There are certain foods that really give your body the nutrients it needs to start to repair and regenerate any issue with leaky gut. And the number one food that can help leaky gut is bone broth, either beef or chick bones will work. Proline is an amino acid that helps tighten up and repair those tight junctions in your gut.
Number two healing food for starting to repair your gut is going to be probiotic-rich foods like kefir. And not just any kefir or yogurt. It should be fermented for 24 to 29 hours. And it also should come from either a cow that’s called an A2 cow, an ancient breed of cattle, or goats or sheep. And typically goat’s milk is one of the most popular and easy to get today. So going to your local farmer’s market, finding real goat’s milk yogurt or goat’s milk kefir. Those probiotics can absolutely help in healing your gut.
Number three, fermented vegetables like sauerkraut, kimchee, kvass, good organic acids. Those acids that are found in things like sauerkraut or fermented vegetables actually will help get your stomach and body in the proper pH for probiotics to grow. And we know probiotic and good bacterial balance is crucial for healing leaky gut. So again, getting some sauerkraut in every single day is a great thing.
Number four is doing certain starchy vegetables like squashes are great. So carrots are one of the best along with spaghetti squash, acorn squash, butternut squash, but specifically squashes and carrots are great. And they’re great because they really help form your stool. They help with healthy bowel movements. They’re also very high in vitamin A and certain nutrients that are great. But it’s one of your easiest forms of carbohydrates to digest, and for that reason starchy carbs are a good option along with certain fruits. And the best is blueberries. If you really want to reduce inflammation of your intestines and get more antioxidants and good carbohydrates, blueberries are fantastic. They contain the antioxidant resveratrol, which is also found in the skin of grapes. It also contains flavonoids and bioflavonoids and a number of other beneficial antioxidants. And so again the number one fruit I think for healing leaky gut, for most people, is going to be blueberries, and I’m talking about fresh blueberries, is one of the absolute best. And then as a natural sweetener, raw honey. If you’re going to use a sweetener, raw local honey, again raw and local, is the absolute best.
And last but not least, the number five food you need to be getting if you want to heal leaky gut for good are omega-3 fatty acids, especially from wild caught salmon. Consuming wild caught salmon several times a week is great for your body. There are long chain fatty acids. And then also you can get some omega-3 fatty acids from sprouted flax and chia or even flax oil. But if you’re going to get any sort of fat or oil in your diet, really the best is going to be a flax oil along with wild caught salmon, getting those omega-3s, are great for healing leaky gut. Modified from Dr. Axe Leaky Gut