There are a number of foods that can irritate or exacerbate gut conditions. The good news is that a well-balanced diet can help restore a healthy balance of gut bacteria, which will decrease leaky gut symptoms.

A diet high in fiber, anti-inflammatory foods and antioxidants can also help. These include a variety of berries and other fruits, green tea, spices, nuts, seeds and beans.

Eating a low-GI diet that excludes FODMAPs, gluten and sugar may be helpful for those with leaky gut syndrome. These short chain carbohydrates are hard for the body to digest and cause gas, which leads to bloating and other digestive discomfort.

Adding fermented vegetables like sauerkraut, as well as cultured dairy products, such as Greek yogurt, buttermilk, drink that heals the gut to your diet can promote a healthy balance of gut bacteria. Fermented foods also have anti-inflammatory properties and can help prevent intestinal inflammation.

Consuming protein foods such as steamed chicken or turkey breast without the skin and wild-caught fish like salmon can improve gut health. Eggs are a versatile source of protein that can be eaten on their own or added to stews, 

soups and other meals for extra nutrients.

Eliminating grains and incorporating more gluten-free alternatives can help reduce inflammation in the gut, which is linked to leaky gut syndrome. This type of diet can also be beneficial for people with autoimmune diseases, because it eliminates triggers that can cause immune reactions.

Avoiding foods that contain toxins is another important step in improving your gut health. Foods that are contaminated with pesticides, herbicides or heavy metals, such as aluminum, lead, and mercury, can be harmful for the gut.

The best way to avoid ingesting these chemicals is to buy organic and non-GMO foods, as well as avoid processed and canned foods. It’s also a good idea to drink lots of water, as hydrated guts are more efficient at clearing out toxins and other waste.

Choosing natural and herbal remedies that work with your body’s natural systems is one of the most effective ways to restore your health. Herbal treatments can help reduce inflammation, protect the lining of the gut and promote nutrient absorption.

Some herbs, including ginseng and marshmallow root, have been shown to ease the inflammatory response in the body and improve digestion. Others, like shilajit, have analgesic, anti-inflammatory and stomach-protecting properties.

In addition, eating a healthy diet can improve your dietary intake of the vitamins and minerals your body needs. These include vitamin D, which can be compromised by leaky gut syndrome.

You’ll also need to make sure you get enough calcium and magnesium, as these minerals support the proper function of the digestive system. A multivitamin supplement can also be useful.

A diet that includes a mix of fruits, vegetables, lean meat and low-fat dairy can help improve the overall digestive system. It can also reduce a range of uncomfortable symptoms, such as abdominal pain, bloating and fatigue.

A high-fiber diet that excludes FODMAPs, eat plenty of fresh fruit and veggies and limit your intake of processed, fried and sugary foods can help restore a healthy balance of gut flora. This can significantly reduce the symptoms of leaky gut syndrome.