EATING WELL – Leaky gut is a condition where the lining of the digestive tract becomes damaged. This allows undigested food particles, harmful bacteria and toxins to leak into the bloodstream.
This can trigger inflammation and cause health issues, such as digestive problems, resistant weight loss, autoimmune disorders, joint pains, depression and chronic fatigue.
However, research shows that it may be connected to a poor diet and could lead to obesity and several diseases.
Generally, foods contain specific nutrients that may help improve your gut barrier. Here are five good foods for leaky gut.
1. Bone Broth
Bone broth is made by slow-cooking chicken, beef or other animal bones to make a rich broth full of collagen, vitamins and minerals. “Bone broth is easy on the stomach and can be enjoyed as a drink or in cooking,” Bianca Tamburello, RDN says. “Amino acids found in bone broth protect the gut lining, balance the body’s immune response, and have anti-inflammatory effects. Collagen in bone broth also supports a healthy intestinal lining.”
2. Salmon
This fatty fish is a nutrition powerhouse for many reasons, but it’s particularly helpful for leaky gut. Gupta points out that vitamin D deficiency can increase the risk of leaky gut. She says, “Sufficient vitamin D is essential for preserving gut integrity.”
3. Fermented Foods
Fermentation is all about good bacteria. Helpful bacteria break down sugars in certain foods to ferment them. “Fermented foods, like kombucha and kraut, are packed with probiotics, healthy gut bacteria that are crucial to restore and maintain a healthy gut,” Tamburello says.
4. Mushrooms, Spinach and Carrots
When it comes to leaky gut, Tamburello says, “Mushrooms, spinach and carrots offer up vitamin D and vitamin A, which may help heal damaged intestinal walls and strengthen the immune system.”
5. Blueberries, Sweet Cherries and Walnuts
Like vegetables, fruits and nuts are also packed with nutrients. They offer vitamins, minerals, polyphenols (plant compounds) and fiber …
