Leaky Gut - Health Chef Julia

Leaky Gut: Symptoms and what foods to eat

November 13, 2021

Leaky gut syndrome or increased intestinal permeability (IP) is a key contributor to many health issues, from autoimmunity to skin problems. It is a condition that affects the intestinal walls by creating small gasps. These gasps then allow food, bacteria, and waste to go through directly into your bloodstream. 

When these particles get from the gut into the bloodstream, they can cause an immune system response.  Leaky gut symptoms may include brain fog, arthritis, or joint pain, chronic diarrhea, constipation, or excessive fatigue among others. 

In many cases, it can be caused by the type of diet you have. Thus, the key to healing it lies in improving your diet and eliminating the food that your body is treating as toxic. 

Foods that can improve your digestive health: 


Kale, broccoli, arugula, carrots, zucchini, spinach, ginger, mushrooms

Fermented vegetables:

Sauerkraut, kimchi, tempeh, and miso

Gluten-Free Whole Grains: 

Rice, millet, gluten-free oats, buckwheat, amaranth and quinoa

Healthy fats:

avocado, avocado oil, and extra virgin olive oil

Fresh Fruit:

Blueberries, coconut, grapes, bananas, and apples

Roots and tubers: 

Potatoes, sweet potatoes, yams, carrots, squash, and turnips


 Bone broth, teas, coconut milk, nut milk, water, and kombucha

If you are still unsure on what diet to follow to improve your leaky gut syndrome, check out our 7-Day Leaky Gut Program is a great meal plan for gut healing.

Connect with me over at Instagram: @healthchefjulia 

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