What Should You Eat to Heal Leaky Gut?
Your gut lining is made of delicate epithelial cells that regenerate every few days—but only if given the right fuel. A leaky gut healing diet focuses on anti-inflammatory, nutrient-dense foods that support cell repair and reduce gut permeability.
🛒 Core Healing Foods
- 🥩 Bone Broth – rich in gelatin and glutamine to seal gut lining
- 🍳 Pasture-raised eggs – a great source of lecithin and bioavailable protein
- 🥬 Leafy Greens – spinach, kale, arugula for folate and fiber
- 🫐 Berries – antioxidants to combat inflammation
- 🧄 Fermented foods – kimchi, sauerkraut, kefir for probiotic repopulation
🚫 Foods to Avoid
- Gluten & wheat-based products
- Refined sugar and alcohol
- Industrial seed oils (canola, soybean)
- Processed snacks and artificial sweeteners
✅ Weekly Meal Plan Preview
Breakfast: Scrambled eggs with spinach and turmeric
Lunch: Wild-caught salmon with roasted sweet potato
Dinner: Bone broth stew with veggies and herbs
Snack: Kefir with blueberries and flax
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