Leaky Gut Syndrome & Nutrition

We explain what Leaky Gut Syndrome (a permeable gut) is and guide you on how to manage it if you are affected. Above all, the right nutrition plays a key role in treating Leaky Gut Syndrome.

Leaky Gut Syndrome means your gut or intestinal lining has become more permeable than normal (a permeability disorder). When your gut is leaky, bacteria and toxins can enter your body and trigger inflammation. This weakens your immune system, making you more vulnerable to many illnesses. In fact, some sources (1) suggest Leaky Gut Syndrome may be responsible for up to 50% of chronic health problems.

A healthy intestinal lining is tight enough to allow only very small molecules — the nutrients — to pass through. Under certain conditions, however, the intestinal lining can become so damaged and cracked that much larger molecules—such as metabolic waste and microbial toxins—can pass through. These substances can then enter the bloodstream and trigger chronic inflammation.

Leaky Gut Syndrome

Causes of Leaky Gut Syndrome

Many factors can damage the intestinal barrier. The most common causes of leaky gut syndrome include:

Gluten sensitivity or intolerance
High intake of inflammation-promoting foods like milk, yogurt, cheese, sugar, many carbohydrates, soy, and alcohol
Taking antibiotics and non-steroidal anti-inflammatory drugs
Infections such as intestinal parasites, candida, and bacterial overgrowth in the small intestine
Stress

Leaky Gut Symptoms

These symptoms could be a sign that you are experiencing leaky gut syndrome. It is estimated that around 70% of the population suffer from Leaky Gut, most without even realizing it.

Associated Diseases

Asthma
Chronic Fatigue Syndrome
Eczema
Food Allergies
Fungal Infections
Irritable Bowel Syndrome
Crohn's Disease
Migraines
Rheumatoid Arthritis
Type 1 Diabetes
High Blood Sugar Levels

Digestive Issues

Flatulence
Diarrhea
A feeling of Fullness
Constipation

Frequent Fatigue and Lack of Energy
Allergies
Skin Problems

Eczema
Psoriasis
Premature skin aging

Heartburn (Reflux): Heartburn (also known as reflux) is a burning sensation in the chest that often comes with a bitter taste in the throat or mouth. Learn more about heartburn here.
Dietary deficiencies
Headaches
Difficulty concentrating
Joint pain
Weight gain: Chronic inflammation caused by a leaky gut can contribute to weight gain.

This is important:

If you don’t currently recognize any of the symptoms listed here, it doesn’t necessarily mean your gut is healthy. These symptoms don’t appear immediately after, say, having eaten a burger or experiencing stress. Leaky gut usually results from a long-lasting, often unnoticed poor condition.

Leaky Gut Test

Diagnosing leaky gut syndrome involves a thorough medical history, physical examination, dietary analysis, and stool or blood tests, such as the Zonulin Test (Test for Leaky Gut).

When stool or blood tests show an elevated zonulin level, this lab marker can indicate increased intestinal permeability and may be linked to various chronic illnesses. The treatment and its duration depend on how high or low the zonulin level is, as well as other measured markers. Therapy duration varies individually and can take several months to years.

Treating Leaky Gut

Leaky gut treatment must always focus on nutrition, best achieved in 3 simple steps:

Heal the permeable intestinal lining - This is done by providing anti-inflammatory collagen and amino acids, ideally from natural organic bone broth
Reduce inflammation-promoting foods - Especially by cutting back on excess carbohydrates, sugar, and alcohol
Support a healthy gut flora - Missing gut bacteria can be replenished through fermented foods or probiotics, Dietary fiber (prebiotics), especially found in vegetables, helps promote the growth of beneficial gut bacteria.

Leaky Gut Syndrome Nutrition

Following the right leaky gut diet is essential for healing leaky gut syndrome. It’s important to avoid foods that promote inflammation and instead choose foods that support both your health and your gut.

Leaky Gut Diet List PDF

We have put together a PDF list of the most essential foods for a leaky gut diet, just for you. Print it out now and stick it on your fridge: >> Leaky Gut Nutrition List PDF <<

Bone Broth
This collagen-rich bone broth, simmered for 20 hours, can support gut health by helping to seal the gaps in the intestinal lining caused by leaky gut syndrome, thanks to its rich collagen and amino acid content. Bone broth is an essential part of any leaky gut diet.

Bone Broth Concentrate (440g)

44 servings in one jar
Organic quality & Pasture-raised
Free from allergens

Order here

Coconut products
Coconut helps combat the growth of bacteria, yeast, and mushrooms in the gut.

Coconut oil
Coconut fat (a great alternative to butter for frying)

Fermented foods and probiotics
They supply beneficial bacterial strains for a balanced gut flora. Ideal for a leaky gut diet.

Kefir
Sauerkraut
Kimchi

Herbal teas: Soothing for the gut
Licorice root tea
Low glycemic fruits:
Low in sugar and supportive of beneficial gut bacteria.

Avocado
Apples
Grapefruit
Blueberries
Raspberries
Rhubarb

Vegetables (except tomatoes):
Rich in dietary fiber (prebiotics) that nourish beneficial gut bacteria. Steamed vegetables are preferred when possible.
Olives and olive oil:
Have anti-inflammatory properties that may help prevent symptoms from worsening.

Probiotics

Probiotics support a leaky gut by maintaining the healthy function of the intestinal mucosa (the lining of the gut wall) and shielding it from harmful factors like toxins, infections, and allergens.

L-Glutamine

We recommend incorporating natural L-glutamine into your diet, for example from bone broth or collagen powder derived from pasture-raised animals. L-glutamine is a conditionally essential amino acid that the body sometimes cannot produce in sufficient amounts on its own. It supports the regeneration of the intestinal mucosa, helping to close holes and cracks in the intestine.

Medications

Chemically produced medications promote inflammation and are therefore not suitable for healing Leaky Gut. Practitioners of alternative and integrative medicine have spent decades focusing on gut healing through proper nutrition and natural remedies.

Leaky Gut Diet Tips – What to Avoid

Alcohol
Coffee: If you can’t give up your coffee, it’s recommended to balance it by adding a spoonful of gut-friendly collagen powder for a soothing effect
Milk and dairy products
Refined sugar
Carbohydrate-rich foods
(e.g., cereals, seeds, grains, legumes, potatoes, pasta, pizza)
Eggs
Mushrooms
Nuts
Highly processed foods
Omega-6-rich seed oils
Tomatoes

Leaky Gut Experiences

“About six months ago, my doctor diagnosed me with Leaky Gut using a Zonulin test. I honestly didn’t know what it was at first, but he explained it to me very clearly, and of course, I did some research online.

We approached the treatment with a dietary change, since a poor diet is the main cause of leaky gut. For me, it was too many carbohydrates (and therefore sugar) and not enough dietary fiber (meaning vegetables). Additionally, my doctor recommended drinking a small cup of bone broth every day, as the collagen in the broth helps protect the intestinal wall and prevent further worsening of leaky gut.

After five months, we repeated the zonulin test, and my results genuinely improved — plus the beneficial gut bacteria in my intestine increased. I’ve noticed it too—I feel fitter and more energized with the new diet (and the small adjustment was actually very easy for me), and my digestive problems have improved significantly.” - Andrea, Munich

Healing Leaky Gut Experience

“I used to struggle a lot with digestive issues, often needing to use the bathroom multiple times a day and frequently experiencing sudden, uncontrollable bowel movements. Of course, that was quite uncomfortable for me overall, but I also wanted to do something about it because it was affecting my quality of life.

So, I turned to a naturopath who specializes in digestive health. After analyzing my stool and several other values, it became clear that I was suffering from Leaky Gut, likely triggered by too much stress and an unhealthy diet. We then removed more and more foods from my diet (artificial, highly processed foods; refined sugar; mushrooms), reduced others (grain products, dairy), and increased my intake of some (vegetables, fermented vegetables, healthy fats, and bone broth).

The first few weeks were quite an adjustment for me, but I soon noticed I was feeling better and my gut problems gradually improved. Today, I feel great, and follow-up tests have confirmed that my gut is no longer as permeable.” - Petra, Hamburg

“I recommend bone broth to my patients suffering from Leaky Gut.” - Dr. med. Birgit Gergelify (Specialist in Internal Medicine, Gastroenterology, Rheumatology, Nutritional Medicine)

Our recommended bone broth for Leaky Gut Syndrome

Beef Bone Broth

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Bone Broth Concentrate

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Disclaimer: This article does not provide medical advice. The provider is not a physician and makes no medical or health guarantees. The content should not be used as a basis for self-diagnosis or for starting, modifying, or stopping treatment of any illness.

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