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Foods for Leaky Gut Syndrome

author image Carrie Cross
Carrie Cross has been writing for profit and pleasure for more than 35 years. Her background includes business, real estate, entrepreneurship, management, health and nutrition. A registered nurse, she has published various pieces, including web content, numerous newspaper and magazine articles and columns and six books.
Foods for Leaky Gut Syndrome
woman eating yogurt Photo Credit: nensuria/iStock/Getty Images

In a healthy intestine, small digested food molecules are absorbed by your body for energy. In leaky gut syndrome, the walls of the intestines become inflamed and allow larger molecules to pass into your system. This elicits an immune response, causing antibodies to be released. According to, this causes the liver to become overburdened, resulting in pain, allergic reactions and more inflammation throughout the body. Eating the proper foods may decrease this reaction.

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bowl of strawberry sherbet
bowl of strawberry sherbet Photo Credit: A_Lein/iStock/Getty Images

In leaky gut syndrome, the permeability of the intestinal wall is compromised. The Foundation for Integrated Medicine states that food intolerances or allergies may trigger symptoms of this syndrome. Removing foods that may trigger these events is a first step in treatment. Lactose intolerance may be a trigger for leaky gut syndrome. All dairy products need to be replaced with lactose-free or low-lactose foods such as lactose-free milk, soy milk products, rice milks, sherbet, yogurt with live culture, aged cheeses, cottage and ricotta cheese.


bowl of steamed rice
bowl of steamed rice Photo Credit: Nhuan Nguyen/iStock/Getty Images

Sugar and yeast products, such as colas, cakes and breads, act as food for the yeast in your gut, explain To promote healthy bacterial flora, eliminate these foods to allow the intestines to heal. Choose sugar-free and unsweetened products. Whole grains, including barley, millet, rice, couscous and buckwheat, are acceptable, as is pasta made from whole grain, corn, rice, oatmeal or spelt.


organic quinoa dish
organic quinoa dish Photo Credit: bhofack2/iStock/Getty Images

Intolerance to gluten, the protein found in wheat, barley and rye, is a common allergy that may increase inflammation and mucosal damage to the intestinal lining and hamper digestion in a leaky gut. Gluten is found in pastas, breads and cereals, and in foods you wouldn't suspect, like soya sauce, beer and frozen yogurt. Acceptable flour products listed by NYU Langone Medical Center are buckwheat, amaranth, bean flours, corn, rice, flax, hominy, kasha, mesquite, millet, tapioca, nut meals, potato and quinoa. The center recommends eating fresh, frozen or canned vegetables and fruit without sauce; homemade soups rather than canned or packaged; and meat drippings instead of gravies.

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