Leaky Gut Food Guidelines & Recommendations

Intestinal Permeability Dietary Restrictions/Recommendations

(Leaky Gut Food Protocol, recommended to follow for 10-14 months)

Foods to Eat:

Most Organic Vegetables: anise, artichoke, asparagus, beets, bok choy, broccoli, cabbage, carrot, cauliflower, celery, chives, cucumber, garlic, kale, kohlrabi, leeks, lettuce, mustard greens, onions, parsley, radish, rhubarb, shallots, spinach, squash, sweet potatoes, water chestnuts, watercress, yams, zucchini.

Fermented Foods: kimchi, kombucha tea, pickled ginger, sauerkraut, unsweetened coconut yogurt

Meats: Grass fed, hormone free, antibiotic free beef, free range, hormone free, antibiotic free turkey and chicken, wild caught fish, hormone free lamb

*Fish high  in mercury (limit): swordfish, tuna, king mackerel

Low-Glycemic Organic Fruits: apples, apricots, avocados, berries, cherries, grapefruit, grapes, lemons, oranges, peaches, pears, plums

Coconut: coconut butter, coconut cream, coconut milk, coconut oil, unsweetened coconut flakes, unsweetened coconut yogurt (New Earth coconut yogurt – glass jar)

Noodles: brown shiitake yam noodles (sold in Asian markets)

Herbs and spices: basil, black pepper, cilantro, coriander, cumin, garlic, ginger, lemongrass, mint, oregano, parsley, rosemary, sage, sea salt, thyme

Other: apple cider vinegar, herbal teas, olive oil, olives

Foods to Avoid:

Sugars: Agave, candy, chocolate, corn syrup, fructose, high fructose corn syrup, honey, maple syrup, molasses, sucrose

High-Glycemic fruits: bananas, canned fruits, dried fruits, mango, pineapple, raisins, watermelon

Grains:  amaranth, barley, buckwheat, bulgur, corn, couscous, kamut, millet, oats, quinoa, rice rye, spelt, wheat, wheat germ

Nuts and Seeds: almonds/almond flour/almond milk, peanuts, sunflower seeds, sesame seeds

Gluten containing compounds: barbecue sauce, binders, bouillon, brewer’s yeast, cold cuts, condiments, emulsifiers, fillers, gum, hot dogs, hydrolyzed plant and vegetable protein, ketchup, soy sauce, lunch meat, malt and malt flavoring, malt vinegar, matzo, modified food starch, monosodium glutamate, nondairy creamer, processed salad dressings, seitan, some spice mixes, stabilizers, teriyaki sauce, textured vegetable protein

Dairy and Eggs: butter, cheese, cow milk, cream, frozen desserts, goat milk, margarine, mayonnaise, sheep milk, whey yogurt (except coconut)

Soy: edemame, miso, soy milk, soy protein, soy sauce, tempeh, tofu

Fungi:  edible fungi and mushrooms

Alcohol: avoid all alcohol

Beans and Legumes:  Black beans, lentils, peanuts, pinto beans, soybeans

Nightshade Foods: tomatoes, eggplant, paprika, peppers, potatoes, Tobasco sauce, tomatillos

Other: canned food, processed food

*select fish that are less prone to mercury contaminaton

If you are allergic to any foods on the recommended list, avoid those also.

Rachel Lazenby, CNC

Download the recipe here: