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    Leaky Gut Diet Infographic Printout

    Uploaded by

    Telma
    The document provides a leaky gut diet plan consisting of foods to eat often, occasionally, or never. It recommends eating omega-3 fatty acids and proteins like grass-fed meats, lightly cooked non-starchy vegetables, and probiotic foods to reduce inflammation and support healthy gut bacteria. Helpful supplements include probiotics, collagen, and glutamine. Foods to eat occasionally include starchy vegetables and natural sweeteners. Foods that damage the gut lining and should be avoided include dairy, grains, legumes, processed foods, and nightshade vegetables.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Leaky Gut Diet Infographic Printout

    Uploaded by

    Telma
    168 views2 pages
    The document provides a leaky gut diet plan consisting of foods to eat often, occasionally, or never. It recommends eating omega-3 fatty acids and proteins like grass-fed meats, lightly cooked non-starchy vegetables, and probiotic foods to reduce inflammation and support healthy gut bacteria. Helpful supplements include probiotics, collagen, and glutamine. Foods to eat occasionally include starchy vegetables and natural sweeteners. Foods that damage the gut lining and should be avoided include dairy, grains, legumes, processed foods, and nightshade vegetables.

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    Leaky-Gut-Diet-Infographic-Printout

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    The document provides a leaky gut diet plan consisting of foods to eat often, occasionally, or never. It recommends eating omega-3 fatty acids and proteins like grass-fed meats, lightly cooked non-starchy vegetables, and probiotic foods to reduce inflammation and support healthy gut bacteria. Helpful supplements include probiotics, collagen, and glutamine. Foods to eat occasionally include starchy vegetables and natural sweeteners. Foods that damage the gut lining and should be avoided include dairy, grains, legumes, processed foods, and nightshade vegetables.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    168 views2 pages

    Leaky Gut Diet Infographic Printout

    Uploaded by

    Telma
    The document provides a leaky gut diet plan consisting of foods to eat often, occasionally, or never. It recommends eating omega-3 fatty acids and proteins like grass-fed meats, lightly cooked non-starchy vegetables, and probiotic foods to reduce inflammation and support healthy gut bacteria. Helpful supplements include probiotics, collagen, and glutamine. Foods to eat occasionally include starchy vegetables and natural sweeteners. Foods that damage the gut lining and should be avoided include dairy, grains, legumes, processed foods, and nightshade vegetables.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    leaky gut Diet

    FOOD LI
    eat often
    OMEGA 3 EFAS / LIGHTLY STEAMED OR HELPFUL SUPPLEMENTS
    PROTEINS COOKED NON-STARCHY
    (to reduce inflammation) VEGETABLES • Probiotic capsules
    (easy on digestion and • Collagen peptides
    • Grass-fed or organic meats anti-inflammatory — fiber • Gelatin powder
    (beef, bison, elk, chicken, also feeds healthy gut • L-glutamine
    rabbit, goat, lamb) • Quercetin
    bacteria)
    • Bone broth • Marshmallow root capsules
    • Wild fish • Leafy greens (dandelion, • Licorice root capsules or
    • Pasture raised eggs and spinach, chard, watercress, chewable tables (DGL)
    egg yolks kale, escarole, endive) • Resistant starch (raw green
    • Fish oil • Broccoli banana flour, inulin,
    • Hemp (seeds and oil) • Cauliflower trehalose, non-gmo potato
    • Chia seeds (ground) • Artichoke starch)*
    • Flaxseed (ground seeds • Asparagus
    and oil) * May trigger digestive
    • Cabbage
    • Anchovies symptoms such as gas,
    • Cucumber
    • Mackerel cramping or bloating if eaten
    • Mushrooms
    • Walnuts in large amounts, or if you’re
    • Sprouts
    already prone to digestive
    • Celery
    OTHER HEALTHY symptoms
    • Radish
    ANTI-INFLAMMATORY • Brussels sprouts
    FATS PROBIOTIC FOODS
    • Zucchini (to increase healthy gut
    • Avocado SPICES AND HERBS bacteria)
    • Unrefined avocado oil (to reduce inflammation
    • Unrefined olive oil • Coconut milk yogurt
    and soothe the GI tract) • Coconut milk kefir
    • Olives
    • Unrefined coconut oil • Almond yogurt
    • Ginger
    • Coconut meat • Sauerkraut
    • Turmeric
    • Ghee (clarified butter) • Kimchi
    • Marshmallow root tea
    • Grass-fed butter • Beet kvass
    • Licorice root tea (DGL)
    • Peppermint
    • Dandelion root tea

    Page 1 of 2
    leaky gut Diet
    FOOD LIST
    eaT
    Occasionally
    STARCHY VEGETABLES NATURAL SWEETENERS
    (fiber helps remove toxins in the GI tract, (in very small amounts because any kind of
    but excess carbs can further damage the sugar feeds candida, which worsens leaky
    gut lining) gut)
    • Sweet potatoes • Raw honey
    • Yams • Coconut nectar
    • Beets • Green leaf stevia
    • Carrots • Monk fruit sweetener
    • Squash • Pure maple syrup
    • Parsnips • Applesauce
    • Pumpkin • Poached apples and pears (steamed fruit is
    • Turnips easier on digestion)

    eat never
    FOODS THAT DAMAGE THE GUT LINING
    • Legumes (including peanuts) • Refined vegetable oils (canola, peanut, soy,
    • Dairy products (milk, dairy yogurt, cheese, corn, safflower, sunflower)
    whey) • Deli meats and non-organic meats
    • Grains • Nightshade vegetables*
    • Gluten
    • Refined sugar * Nightshade vegetables such as eggplant, bell
    • Unfermented soy products peppers, potatoes, and tomatoes may promote
    • Alcohol inflammation, especially for those with
    • Artificial sweeteners (sucralose, aspartame) autoimmune conditions, which are commonly
    • Packaged, boxed, and processed foods seen with leaky gut.

    Page 2 of 2

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