few foods that don’t cause a leaky gut.

Most foods have some kind of effect on the gut wall, but there are certain foods that have a more pronounced effect than others. The most common culprits that cannot be included in your leaky gut food list are:

Junk Food

Junk food refers to food that contains added sugar, unhealthy fats, and/or processed ingredients. It also includes foods like sweets, chips, and soda.

Although these foods may be delicious and easy to eat, they can cause your body harm if eaten regularly or in large amounts. This is because they tend to be high in calories and low in nutrients, which means that they provide little in the way of vitamins, minerals, fiber, or protein.

bottle of soda

Wheat Products

Wheat is one of the most common food items that cause a lot of problems to those who have a leaky gut. This is because it contains gluten, which is known to damage the lining in your intestines. The more damaged this lining becomes, the more likely it is that you will experience symptoms such as bloating, gas, and diarrhea.

Gluten Products

Gluten is a protein found in wheat, barley and rye. It is what gives bread its elasticity and helps it to rise when baked. Gluten also gives many other products their texture, such as pasta and beer.

In people with celiac disease, gluten causes an immune response that damages the lining of the small intestine. This can lead to nutrient deficiencies and other long-term health problems.

Processed Meats

Processed meats are highly processed food products that contain animal fats or proteins. They are often preserved by smoking, curing, salting, or the additional preservatives.

Examples of processed meat include sausages, bacon, hot dogs, and ham. Processed meats can negatively impact your digestive system, as they contain high levels of sodium and nitrates.

Baked Goods

Baked goods can worsen leaky gut symptoms because they contain high amounts of gluten, which causes irritation in sensitive individuals. In addition, baked goods often contain processed sugars, which can cause inflammation in those with leaky gut syndrome.



Snacks are often high in sugar or fat, and both of these can cause inflammation in the body. For this reason, it’s best to steer clear of snacks while you’re trying to heal from leaky gut.

Refined Oils

These oils have been processed and stripped of their nutrients, resulting in a product that is high in fat, but low in vitamins and minerals. When consumed regularly, this can damage your digestive system and cause inflammation in the body.

Artificial Sweeteners

The reason behind this is because artificial sweeteners mimic real sugar. Since they are not absorbed by the body, they pass through to your colon where they cause inflammation and irritation. When you consume artificial sweeteners, they trigger an immune response in your body, which can lead to inflammation and gut problems.

Beverages That Are Not Too Gut-friendly

The most common beverages that should be avoided are coffee, soda, tea, and alcohol. These drinks contain caffeine, which is a diuretic and causes dehydration.

Dehydration is bad for your digestive tract because it can cause constipation, which makes it harder for food to pass through your body. Another drink that should be avoided is soda. Soda contains high fructose corn syrup (HFCS), which can cause inflammation in the body.

This inflammation can lead to leaky gut, so it is best to avoid this type of drink altogether. Alcohol can also cause inflammation in the body, so it should be avoided or consumed at minimal quantity as well.

Leaky Gut Diet – Meal Ideas 

Every person is different, so your tolerance may be higher or lower than mine for certain food or diet plans. What I am sharing with you is a leaky gut meal plan template that, if followed, is conducive to healing the intestines. The food items provided below are excellent choices for gut healing.


Breakfast Ideas

Breakfast is the most important meal of the day. If you want to get your digestive system running on all cylinders and feel good about what you’re eating, it’s a great place to start. Here are some breakfast ideas that will give your digestive system an extra boost:

  • Blueberry pancakes: A classic pancake recipe with a twist. Add fresh blueberries and cinnamon for a healthy dose of antioxidants and natural sweetness.
  • Greek yogurt: Greek yogurt is full of probiotics, which are great for promoting healthy bacteria in your gut. Add fresh fruit for natural sweetness and blend up with almond milk for a smoothie that’ll keep you full all morning long.
  • Gluten-free oatmeal: Gluten can be hard on your digestive system, so try an oat-based breakfast like this one. You can top it with whatever filling ingredients you want—fresh berries would be delicious.
  • Almond milk smoothie: Almond milk (or any other non-dairy milk) has no lactose or gluten, so it’s a tasty alternative to regular cow’s milk. Blend up some frozen fruit with almond milk for a quick and easy breakfast drink that’ll keep you feeling full throughout the morning hours.
  • Mushroom Scrambled Eggs: Mushrooms are packed with vitamin D, which helps support immune health. They also contain selenium, which can help reduce inflammation in the body—a key component in leaky gut syndrome.
  • Spinach-Stuffed Eggs: Spinach contains many nutrients that can help heal leaky gut syndrome including iron and vitamin K. It’s also a good source of folate and magnesium—both of which are essential for brain health.

Lunch Ideas

The leaky gut diet is not a fad. It’s just a way of eating that can help you feel better and lose weight, if that’s what you’re looking for.

preparing green salad

When it comes to lunch, there are plenty of options that are both delicious and nutritious. Here are some suggestions:

  • Green salad: one of the most popular options for a leaky gut diet is a big bowl of salad with lots of different kinds of greens, along with some protein like chicken or fish. You can also add some healthy fats and proteins like nuts, seeds, or cheese.
  • Hard-boiled eggs: hard-boiled eggs are a great source of protein and fat, and they’re easy to throw in your lunch bag. If you don’t have time to cook them at home, you can always buy them from the grocery store.
  • Salmon: salmon is rich in omega 3 fatty acids which help reduce inflammation in the gut. It’s also packed with protein and other nutrients that are great for healing your leaky gut. Try topping it on top of your salad or adding it into your egg scramble.
  • Chicken salad: chicken salad is another great option for those who want something besides salads. You can make chicken salad by mixing together cooked chicken breast (or leftover chicken) with chopped veggies like celery and carrots – then add some dressing or mayonnaise, if desired.
  • Sweet potato: sweet potatoes are loaded with fiber which helps promote healthy digestion and keep things moving along smoothly throughout your day.

Just wash the sweet potatoes and bake them in the oven. Once they’re done, you can top them with whatever you want (butter, sour cream, cheese). You have a delicious lunch that will keep you full until dinner time.

Dinner Ideas

  • Broiled steak: Steak is a great option for dinner, especially if you’re looking for something easy to make and delicious. You can broil the steak however you like—try it rare or medium-rare.

If you want to get fancy, try rubbing a little bit of olive oil onto your steak before broiling it. This will give your steak an amazing flavor.

Broiled steak
  • Roasted tempeh: Tempeh is a fermented soybean product that can be used in place of meat in many dishes. To make roasted tempeh, simply cut a block of tempeh into cubes and bake them at 350° F until they are browned and crispy on all sides (about 20 minutes).

Then season with salt and pepper, as desired. Roasted tempeh makes a great addition to salads, pastas, sandwiches, and casseroles.

  • Grilled chicken wings: Chicken wings are another great option for dinner when you’re trying to eat healthy.

They’re easy to prepare: just marinade the chicken wings overnight in your favorite sauce (like barbecue sauce or teriyaki sauce), then grill them on an outdoor grill until they’re cooked through and slightly charred around the edges.

  • Beef and broccoli. This classic dish is full of iron and other nutrients that will help you heal your gut. Just sauté 1 pound beef that’s been sliced thin with 2 tablespoons olive oil or sesame oil, ½ cup low sodium soy sauce and 2 cups of broccoli florets. You can serve it with brown rice or quinoa for an extra dose of nutrients.


If you’re just getting started on your leaky gut diet, it can be hard to know what to eat, more so think of what you can eat in between meals in case you find yourself hungry. Here are some of the best snacks that will help you stay on track:

  • Walnuts and cherries: Walnuts are rich in omega-3 fatty acids and antioxidants, which can help reduce inflammation. Cherries are rich in flavonoids, which have anti-inflammatory properties.
  • Carrots with hummus: Hummus is a great source of protein and fiber, both of which can help slow the absorption of sugar into your bloodstream and prevent blood sugar spikes that lead to cravings later on. The carrots provide beta-carotene, which helps protect against free radicals that can damage cells in your body.
  • Roasted cauliflower with curry: Curry contains turmeric, which has been shown to improve gut health by reducing inflammation. Roasting the cauliflower makes it easier to digest than raw vegetables, so you’ll get more nutrients from this snack without having to worry about bloating or gas afterward.
  • Mix of almonds, walnuts, and hazelnuts: Almonds are high in protein, but also contain healthy fats that help you feel full for longer. Walnuts contain omega-3 fatty acids and magnesium, both of which help keep your heart healthy. Hazelnuts have more antioxidants than any other nut or seed.

Download this 7-Day Leaky Gut Diet PDF for a more detailed daily plan and more healthy dish ideas.

Supplements To Boost Your Leaky Gut Diet 

Your leaky gut diet is only as good as the supplements you take with it.

That’s because what you eat is not always enough to get the full benefits of your leaky gut diet. In fact, a lot of people find that they’re still struggling with their symptoms even after implementing a healthy leaky gut diet.

Taking the best leaky gut supplements is a good way to boost your leaky gut diet. These can help you get the vitamins and minerals your body needs to heal from leaky gut syndrome. The following are some of the best leaky gut supplements you can add to your plan:


L-Glutamine is a great supplement to boost your leaky gut diet. It’s an essential amino acid that helps fuel the cells in your small intestine, which can help with digestion and nutrient absorption.

It can also help reduce inflammation and repair the mucosa of your small intestine. If you have a leaky gut, this is very important because it will help reduce the damage being done to your intestinal lining by undigested food particles.

L-Glutamine has been shown to help with many conditions related to the digestive system, including Crohn’s disease, irritable bowel syndrome (IBS), ulcerative colitis, and diverticulitis. It can also be used as a supplement for weight loss if combined with other foods like yogurt or cottage cheese.


Probiotics are live microorganisms that provide many health benefits when consumed. Probiotics can reduce the symptoms of leaky gut and help to improve digestion.

It also promote immune system health, which can be especially helpful if you have food sensitivities or allergies. The best way to consume probiotics is in foods like yogurt or sauerkraut, but it’s also possible to take them as a supplement in pill form.

Digestive Enzymes

These enzymes help break down the food you eat so that it can be properly absorbed into your bloodstream. The more efficiently your body is able to digest and absorb nutrients, the better your overall health will be.

If you have a leaky gut, eating foods high in fiber (like vegetables) can help reduce inflammation and heal your intestinal lining. But if you’re not able to absorb those nutrients fully, they’re just going to pass through without being absorbed.

In order to make sure that doesn’t happen, consider adding digestive enzymes to your leaky gut diet.

Ultimate Booster: Optima Gut Health

One super supplement that you can add to your arsenal is Optima Gut Health Solution.

It contains L-glutamine which is essential to gut healing, and several other natural ingredients that will help you maintain your digestive health, improve the way your body absorbs nutrients, reduces any inflammation, and promotes healing from leaky gut syndrome. You can start to feel the difference in as little as two weeks.

A Shopping List of Your Frequently Asked Questions

What Foods Should I Avoid With Leaky Gut?

When you have a leaky gut, some foods to avoid include:

  • Wheat
  • Gluten
  • Dairy products
  • Sugar (including all artificial sweeteners)

Are Eggs Ok for Leaky Gut?

YES. Eggs contain a ton of B vitamins, including B6 and B12, which help to reduce inflammation in the body and support your immune system.

They also contain choline, which is necessary for brain development and functioning. Eggs are a great source of vitamins A and D as well, which are important for healthy bones and immunity.

Does Apple Cider Vinegar Heal Leaky Gut?

Yes, apple cider vinegar can heal leaky gut. Apple cider vinegar is a natural health product that helps to maintain the health of your digestive tract and keep it running smoothly.

It contains pectin, which helps to reduce inflammation and promote healthy cell growth in the lining of your intestines. It also contains acetic acid, which has been shown to decrease inflammation and improve digestion by increasing the production of digestive enzymes in your body.

Is Banana Good for Leaky Gut?

YES. Bananas are rich in fiber, which helps to keep you regular and promotes healthy digestion. Bananas also contain pectin, which helps with the absorption of nutrients and strengthens your immune system against bacteria and viruses—a necessary function when dealing with leaky gut.

Is Yogurt Good for Leaky Gut?

YES. Yogurt is a great source of probiotics—friendly bacteria that help your body fight off the bad bacteria that can cause leaky gut syndrome. It also contains healthy fats, which are vital for repairing your digestive system.

In fact, many studies have shown that consuming probiotics helps heal your gut lining. But make sure you’re eating the right kind of yogurt: choose plain, unsweetened varieties with no artificial sweeteners or additives.

Is Oatmeal Good for Leaky Gut?

YES. Oatmeal is a great option for leaky gut because it’s low in fat and high in fiber. It can also help reduce inflammation, which is important for leaky gut.

If you’re trying to manage your symptoms of leaky gut, I would recommend eating oatmeal every day—better if you’re consuming a gluten-free variety.


Following a leaky gut diet is an important first step to improving digestive health and should be part of an overall treatment plan. Simple dietary modifications may not fill the void left by years of unhealthy eating, but they can help jump start the healing process and provide relief.

This may be especially important if you’ve had persistent digestive issues for years and have not found success with any other treatments or supplements.

I would happily advise you to make your own leaky gut diet food list based on the foods you like, and the ingredients you are familiar with. Just try to stick to organic stuff, real vegetables, fresh fruits, and whole grains. One basic rule is that if it comes in a package or a can, don’t buy it!

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