Are you wondering what’s up with your gut health after one too many stomachaches? While your discomfort could be from eating old leftovers, it could also be from a condition like leaky gut syndrome (LGS). Double-checking the expiration date on your groceries is an easy fix, however, the latter might send you down a “What is a leaky gut diet?” rabbit hole that inspires you to revamp your entire pantry.
If you’ve never heard of leaky gut syndrome before, you’re not alone. It’s not currently recognized as an official medical diagnosis, so it’s still pretty new to health practitioners and the general public, says Brigitte Zeitlin, MPH, RD, and founder of BZ Nutrition. “Leaky gut may not be a classical medical analysis, but studies have shown it to be [linked to] chronic inflammation, insulin resistance, weight gain, and obesity,” she says.
Leaky gut occurs when there is damage to the intestinal lining, which then allows bacteria into the bloodstream, says Zeitlin (more on that soon). If you’re having ongoing tummy issues and suspect it may be leaky gut, chat with a healthcare provider. In the meantime, here’s what you need to know about leaky gut, what causes it, and the best anti-inflammatory foods that may help.
Meet the experts: Brigitte Zeitlin, RD, a New York-based registered dietitian and the founder of BZ Nutrition. Chrissy Arsenault, RDN, is a registered dietitian at Trainer Academy in Colorado.
What is leaky gut syndrome?
Although it’s not a medical diagnosis and experts have mixed opinions on the term, leaky gut typically refers to intestinal hyperpermeability (when gaps in your intestinal wall start to loosen) and the cluster of symptoms associated with it. “With this condition, the intestinal lining becomes more permeable, giving bacteria, toxins, and undigested food particles the ability to pass through the gut lining into the bloodstream,” says Colorado-based dietitian Chrissy Arsenault, RDN.
Leaky gut can cause digestive issues like gas, bloating, constipation, and loose stools, Zeitlin says—but gastrointestinal symptoms aren’t the only signs that point to a leaky gut. You may also notice sudden food intolerances, seasonal allergies, skin conditions like eczema or acne, chronic fatigue, joint pain, difficulty losing weight, fatigue, and even mood changes, she says.
If you have any of these symptoms, talk to your doctor about what might be going on in your gut—especially if you have candida overgrowth (a fungal infection) or small intestinal bacterial overgrowth (SIBO), the presence of excessive bacteria in the small intestine.
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What causes leaky gut?
Although the causes aren’t entirely clear, it is believed that acute issues like infections or stress can cause inflammation in the gut lining, says Arsenault. This could be as simple as eating food you’re allergic to or something like undergoing chemotherapy or radiation, which puts stress on your physiological and physical well-being. Along with stress, an unhealthy diet may also compromise the gut lining, a recent study suggests.
Prolonged use of non-steroidal anti-inflammatory drugs (NSAIDs), antibiotics, or alcohol may also affect the gut over time as well as environmental toxins like cigarette smoke, pesticides, or pollution, Arsenault says. People with chronic conditions like an autoimmune disease, celiac disease, diabetes, and Crohn’s disease may be more at risk to leaky gut than the average patient, she adds.
Foods To Eat
If you suspect you have leaky gut, try to make room in your diet for foods that are quality sources of fiber and fat, says Zeitlin. “Aim to have six to eight cups of whole fresh fruits and veggies daily, one serving of whole grains, and include quality fats daily, like two to four tablespoons of olive oil in your salad or veggie sauté, plus two tablespoons of nuts or seeds daily, and avocado,” she recommends.
Vegetables: Brussels sprouts, cabbage, kale, broccoli, mushrooms, zucchini, arugula, ginger, spinach, and carrotsWhole grains: brown rice, corn, oats, buckwheat, and amaranthProbiotic foods: yogurt, kefir, kimchi, and sauerkrautFermented foods: sourdough bread, apple cider vinegar, sauerkraut, kefir, and misoFruits: bananas, strawberries, coconut, pineapple, raspberries, kiwi, mandarin, lemon, limes, passionfruit, papaya, blueberries, grapes, and orangesNuts: almonds, pine nuts, peanuts, and cashewsSeeds: flax seeds, sunflower seeds, chia seeds, and hemp seedsFish: omega-3-rich fish like salmon, herring, and tuna Meat: lean cuts of chicken, beef, turkey, lamb, and eggsHerbs and spices: all are recommended Related Stories
Foods To Avoid Or Limit
Before you start tossing everything in your pantry, you may want to try cutting back on common inflammatory foods like gluten and dairy first, Zeitlin says. Consider a two-week-long elimination diet and keep a food journal to track how your digestion feels after eating meals. “After two weeks, add small amounts of food back into your diet for two to three days and see how you feel,” Zeitlin suggests. “What you have identified as a trigger, you will want to keep out of your diet long-term.”
Highly processed foods: fried foods, sugary cereals, potato chips, and candyRefined carbs: pizza, waffles, pastries, baked goods, bagels, crackers, pancakes, cookies, cakes, pies, and muffinsArtificial sweeteners: aspartame, sucralose, and saccharinDairy products: milk, cheese, ice cream, and custardWheat-based products: bread, pasta, cereals, wheat flour, energy bars, soup, and batter-fried foodsRefined oils: canola, sunflower, soybean, and safflower oilsSauces: salad dressings, soy, hoisin, and teriyaki sauce, as well as ketchupBeverages: alcoholic drinks, caffeinated drinks, and coffeeRelated Stories
7-Day Leaky Gut Diet Plan
Here are some of the best foods to eat for gut health, according to Zeitlin.
Monday
Breakfast: Two scrambled eggs with a piece of sourdough bread with four ounces of plain, unsweetened kefirLunch: Fresh garden salad with grilled chicken and 2 tablespoons of olive oilDinner: Baked salmon with roasted broccoliSnack: Three dates with almond butter
Tuesday
Breakfast: Half of an avocado (sliced) on a piece of sourdough bread with 4 ounces of plain, unsweetened kefirLunch: Lentil soupDinner: Sautéed shrimp with zucchini noodles and pesto sauce
Snack: Hummus and crudité
Wednesday
Breakfast: Spinach and blueberry smoothie with 1 tablespoon of ground flax seedsLunch: Fresh garden salad with edamameDinner: Grilled chicken with baked carrot friesSnack: Bananas and almond butter
Thursday
Breakfast: Coconut yogurt with ½ cup of berries and 1 tablespoon of nuts, 1 tablespoon of ground flax seedLunch: Fresh garden salad with avocado and tunaDinner: Turkey burger with roasted veggie medleySnack: Pistachios and kombucha
Friday
Breakfast: Spinach and egg scramble with 1 cup of raspberriesLunch: Quinoa salad with vegetables and roasted turkey breastDinner: Vegetable stir-fry with edamameSnack: Smoothie with plain, unsweetened Greek yogurt, frozen berries, and protein powder
Saturday
Breakfast: Avocado toast with hard-boiled eggLunch: Tuna plate with sliced cucumbersDinner: Turkey meatballs with zucchini noodles and pesto sauceSnack: Overnight oats
Sunday
Breakfast: Veggie frittata with mushrooms, broccoli, and cheddar cheeseLunch: Chopped salad with chickpeas, olives, and parmesanDinner: Veggie curry with coconut quinoaSnack: Apples with almond butterRelated Stories
How To Improve Gut Health
While a healthy gut generally relies on a consistent and healthy diet, improving your nutrition is not the only way to strengthen your gut health. For example, taking a daily probiotic may help you maintain a healthy gut balance in addition to your new diet, Zeitlin says. A daily turmeric supplement may also help reduce inflammation in the gastrointestinal system, she adds. A once-a-day multivitamin could also be beneficial in keeping your immune system strong as you navigate your gut health.
Make sure you’re also getting seven to eight hours of sleep per night, as quality sleep is essential for healing your gut, Zeitlin says. “Create an evening routine that helps you de-stress, gets you off screens for at least two hours before bedtime, and aim to go to bed at the same time every night,” she says. “Add calming activities into your routine, like walking, yoga, minimal exercise, time with friends, meditation, journaling, listening to music—anything that you know feels good and relaxing for you,” Zeitlin shares.
In addition to eating balanced, satiating meals, drink plenty of water, prioritize movement, and consider an anti-inflammatory diet (and stick to it). You’ll be on your way to better gut health in no time.
Meguire Hennes is a freelance lifestyle journalist specializing in fashion news, celebrity style, dating, and wellness (her Libra moon won’t let her settle on one beat). She received a B.A. in fashion studies from Montclair State University, and her words can be found in Bustle, The Zoe Report, Elite Daily, Byrdie, and more. When she’s not debunking a new TikTok wellness trend or praising Zendaya’s latest red carpet look, you can find her in yoga class, reading a cutesy romance novel, or playing Scrabble with her puppy in her lap.
