March 05, 2021 3 min read

 What Are Leaky Gut Symptoms? Diets to Reduce Leaky Gut Problems

The leaky gut syndrome is a silent killer for people as they are not aware of it. However, a leaky gut diet can treat it. Leaky gut not only affects the digestive system but also affects other health conditions.  Leaky gut symptoms can vary from person to person.

What Is Leaky Gut?

The gut lining is a barrier between the intestines. In leaky gut syndrome, the integrity of gut lining affects. There is damage to gut walls, and it allows unwanted compounds to enter the bloodstream.

Leaky Gut Symptoms

Some of the primary leaky gut symptoms include:

  • Food sensitivities
  • Thyroid conditions
  • Fatigue
  • Headaches
  • Acne
  • Digestive problems
  • Weight gain

It can also lead to various other chronic health issues like arthritis, eczema, IBS, anxiety. It also relates to type 1 diabetes. Similarly, it also causes malabsorption of vital minerals and nutrients.

What causes a leaky gut?

Some of the major underlying factors behind leaky gut are poor diet, smoking, alcohol and frequent use of some medications. Dietary causes include:

  • Lectins — Foods having a large proportion of lectins are a problem for gut health. The foods include wheat, rice and soy.
  • Conventional cow’s milk — Protein A1 casein in cow’s milk cause leaky gut. It also destroys vital enzymes present in it.
  •  Gluten-containing grains — These grains damage the intestinal lining. 
  • Sugar — Sugar is a great feeding source for microbes in the gut. They then damage healthy cells there and make a hole in the intestinal wall.

Leaky Gut Diet Foods to Eat

Some of the best foods for a leaky gut syndrome diet are:

  • Bone Broth — Helps to heal damaged cell walls. 
  • Raw Cultured Dairy — Contains beneficial bacteria that help to heal the gut
  • Fermented Foods — Organic acids in them balance intestinal pH and support the gut 
  • Coconut Products — maintain digestive health and are easier to digest
  • Sprouted Seeds — Great sources of fiber and support the growth of beneficial bacteria. 
  • Healthy Fats — They are great for nutrient absorption.
  • Omega-3 Fats — These improve gut health.
  • Fruit – Fruits in moderation keep the digestive tract healthy and ensure a healthy gut.

In addition to eating a leaky gut diet, you can help repair your gut with certain supplements.

Supplements not only support the digestive system but also protect the gut lining from damage. Important ones are

  • Probiotics — They replenish good bacteria and remove the bad ones.
  • Digestive Enzymes — These enzymes ensure complete digestion of food. Therefore, maintaining gut health.
  • L-Glutamine — It has anti-inflammatory properties and is vital for the growth and repair of the intestinal lining.
  • Licorice Root —It balances cortisol levels and improves acid production in the stomach. It also maintains the mucosal lining of the stomach and duodenum. 
  • Shilajit — It protects your body from stomach ulcers and also reduces inflammation.
  • Marshmallow Root — It is a renowned antioxidant and antihistamine. When used with other medicines, it solves gut-related issues.

Leaky Gut Diet Foods to Avoid

Foods/ingredients to avoid during leaky gut diet include:

  • Un sprouted grains
  • Processed foods 
  • GMOs foods 
  • Refined oils
  • Conventional dairy products
  • Heavy alcohol use

Other Tips for Gut Health

Some other valuable tips include:

  • Avoid exposure to potential toxins
  • Firstly, follow an elimination diet
  • Reduce the intake of FODMAP foods


Consequently, the only solution to gut problems is to maintain good health standards. Therefore, experts suggest

 Certain foods that are good for gut health. On the contrary, they recommend stopping eating certain foods, as they are not beneficial for health.