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Foods That May Help You Heal Leaky Gut

Leaky gut: it occurs as the intestine walls become too thin or perforated, which permits large metals, microorganisms, and food molecules to pass through them, as well as inside the bloodstream. Below are ten foods which assist in healing your leaky gut:

Bone Broth

It’s a broth that is made from boiling meat and bones in water. Bones are a very robust source of minerals, protein, and amino acids which are well-known to improve nutrition deficiencies. In addition, they contain collagen that may nourish your lining and decrease intestinal inflammation.

Coconut Oil

If you are concerned with the saturated fat in this type of oil going directly to your arteries or thighs, it’s possible to rest assured because it is a very different type of fat than the yucky stuff in dairy and meat.  The fat contained in coconut is lauric acid, which is antifungal and antimicrobial. It also soothes irritated intestines and is anti-inflammatory.

Fermented Foods

Foods such as kimchi, miso, sauerkraut, and tempeh are all full of probiotics that may keep the gut health balanced by supporting good bacteria growth.


Pineapple is not just a delicious piña colada garnish, it is a superfood which may have a huge impact upon gut health. It is full of compounds which assist in maintaining digestive system balance.

Healthy Fats

Healthy fats discovered in foods such as salmon, olive oil, coconut oil, egg yolk, and avocados may improve digestion, lower cholesterol, and decrease inflammation. Healthy fats contain nutrients which are great for your body, such as vitamins K, E, D, and A, as well as omega 3 fatty acids that aid in reducing inflammation.

Grass-Fed Meat

Free-range turkeys, cows, and chickens eat grass and plants, which are robust in nutrients which are great for digestion. Animals that are factory farmed are given wheat and corn, which are well-known to lead to inflammation.

Steamed Vegetables

Steaming veggies makes them simpler to digest and they’ll keep most of their nutrients, unlike the majority of other methods of cooking. For the best results, select non-starchy veggies.

Low-Glycemic Fruit Sources

These low-glycemic fruits may aid in healing leaky gut: berries, grapefruit, apples, and cherries.

Apple Cider Vinegar

It’s recommended to mix a tablespoon with 8 oz. of water. The health benefits of apple cider vinegar come from polyphenols, acetic acid, probiotics, enzymes, potassium, and magnesium. Apple cider vinegar helps reduce stress, aids digestion, lowers blood pressure, supports weight loss, and kills candida.


Mints originally were created to help digestion and ease cramps in the stomach, not to aid with fresh-smelling breath. It is an excellent herb when your leaky gut makes you gassy or causes you griping pains.

Peppermint contains menthol, a muscle relaxant. For your gut to eliminate waste, the muscles have to both relax and tighten; therefore, the menthol helps that process.

For more information on foods that may help you heal leaky gut contact the San Antonio integrative medicine clinic, Imagine Wellness today!

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