Leaky gut, or “increased intestinal permeability”, is a condition in which the walls of your intestines become loose. This allows harmful substances like bacteria, toxins, and undigested food to leak into the bloodstream. Though it is not officially recognised as a medical diagnosis, many researchers and practitioners believe it plays a role in several health issues.

Conditions like coeliac disease and type 1 diabetes are often linked with leaky gut. One major cause is an increase in a protein called zonulin, which can weaken the tight junctions in the intestinal lining. Gluten, commonly found in wheat, can also trigger this condition in some people—especially those with gluten sensitivity or coeliac disease. Taking nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen for long periods can damage the gut lining as well. Another factor is a low level of healthy gut bacteria, a condition known as gut dysbiosis. To help manage or reduce symptoms of leaky gut, many experts suggest avoiding processed foods, and eating more gut-friendly foods such as fibre-rich vegetables, fermented foods, and healthy fats. A balanced diet along with good lifestyle habits may help improve overall digestive health.

However, there are times that this advice is not enough or just not working, and further help is required. Gillian Killiner RD is an expert Gut Specialist Dietitian who will help you address your gut health.

Benefits of a Leaky Gut Diet

A leaky gut diet is designed to support and heal the gut by focusing on nutrient-rich foods that help repair the intestinal lining while avoiding foods that can cause irritation or worsen symptoms. The primary goal of this diet is to ease digestive discomfort, reduce inflammation inside the intestines, and restore the natural balance of the gut microbiome — the community of good bacteria that plays a crucial role in digestion and immune health.

Research shows that following a leaky gut diet can provide several important benefits:

 

1. 1. Eases Digestive Symptoms: Many people with leaky gut experience symptoms such as bloating, cramps, diarrhoea, or constipation. By removing inflammatory and processed foods, and focusing on whole, natural foods, this diet helps reduce these uncomfortable symptoms.

1. 1. Reduces Intestinal Inflammation: Inflammation in the gut lining is a key feature of leaky gut syndrome. Certain nutrients in the diet, like fibre and antioxidants, work to calm this inflammation and help the gut tissue heal.

1. 1. Repairs Damage to the Gut Lining: The gut lining acts as a barrier to stop harmful substances from entering the bloodstream. Nutrients such as vitamins A and D are essential for repairing this barrier, sealing any gaps, and strengthening the gut walls.

1. 1. Restores Balance in the Gut Microbiome: A healthy gut microbiome helps maintain the gut lining and supports digestion. Probiotics, found in fermented foods and supplements, help replenish good bacteria. Prebiotic fibres found in fruits and vegetables feed these beneficial bacteria, allowing them to flourish.

Beyond digestive health, the leaky gut diet may also ease symptoms linked to autoimmune diseases and chronic inflammation. This is because leaky gut can trigger the immune system to overreact, leading to problems like allergies, joint pain, and skin issues. Improving gut health programme provide information spend healthy life through diet may reduce these wider health problems.

Key nutritional components in the leaky gut diet include:

 

• • Probiotics: These “good” bacteria help rebalance the gut microbiome and improve digestive function. Fermented foods like yoghurt, kefir, and sauerkraut are natural sources.

• • Vitamins A and D: These vitamins help repair the gut lining and regulate immune responses, helping prevent excessive inflammation.

• • Dietary Fibre: Found in fruits, vegetables, legumes, and whole grains, fibre not only aids regular bowel movements but also produces short-chain fatty acids when fermented by gut bacteria. These fatty acids protect the intestinal barrier and reduce inflammation.

• • Amino Acids: We have 20 utilised in the body These building blocks of protein are vital for calming inflammation, sealing gaps in the gut wall, and supporting immune health. (Glutamine and Arginine have been studied extensively and are two that can assist the gut lining)

• • Polyphenols: These plant compounds have antioxidant properties that protect the gut from oxidative damage, which can worsen leaky gut.

How Long Should You Follow a Leaky Gut Diet?

The duration depends on individual needs and the severity of gut damage. Some people may only need to follow the diet temporarily, often for a few weeks to a few months, to allow their gut lining to heal and symptoms to improve. During this time, removing irritants like processed foods, sugar, and artificial additives is key.

For those with chronic conditions such as autoimmune diseases or long-term digestive issues, maintaining a leaky gut diet long-term can help prevent flare-ups and keep symptoms under control. A permanent lifestyle change may be necessary to maintain gut health and overall well-being.

It’s important to remember that healing the gut takes time and patience. Combining the diet with other healthy habits, such as managing stress, getting enough sleep, and regular exercise, can improve results. Consulting with a healthcare professional or dietitian is recommended to tailor the diet to your specific needs and ensure balanced nutrition.

Heal Your Gut with These Simple, Natural Foods

Leaky gut, also known as increased intestinal permeability, happens when the lining of the gut becomes damaged. This allows harmful substances like toxins and undigested food to pass into the bloodstream, causing inflammation and other health issues. To support the healing process, it’s important to focus on eating natural, gut-friendly foods and avoid those that cause further harm.

1. Natural, Whole Foods

Start by choosing foods in their natural form—those that are fresh and not heavily processed. These include:

 

• • Fresh fruits and vegetables: Packed with vitamins, antioxidants, and fibre that support digestion.

• • Lentils and legumes: A good source of plant protein and fibre.

• • Nuts and seeds: Such as almonds, flaxseeds, and sunflower seeds, which offer healthy fats and nutrients.

• • Naturally raised meat: Grass-fed or free-range meat contains fewer chemicals and is easier on the gut.

Avoid processed and packaged foods such as crisps, frozen pizza, cakes, sugary cereals, and artificial sweeteners. These often contain additives, preservatives, and unhealthy fats that can damage the gut lining and disrupt the balance of gut bacteria.

2. High-Fibre Foods

Fibre plays a key role in gut health. It feeds the beneficial bacteria (also called probiotics) that live in the intestines. When these bacteria digest fibre, they produce short-chain fatty acids (SCFAs) that help strengthen the gut barrier and reduce inflammation.

Examples of fibre-rich foods include:

 

• • Navy beans – rich in both soluble and insoluble fibre.

• • Avocados – contain fibre and healthy fats.

• • Chia seeds – a great plant-based source of fibre and omega-3.

• • Broccoli and peas – provide fibre and vitamins that support digestion.

• • Oranges and sweet potatoes – offer both fibre and antioxidants.

• • Oats – especially rolled or steel-cut oats, which contain beta-glucan, a type of fibre that supports gut health.

3. Prebiotic Foods

Prebiotics are specific types of fibre that help feed the good bacteria in your gut. They act as fuel, helping probiotics grow stronger and do their job better.

Common prebiotic-rich foods include:

 

• • Apples – especially with the skin, as they contain pectin.

• • Bananas – slightly green bananas are higher in prebiotic fibre.

• • Garlic and onions – contain inulin, a powerful prebiotic.

• • Berries – such as blueberries and strawberries, which are also rich in antioxidants.

• • Lentils, oats, and flaxseeds – all high in prebiotics and other nutrients.

4. Whole Grains (for those who tolerate them)

Whole grains like brown rice, quinoa, and oats contain fibre, B vitamins, and minerals that can support overall gut function. However, people with gut sensitivity or gluten issues should be cautious. Grains that are soaked, sprouted, or fermented are often easier to digest.

5. Fermented Foods

Fermented foods are natural sources of probiotics, which are live beneficial bacteria. These help restore a healthy balance of bacteria in the gut, which is especially helpful if the gut has been damaged by antibiotics, stress, or poor diet.

Examples include:

 

• • Yoghurt and kefir – choose sugar-free versions with live cultures.

• • Kimchi and sauerkraut – fermented vegetables rich in probiotics.

• • Miso – a fermented soybean paste often used in soups.

• • Sourdough bread – made using natural fermentation.

• • Some cheeses – like gouda, cheddar, and Swiss, which contain probiotics.

6. Gut-Friendly Vegetables and Fruits

Some vegetables and fruits are easier to digest and less likely to cause bloating or irritation. They also offer nutrients and antioxidants that fight inflammation.

Helpful vegetables include:

 

• • Aubergine (eggplant), broccoli, cabbage, carrots, and courgettes (zucchini) – rich in fibre and plant compounds.

Helpful fruits include:

 

• • Blueberries, grapes, papaya, strawberries, and oranges – support gut health and reduce oxidative stress.

7. Nuts, Seeds, and Healthy Dairy Options

Nuts and seeds offer healthy fats, fibre, and minerals. These include:

 

• • Almonds, peanuts, cashews, and pine nuts – all support gut bacteria and digestion.

For dairy, choose:

 

• • Low-lactose or plant-based options such as hard cheese, lactose-free milk, almond milk, or soy milk. These are easier to digest and less likely to irritate the gut.

 

Harmful Foods That Can Damage Gut Health and Trigger Bloating, Gas, and Inflammation

When managing leaky gut, it’s important to avoid certain foods that can damage your gut lining, disturb your gut bacteria, or trigger bloating and inflammation.

1. Artificial Sweeteners
Drinks and foods with artificial sweeteners, such as diet sodas or sugar-free snacks, can upset the balance of good bacteria in your gut. These sweeteners, including xylitol and sorbitol, are hard to digest and may worsen gut issues.

2. Processed Meats
Items like sausages, burgers, and meat used in fast food often contain preservatives and chemicals that kill healthy gut bacteria. This creates room for harmful bacteria to grow, increasing inflammation and damaging the gut lining.

3. Unhealthy Fats
Highly processed oils such as soybean oil, corn oil, and canola oil (unless cold-pressed) can cause gut inflammation. These oils are often found in fried and packaged foods and are known to harm the intestinal wall over time.

4. Painkillers (NSAIDs)
Over-the-counter medicines like ibuprofen and aspirin can make the gut lining more porous. Frequent use may worsen leaky gut symptoms by weakening the natural barrier of the intestines.

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Important Tips

 

• • Possible triggers: processed sugar, alcohol, caffeine, and artificial sweeteners.

• • Stay hydrated: drink suitable amounts of water and herbal teas.

• • Include fermented foods: such as miso, kimchi, sauerkraut, and kefir (if dairy-free).

• • Cook at home when possible to control ingredients.

• • Focus on variety: rotating foods supports a healthy gut microbiome.

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How Can You Tell If You’re Healing?

Healing from leaky gut syndrome is a gradual process that requires patience, consistency, and care. It’s important to remember that healing doesn’t always happen in a straight line. You might feel better some days and worse on others. Some people see noticeable improvements within a few weeks, while others may need several months of steady effort before they feel a real change.

As your gut begins to heal, you may notice several signs. These include improved digestion, with less diarrhoea, gas, and bloating. Your skin might look clearer and healthier. You could feel happier or less anxious. Your energy levels may rise, and you might have less pain in your joints or muscles. These signs suggest your gut is repairing itself and working better. If you spot these changes, keep following your treatment plan and check in regularly with your healthcare provider to track your progress.

If you think you might have leaky gut syndrome or symptoms linked to it, it’s important to see a healthcare professional. Your first step can be to visit your primary care Doctor. They can assess your symptoms, do initial tests, and refer you to specialists if needed. Experts who focus on gut health include gastroenterologists, who are doctors specialising in digestive problems, registered dietitian’s (RDs) who can help design the right eating plan, and functional medicine physicians who look for the root causes of your symptoms.

Finding the right support is key. For example, at 121 Dietitian, there is a structured 12-week gut health programme that has helped many people. This programme involves keeping a food diary to track everything you eat. You’ll get clear guidance, recipes, and shopping lists to make healthy eating simple.

During the programme, some foods that may cause gas, bloating, or diarrhoea are slowly cut out and then carefully reintroduced. This helps identify which foods your gut doesn’t handle well. Research and experience show that 95% of patients feel better within eight weeks of following this plan.

The goal isn’t just to avoid certain foods long term but to learn how to eat in a way that feels good for your body long-term.

For those with irritable bowel syndrome(IBS), the Low FODMAP diet is a well-known and effective way to manage symptoms. FODMAPs are specific types of sugars found in many everyday foods.

People with IBS often find these sugars hard to digest, which leads to symptoms like cramps, bloating, and diarrhoea.

Gillian Killiner, a specialist dietitian at 121 Dietitian Belfast, has 15 years of experience using the Low FODMAP diet. She is specially trained by King’s College London and has helped 95% of her patients find relief within eight weeks.

At 121 Dietitian, the approach is based on the latest scientific knowledge, ensuring advice is accurate and effective. Besides IBS, their programmes also support people with reflux, diverticular disease, inflammatory bowel disease (IBD), coeliac disease, small intestinal bacterial overgrowth (SIBO), gastritis, and other digestive problems. The team guides you step-by-step, so you don’t have to guess which foods might cause trouble. Instead, you get personalised support to help your gut heal and your body feel better.