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➩ Topic: Foods for Leaky Gut

One time my parent’s bathroom tub leaked through the ceiling of the living room, and everyone stood below it wondering “on a scale of 1 – 10, how bad is BAD?”

If you’ve heard that your gut is “leaky,” you may be wondering the same thing.

Good thing is, a leaky gut is far more common than you’d imagine, so do me a favor and breathe that sigh of relief.

Through simple remedies and the proper care, you can and will heal your leaky gut.

But first, it’s incredibly important to be able to recognize the foods you must avoid in the process – because if you continue to consume them, further damage will be made to the digestive system.

And you can think of this as another pipe leaking through the ceiling – you just don’t want it to happen.

Hang with me and I’ll show you how to:

⇨ Understand all about your gut health and the causes behind a leaky gut

⇨ Foods for leaky gut to avoid

⇨ Heal your leaky gut in 3 simple steps!

foods for leaky gut

What Is My Gut and Why Is It "Leaking?"

A “leaky gut” describes what is happening when your gut health is being jeopardized.

See, inside our gut – the part of the digestive tract containing the stomach, small intestine, and large intestine – all have a lining that covers more than 4,000 square feet.

(That’s the same square footage as my dream home, guys. It’s HUGE!)

But all this intestine lining can fit inside of us by being folded into layers.

Think of a healthy gut looking like a flat sheet from your bed.

And the leaky gut is your solid attempt at folding a fitted sheet.

(I think I fold myself more in the process trying to do it, but if you can do it – my respect goes out to you.)

So these intestinal layers form a tight barrier and regulate what gets absorbed into the bloodstream.

See, you want vitamins, minerals, and useful micronutrients from your food to be absorbed because it will later be used for energy.

But you don’t want much else to “leak” through.

That’s exactly what happens when you have a leaky gut, though.

When your gut health is poor (most people are experiencing this issues due to the modern western diet and how it’s taking a HUGE toll on our bodies), the lining has cracks and holes – allowing partially digested foods and toxins to seep through.

This leakage causes inflammation and enhances the unhealthy gut bacteria found throughout your digestive tract, preventing you from living your healthiest and happiest life.

Which you deserve to thrive, so no worries, I’ll tell you exactly how to fix this leaking gut.

What Is Gut Health & Why Is It Important?

Our gut the part of the digestive system that consists of the stomach, small intestine, and large intestineregulates SO many of body’s processes, including, but not limited to:

  • Healthy Digestion
  • Bloating and Inflammation
  • Weight management (and weight loss)
  • Skin Health
  • Nutrient Absorption
  • Heart Health and Cholesterol Levels
  • Brain Clarity and Mental Health
  • Hunger and Appetite
  • Immunity
  • Chronic Illness

You can see how this one simple thing is by far THE one thing you want on your side.

But when it’s not, you experience undesired side effects (i.e. a leaky gut symptoms).

foods for leaky gut

Your Gut Health Is Your Greatest Life Hack

Essentially, your stomach, small intestine, and large intestine are all assigned jobs.

Think of it as their 9 to 5, just crazier work hours because they must work overtime for whenever else we decide to eat.

  • The stomach works to digest the foods.
  • The small intestine absorbs the nutrients for energy (which does not happen when your gut is unhealthy, hence the low energy levels you may be experiencing).
  • And your large intestine absorbs water and vitamins/minerals, while also pushing everything along to have healthy bowel movements.

They can do these processes thanks to healthy gut microbes (good bacteria) that exist throughout the digestive tract.

But our bodies don’t just come with healthy bacteria ready to go, we must establish and maintain these so our bodies can thrive. (Let me tell you though, it feels amazing when you do!)


However, when we restore our gut health – you not only say goodbye to leaky gut symptoms, but we reap the benefits of each of the bulleted points above. (I put them down below as a reminder)

  • Healthy Digestion
  • Bloating and Inflammation
  • Weight management (and weight loss)
  • Skin Health
  • Nutrient Absorption
  • Heart Health and Cholesterol Levels
  • Brain Clarity and Mental Health
  • Hunger and Appetite
  • Immunity
  • Chronic Illness

Afterall, the gut is known as the body’s “second brain” because of how much control it has over our bodies, but too few people know this great secret.

Well now – you do.

I even lost 15 pounds without trying by establishing a healthy gut, my stomach remains flat throughout all hours of the day, my skin is glowing, and my energy and metabolism are through the roof.

All things that were incredible benefits when I took control over my gut health.

foods for leaky gut

Foods for Leaky Gut to Avoid:

Since our gut bacteria is influenced by the health of our foods (ie – healthy foods provide good bacteria while unhealthy foods provide bad bacteria) our diet during the healing process is crucial.

There are eight primary foods that fall into the “Do Not Consume” category during this time. Here they are…

1. Sugar

Sugar is the number one guilty culprit for weight gain and stress on our digestive systems, as well as our bodies.

It’s the ingredient that manufacturers seem to sneak into their processed products that makes us addicted to the taste and coming back for more.

And these sugars have a name – they’re called added sugar. Think of it as they’re “added” during processing.

Since these sugars are not natural, our bodies have an incredibly difficult time identifying them and digesting them – putting more stress on our digestive systems and causing us to experience unwanted side effects like bloating, inflammation, discomfort, abdominal cramping, upset stomachs, and IBS – like symptoms.

So, the best thing to do is to take a look on the back of any food labels and ensure that the sugar content is low, and there are little to no added sugars. This will help to screen your meals very easily.

What I truly encourage this time is doing away with anything that has a food label, and that brings me to the second food to avoid. ⇩

foods for leaky gut

2. Processed Foods

Our food industry is just that – an industry.

It’s an organization that is run by factories, as opposed to the once upon a day mom and pop farm.

And when our nation experienced a population boom, there were more mouths to feed and that was the most efficient way proposed in order to do so.

But in the meantime, over the years, the industries have added more and more “fake” ingredients, like chemical preservatives and additives that are foreign to our bodies, and thus, are difficult for our bodies to break down.

So, you want to replenish your body with simple ingredients during this time. Challenge yourself to make more food at home (even just easy meals with 4-5 ingredients) because that way you know everything that is in your food – which then is able to tell you everything that is going in your body.

You take back your control – you deserve it!

3. Dairy

It’s no coincidence the majority of the population experiences this intolerance – because our bodies are not designed to break down certain substances (dairy being one).

Dairy can be incredibly difficult for your body to digest and process, and in the meantime, undesired side effects are often experienced.

For instance, an excess of gas built up causes bloating and digestive distress.

So, what you can do is to replace your typical cow’s milk with nut milk alternatives – for instance, almond milk!

Just be sure to check the nutrition label of these milks because the flavorings can add a lot of added sugars. The healthiest option is anything that is unsweetened.

4. Corn

Corn falls into the category of “inflammatory foods” which are foods that are really hard to break down, and in turn, leave you bloated and inflamed.

And while corn itself is a starchy vegetable that lacks much nutrition, the corn-based products are the ones you will want to especially avoid (corn chips, corn cereal, etc.).

foods for leaky gut

5. Processed Grains & “Heavy” Carbohydrates

The movement for “keto” diets is huge as more and more people find out how hard carbohydrates are on our bodies.

But carbohydrates are not the enemy – just the processed ones are.

Brown rice, quinoa, and other natural grains provide us with short term energy and refuel our body with a great energy source.

Grains like wheat have too many processed strains that cause our body to reject them during processing. If you’ve ever heard of a gluten intolerance – this is exactly what it is.

It’s your body telling you “no more!!” of what has become foreign to it during processing.

6. Red Meat

Red meat is incredibly “dense” per say and hard for our body to break down.

So, while we are focusing on repairing our systems, we do not want to put anything to “hefty” in it that would result in digestive issues.

Instead, focus on eating lean meats like chicken, turkey, and fish.  

7. Legumes

Legumes like beans, lentils, peas, and soybeans are an incredible source of fiber. But remember, during this time we are working to repair our body.

This means that anything that is heavy in fiber can actually cause that unwanted gas to build up and result in unwarranted discomfort.

So, for the meantime, be sure to limit these in your diet, if not completely eliminating. Different bodies have varying levels of sensitivities, so just take a moment to think to yourself, “how do I feel?” after you eat something.

This will help you to identify your trigger foods, which leads me into my next category. ⇩

8. Inflammatory Trigger Foods

Food is designed for energy, so if your meals are not leaving you with a sense of restored energy, something is wrong.

Trigger foods, specifically, are foods that trigger our bodies and are harder for us to break down.

For instance, some people have no problem digesting eggs. They work as an incredible source of lean protein and help to properly fuel the body.

But other people have greater sensitivity to eggs (like me!) and it causes more digestive distress than proper fuel.

Identifying your trigger foods can be as simple as taking note of how you feel after you eat certain foods.

If something feels uncomfortable or “doesn’t sit right” then think about the ingredients in that food. When you feel that again, think if there was a common denominator between the ingredients.


3 Simple Solutions to Heal Leaky Gut

Now that we know how important our gut health is to us, we want to be able to restore it so we can kiss leaky gut symptoms goodbye forever and reap the incredible benefits of restored digestive health.

There are 3 simple steps when it comes to healing your leaky gut – seal the gut lining, maximize nutrient absorption, and rebalance your gut microbiome for sustainable results.

1. Seal the Gut Lining

Instead of putting a band-aid over it, we want to put a stich in it.

Meaning, we want to address the problem so that it heals properly, efficiently, and sustainably.

The most important step to doing this is to fill your diet with foods for leaky gut – aka anti-inflammatory foods.

These are foods made from real ingredients that are easy on your body to digest.

This doesn’t mean you have to be snacking on grass all day long, either.

You essentially want to focus on reducing your intake of processed, packaged goods while increasing your intake of simple, wholesome ingredients.

And while we’re talking about the food industry, THIS is what is causing so many people to experience digestive issues, such as leaky gut.

You are NOT to blame.

Our food has become industrialized because of the food INDUSTRY. Farm to table has now become farm to factory to table.

And during the interception, these industries add in chemicals, processing, and inflammatory ingredients that prove harmful to our gut health.

So the goal is to consume anti-inflammatory foods made from these wholesome, real ingredients.

Keep it simple and know what’s in your foods. If you can’t pronounce it on the food label, it probably should not be going in your body.

In the 21 Day Gut Health Challenge, you not only receive a breakdown of each and every one of these foods, but also include a recipe book that has over 100+ recipes.

If you’re interested in simplifying your life and getting all the answers in one place, be sure to check out the challenge HERE!

2. Maximize Nutrient Absorption

This step is a game changer.

As mentioned above, the small intestine works to absorb the nutrients from our food.

But if our gut is unhealthy, our bodies are unable to do this.

And since food = energy, this is a problem for us.

So, you could be eating healthy, but unable to reap the benefits of those nourishing foods.

A great life hack is incorporating the proper supplement for this.

Now, I don’t recommend supplements often because I believe simplicity is the key. Focusing on incorporating wholesome foods made from real ingredients allow our bodies to thrive.

However, our bodies do need a little help when it comes to this area, and it makes all the difference.

So what I recommend is incorporating superfood powders into your daily routine.

The key is in the powder, itself.

Superfoods are real ingredients that are proven to be incredibly beneficial for our bodies, but since these foods are ground into a powder, your body immediately absorbs them through into your bloodstream.

So your leaky small intestine doesn’t even have a chance to ruin all the benefits.

I personally recommend Your Super because it’s the most bang for your buck.

They have certain mixes that incorporate five or six superfoods into one, where I’ve found most other companies only offer one superfood.

And I’m just the type that has been burned on too many useless supplements to not maximize my results, but Your Super has been a game changer.

I’d recommend starting with Forever Beautiful or Super Green.

3. Rebalance Your Gut Microbiome

Since your gut health is controlled by the bacteria (good or bad) in your digestive tract, you want to fill your system with healthy, beneficial gut microbes.

And the bacteria that exists desires its own company, meaning:

  • Good gut bacteria crave other good gut bacteria
  • Bad gut bacteria crave other bad gut bacteria

It really is a case of good versus evil, here.

And we really need the good bacteria to win, so what we do is fill our diets and daily routines with ways to improve these healthy gut bacteria.

While the two steps above show you the foundation, here are other ways to improve your digestive health:

  1. Consume healthy, wholesome, real ingredients
  2. Stay hydrated
  3. Maximize nutrient absorption
  4. Choose the right probiotic for you
  5. Reduce stress levels
  6. Get enough rest
  7. Perform gentle exercises

I make all of this easy, peezy, lemon-detoxing squeezy in my 21 Day Gut Health Challenge, where I’ll walk you through exactly how to design a sustainable, craveable lifestyle that not only you, but your gut bacteria, will love.

If you’re interested, be sure to check out the challenge HERE!

immune system and gut health
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