Top 5 Foods for Leaky Gut

gut health



Top 5 Foods for Leaky Gut

2 min read


Best Nutritional Recommendations for Intestinal Permeability

When I work with clients who are struggling with leaky gut or autoimmune issues, I recommend dietary changes such as removing difficult to digest foods (foods that are not fully digested and can easily pass through the gut) like gluten, dairy, and sugar, and soy. However, just removing these offending foods in many cases is not enough. 

The best way to decrease permeability of the gut lining is through food. However, sometimes taking supplements, such as taking a quality probiotic supplement is also imperative.

What are some of the gentler recommendations I make that for my clients?

  1. Apple cider vinegar (2 TBS in a little water about 15 min. before meals) is a great way to increase digestive production naturally.
  2. Eating fermented foods such as sauerkraut, kimchi, and drinking kombucha tea helps to increase probiotic and enzyme activity.
  3. Consuming beet regularly helps to thin the bile and help digest fats so you get those essential fatty acids digested.
  4. Eat coconut oil as it is a natural antifungal, antiviral, and antibacterial. It can help with overgrowths of unwanted bacteria.
  5. Drink mineral rich bone broth, which contains nutrients that help to strengthen the digestive tract.

Stress is also a huge contributor to leaky gut! I recommend walking, yoga, meditation, or gentle stretch each day.

Take time to nurture your mind and your body! Take time for yourself each day. Open the windows, get outside, and take in some fresh air and sunshine!


About the Author:
Kathryn is a functional nutritional therapist, author, editor, and mama of two boys. She enjoys spending her free time out in nature-hiking and fishing. You can find her at and her book “Forties on Fire” can be found on Amazon.