Leaky Gut Diet Guide

A theorised condition where increased intestinal permeability may allow substances to pass into the bloodstream.

⚕️ Medical disclaimer: This guide provides general nutritional information and is not a substitute for personalised medical advice. Always consult your healthcare team before making significant dietary changes.

✓ What to Eat

✓ Bone broth or clear soups

Gentle and easy to digest when your gut feels unsettled

✓ Fermented foods

Supports a healthy and diverse gut microbiome

✓ Fibre-rich vegetables

Feeds beneficial gut bacteria

✗ What to Avoid

✗ Packaged ready meals and refined snack foods

Often low in fibre — a varied, mostly home-cooked diet is generally better for gut health

✗ Excess alcohol

Can irritate the gut and worsen digestive symptoms

✗ Refined sugar

May feed less beneficial gut bacteria species

Practical Tips

💡 Focus on whole, unprocessed foods

Generally supportive of gut health regardless of specific theory

💡 Discuss with a gastroenterologist

"Leaky gut" isn't a formally recognised diagnosis — seek proper evaluation for symptoms

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