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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: 


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