Foods to eat for leaky gut
Ranked the way I'd rank them in clinic: by the strength of the human evidence and how often the shortfall actually shows up. Start at the top. Add the rest only if labs or symptoms say so.
- Bone broth
Collagen, glycine and proline — the raw materials of the lining.
- Cooked vegetables and squash
Easier on an irritated gut than raw; feed beneficial bacteria.
- Fermented foods
Sauerkraut, kimchi, kefir — introduced one at a time from week four.
- Wild fish and pasture-raised eggs
Protein and omega-3s without irritation.
- Ginger, turmeric and garlic
Anti-inflammatory and antimicrobial support from the kitchen.
- Olive oil, coconut oil and ghee
Fats that don't irritate the lining.
- Berries and cooked apples
Polyphenols and pectin for the microbiome.
Test before you supplement
Remove for 30 days: gluten, dairy (ghee is fine), refined sugar, seed oils, alcohol, processed foods. Interpret a result →
Put it in order
Supplements are step three. The Gut Healing Protocol puts food, lifestyle and labs in front of them, in the order that works.
