With leaky gut syndrome, the intestinal barrier is disrupted, allowing undigested substances to enter the bloodstream. A gut-friendly, anti-inflammatory diet can support barrier function. Here you can see which foods are classified as suitable or unsuitable with leaky gut syndrome.
With Leaky Gut Syndrome, 136 foods are currently allowed and 132 foods are not recommended. Check all foods in the interactive tool above.
Gut-friendly foods include: fermented products (kefir, yogurt, sauerkraut, kimchi), gluten-free whole grains, cooked legumes, prebiotic foods (onions, garlic, chicory), omega-3-rich fish, vegetables, and mild fruits.
Avoid or greatly reduce: gluten (wheat, barley, rye), lactose and casein, alcohol, refined sugars, highly processed foods, refined seed oils, raw legumes (lectins), and nightshades like tomatoes and peppers (if sensitive).
Fermented foods like kefir, yogurt, sauerkraut, and kimchi provide probiotics that support the gut microbiome and can strengthen the intestinal barrier. Well-tolerated fermented products without added sugar are often recommended with leaky gut.
Increased intestinal permeability is scientifically established and occurs in conditions like celiac disease, Crohn's disease, and irritable bowel syndrome. The clinical concept of leaky gut syndrome as a standalone condition is still debated. However, a gut-friendly diet can help.
Bone broth (collagen, glutamine), fermented foods (sauerkraut, kefir, kimchi), omega-3-rich fish, vegetables, and zinc-rich foods support the intestinal mucosa. L-glutamine is an important energy source for gut cells.
Sugar, highly processed foods, alcohol, artificial sweeteners, and if intolerant, also gluten and dairy products can impair the gut barrier. An elimination diet with professional guidance helps with identification.