7 Foods To Avoid When You Have Leaky Gut

Leaky gut syndrome is described as a condition where the intestinal lining is compromised. This lets toxins, bacteria, and undigested food particles enter your bloodstream. While not yet recognized as a medical condition, many believe it plays a role in digestive disorders, autoimmune issues, and inflammation.

Have you been experiencing bloating, fatigue, joint pain, or skin problems? It might be a good idea to give your gut some attention. It’s not easy to restore your gut to a healthy state, but diet certainly plays a significant role. Avoiding certain foods can help restore your gut’s natural barrier, reduce discomfort, and promote better health. 

The Impact of Diet on Gut Health

Eliminating harmful foods isn’t just about avoiding discomfort. A gut-friendly diet supports a healthy immune system, better digestion, and reduced inflammation. An emphasis on nutrient-dense, whole foods help strengthen the gut barrier.

Foods That Worsen Leaky Gut

Glutenous Grains

Gluten is a type of protein found in wheat, barley, and rye. Research suggests it can put your gut at risk for intestinal permeability, especially if you have celiac disease or non-celiac gluten sensitivity. 

This protein can trigger an immune response, which leads to inflammation and damage to the gut lining. This effect is particularly pronounced in those with autoimmune conditions, like type 1 diabetes and Hashimoto’s thyroiditis. Even people without a diagnosed intolerance may experience bloating, fatigue, and digestive discomfort after gluten-containing grain intake.

Instead, try: Gluten-free grains like quinoa, buckwheat, and amaranth. Brown rice and steel-cut oats can also help reduce leaky gut risks, but should be introduced gradually to avoid fiber overload.

Dairy Products

Dairy contains lactose and casein. This is normally not an issue, but in some people they can cause irritation of the gut lining and exacerbate inflammation. This tendency has much to do with genetics: Two-thirds of adults have low levels of lactase, the enzyme required to digest lactose properly. This often leads to bloating, gas, and diarrhea. 

Your regular dairy products may also have antibiotics and hormones that further disrupt the gut microbiome. Full-fat dairy, in particular, has been linked to worsening symptoms in those with leaky gut.

Instead, try: Coconut milk, almond milk, or yogurt with live probiotic cultures. Goat’s milk and A2 milk may be more digestible options for some individuals.

Processed and Highly Refined Foods

Ultra-processed foods contain artificial additives, preservatives, and emulsifiers like polysorbate 80 and carrageenan. These additives can potentially disrupt the gut barrier. Not just the additives, these foods also lack fiber and other essential nutrients, which puts you at risk for gut bacteria imbalances.

Research suggests diets high in processed foods contribute to chronic inflammation and oxidative stress, both of which worsen leaky gut symptoms.

Instead, try: Whole, minimally processed foods rich in fiber and nutrients. Homemade meals with fresh ingredients can help protect gut integrity.

Added Sugars

Too much of anything can harm the body, and sugar is among the most potentially harmful substances. Sugar promotes the growth of harmful bacteria and yeast in the gut, which can lead to dysbiosis. This can increase inflammation and further damage the gut lining. 

High sugar intake has also been linked to insulin resistance and metabolic dysfunction, which can worsen digestive health over time.

Instead, try: Natural sweeteners like raw honey or monk fruit in moderation. Berries and other whole fruits can satisfy cravings while providing fiber and antioxidants.

Artificial Sweeteners

Common artificial sweeteners such as aspartame and sucralose have been cited to alter gut microbiota, lowering your gut’s beneficial bacteria. These additives can trigger bloating and discomfort, which makes them problematic if you suspect leaky gut.

Instead, try: Stevia or xylitol for a gut-friendly alternative. Look for natural, non-GMO sources of these sweeteners.

Alcohol

Alcohol is known to weaken the gut lining and increase permeability. This makes it easier for toxins and bacteria to enter the bloodstream. It also depletes good gut bacteria and promotes inflammation. Excessive alcohol intake can lead to acid reflux, bloating, and increased intestinal permeability.

Instead, try: Kombucha or herbal teas for a satisfying beverage choice. If you have to drink alcohol, go for organic, sulfite-free wine or gluten-free options in moderation.

Unhealthy Fats

Vegetable oils made from canola, soybean, and sunflower are high in omega-6 fatty acids. This type of omega fatty acid is inferior toomega 3 and can contribute to systemic inflammation. Hydrogenated and trans fats (found in margarine), processed snacks, and fast food can damage the gut lining and increase the risk of metabolic diseases.

Instead, try: Avocado oil, extra virgin olive oil, and grass-fed butter. Wild-caught fish and flaxseeds can provide beneficial omega-3 fatty acids to counteract inflammation.

Alternative Foods for Gut Healing

Gut-Friendly Grains & Pseudo-Grains

Quinoa, amaranth, millet, and sorghum provide fiber without gut lining irritation. These grains are packed with essential nutrients that support digestion and gut health. Sourdough bread, made from whole grains through natural fermentation, can be a better choice than your typical bread.

Whole Foods

Focus on organic vegetables, grass-fed meats, wild-caught fish, and fermented foods like sauerkraut and kimchi to support gut flora. These are all high in vitamins, minerals, and beneficial bacteria. 

Low-Sugar Options

Berries, green apples, and citrus fruits provide antioxidants while keeping sugar intake in check. These fruits are high in fiber and phytonutrients that promote gut health without the blood sugar spikes. Whole, naturally sweet foods instead of processed sugar helps maintain a balanced gut microbiome and reduces inflammation in the digestive system.

Tips for Successfully Avoiding Problematic Foods

• Read ingredient labels. Hidden sugars, emulsifiers, and gluten are common in processed foods.
• Meal prep. Cooking at home allows you to control the ingredients in your meals.
• Listen to your body. Keep a food journal to track symptoms and pinpoint triggers.
• Take probiotics. Fermented foods or a high-quality probiotic supplement like Balance One Probiotic can help restore gut balance.
• Stay hydrated. Proper hydration supports digestion and overall gut function

Conclusion: Embracing Dietary Changes for Gut Health

Healing a leaky gut starts with what’s on your plate. Removing inflammatory foods and replacing them with gut-friendly alternatives can lead to significant improvements in digestion, immunity, and overall well-being. Small, consistent dietary changes can make a big impact; your gut will thank you for it.