6 Foods to Avoid with a Leaky Gut

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6 Foods to Avoid with a Leaky Gut

6 Foods to Avoid with a Leaky Gut

Foods to avoid with a leaky gut are mainly those that cause intestinal inflammation and candida overgrowth.  If you are not familiar with a leaky gut treatment diet many of these may come as a shock to you.  Leaky gut syndrome and IBD are heavily linked.  Relieve your symptoms by giving your digestive system a break from these gut harming foods.  As a result, an active Crohn’s Disease or Ulcerative Colitis can become less active now that you are eating less foods that damage your intestines and get through to your bloodstream.

To completely cure a leaky gut, you must heal and seal the gut lining.  Want  to heal your leaky gut?  There are a few simple steps you must follow.  These steps are simple, but require your full effort.  I know I don’t enjoy feeling tired, high risk of liver disease, heart problems, skin issues, and any other terrible symptoms.

The foods that get through to your bloodstream are recognized as invaders.  When your body  attacks these invaders you feel the terrible response from your immune system.  Start the journey to cure leaky gut syndrome by first eliminating these 6 foods to never eat.  Next, personalize your diet and slowly reintroduce other foods you may have eliminated such as dairy, some grains, and night shade vegetables, or those on the fodmap list.

What causes leaky gut symptoms?

If you haven’t read our increased intestinal permeability resource page we’ll give you a sneak peak on a leaking gut here, since it is a lot of information to absorb.  Leaky gut disorder begins in the small intestine.  Eating processed foods, processed dairy and oils, and especially gmo foods will get you a leaky bowel.  These foods damage the integrity of the gut and make holes in the natural pores that allow vitamins and minerals to flow into the bloodstream.

They exit the intestine and are recognized as invaders by the immune system.  This causes systemic inflammation throughout your body.  Next, your body attacks itself making you suffer with leaky gut symptoms.  Of course these are not always digestive issues, so it is hard to trace them to the gut.  Chronic inflammation and leaky gut are a cycle that begins with skin issues like rashes, acne, eczema, psoriasis.

Best Leaky Gut Test

 There are not many doctors that perform accurate leaky gut tests, and these are usually expensive.  But, the best leaky gut test is the one you perform on yourself.  Do you feel achey, fatigued, and have trouble losing or gaining weight?  Even chronic headaches, allergies, and pretty much any unexplainable chronic issues are symptoms of a leaky gut.  This is because when the toxins, parasites, and undigested foods push their way through the pores in your stomach they are damaging the intestine on their way out.  Once out, the bloodstream doesn’t have a destination to drop them off at other than the liver.  The liver now becomes just as overworked as the digestive system and liver toxicity, fatty liver, and other issues arise.  This becomes long term and leads to auto immune disease.

Foods to Avoid:

Inflammatory Foods

 The foods on this list are a cause and effect of chronic inflammation.  Notice the pattern between inflammation, leaky gut, and disease?  Yes its a cycle that may difficult to break out of if you don’t take charge of your health.  Take the first step by eliminating these 6 foods to avoid. Omega 3 fatty acids communicate with the brain and tell it to calm the inflammation.  The foods on this list except for alcohol have an unbalanced Omega 3 to Omega 6 ratio.  This means, they are high in Omega 6 and low in Omega 3.  If you didn’t know, Omega 6 is the fatty acid that promotes inflammation.  Keeping a healthy Omega 3 and Omega 6 balance is essential.  If its too hard to keep track of the Omega 3 to 6 ratio, follow our guide for the foods to avoid and we’ll handle the ratios.
  1. Sugar

Sugar is dangerous to all aspects of your health.  It stresses your digestive system and it causes and worsens leaky gut syndrome.   Sugar impairs learning ability and memory.  It completely throws off your body’s nervous, digestive, and hormonal system.  Sugar and leaky gut are linked just like sugar and cancer, but it is so addictive most of us can’t give it up.  Beyond brain damage it is well known that high levels of fructose in your diet lead to insulin resistance.


In 2012, a study from the UCLA Journal of Physiology found that diets high in fructose can damage your memory and learning ability.  Sugar is one of the foods to avoid with any health condition you develop.  Regardless of how serious or minor you illness may be sugar is a gut and brain irritant that inhibits healing.

The worst thing about sugar?  Its hidden in almost everything.   When you’re feeling fatigued because of your leaky gut, IBD, or just need a break you turn to prepared foods to lighten your stress.  Muffins, salad dressing, ketchup, breads, cereals and breads are full of sugar.

The average person eating a western diet consumes an excess of processed foods.  The main ingredient in these is high fructose corn syrup.

2. Bread

 Understanding why breads and any grain  are not healthy can be really tricky.  Especially since we have always been taught that whole grains are a staple to a healthy lifestyle.  For instance breakfast with 2 slices of toast on the side, perhaps a breakfast muffin, or a sandwich have always been recommended.

It can be so easy to eat a slice of toast when you don’t have the energy to make a meal but think twice and swap it for another choice.  Bread not only destroys your gut health and lining, but also leaves the gut and causes more chaos.    The real danger starts when tiny bits of what was the bread you ate get through the gut lining.  This is why eating bread is bad for a leaking gut.  

Researchers from Harvard Medical School and the Harvard School of Public Health performed studies that directly show that people who eat a higher glycemic load of carbohydrates in their diets experienced higher CRP levels (C-reactive protein), which is an indicator of overall inflammation in your body.  Incidentally, higher CRP generally means higher risk for heart disease.

3. Pastas

Pastas are a combination of all the foods you should never eat with a leaky gut.  They are made with wheat and almost always contain sugar.  Not to mention the highly processed sauces made with vegetable oils.  For a successful leaky gut treatment you should probably plan on staying away from starchy pastas for a long time.  Essentially, the terrible thing about pastas is that they are a concentrated version of things that hurt your stomach.  The result, is a stomach bomb to an overworked and weak digestive system.

4. Alcohol

Decades of research show that moderate alcohol consumption increases leaky gut disorder.  The ethanol metabolites damage the intestine.   They loosen the tight junctions of the intestines helping toxins make their way to the liver causing liver damage.  A study of 909 liver disease patients in Spain found that intestinal permeability was common among the liver patients.  Thus, increasing the risk of fatal liver disease.



Alcohol consumption interferes with the production of zonulin, and therefore changes the mechanics of the intestinal cells’ integrity.   This leads to weakening of the tight junctions aka  intestinal permeability or leaky gut.  In other words, alcohol and leaky gut don’t mix.

Administration of moderate ethanol dosage can increase both small and colon permeability. Furthermore, the data indicate a pivotal role for MAPK and its crosstalk with MLCK in ethanol-induced intestinal barrier disruption.

5. Vegetable Oils

In some cases, vegetable oils can be worse for your digestive system than gluten and sugar!  You may already know those of us with IBD need to be especially careful to avoid gut irritants.  But in reality vegetable oils are bad for everyone.  Highly processed oils for example, corn, canola, and vegetable oils mostly come from genetically modified GMO crops.  Honestly, I wouldn’t even have an organic canola oil.  These oils are extremely difficult for your body to digest and process.  You should stay away from these oils even if you don’t have a leaky gut because they cause it!

Did you know that vegetable oils suppress your immune system?  If you have Crohn’s or Colitis you know that they already compromise your immune system and cause you to catch common colds in a heartbeat.  The only connection between vegetable oils and the immune system is that they extremely confuse and overwork it.


Dangerous of vegetable oils

There are zero health benefits to consuming vegetable oils.  Weight gain, acne, cancer, high cholesterol, and high blood pressure are a few of the issues processed oils carry with them.  Not to mention, these oils are already rancid once they hit the shelves.  Commit to your health, avoid vegetable oils and notice how easy it is to drop some of the other foods to avoid from your diet.  For example, pasta, bread, and fast foods are usually drenched in vegetable oils.

6. Fast Foods

“Fast foods” is a very general and loose term.  Yes, fast foods and anything processed are foods to avoid with a leaky gut and IBD.  Take a cheeseburger for example; it contains vegetable oils, bread, sugar in the ketchup and sauce, and you can accompany it with a beer at most bar-and-grills like AppleBees.  The combination of this all together immediately kicks your digestive system into overdrive, and it of course can’t handle the stress.  Habitual consumption of fast foods and leaky gut syndrome have been linked again and again.  Fast foods are the #1 foods to avoid with a leaky gut.


Fast foods should be the first to go from your diet.  Hot dogs, french fries, hamburgers, onion rings, and anything fast food is almost always a gut health offender.  Think for example, McDonalds, Raising Cane’s, Burger King, and Jack in the Box.  These are low quality fast food restaurant chains that fry everything on the menu.  What they’re frying is actually pretty bad too.  The meat used in the fast food industry is raised on grains and stuffed with antibiotics and fillers.  The antibiotics escape your gut and enter the rest of your body stressing your heart, thyroid, liver, and kidneys.

Alternatives to fast foods:

Opt for healthier versions of your favorite foods.  Try frying your own potatoes in healthier fats like avocado oil, or tallow.  Also, there are many restaurants where you can these staple foods using quality ingredients.  However, you should stay away from all gut irritants until your body feels like it is ready to reintroduce items one at a time.

Truth About Leaky Gut

 In conclusion, the truth about leaky gut is that even when if you not intolerant to gluten, grains and have sugar sensitivities  they will cause intestinal inflammation.  Also, this intestinal inflammation leads the way to creating holes in what were natural pores in your gut lining (increased intestinal permeability).  The gut lining is easy to damage and hard to repair.  As a result of eliminating these 6 toxic foods your treatment regimen gets easier.  Since you remove gut irritating foods such as wheat, sugar, and processed oils your body becomes easier to work with.  Gluten free meals don’t stress your digestive tract and an added benefit to some people is that they work as a weight loss meal plan.  IBD symptoms improve and you look and feel better?  There’s nothing to lose except that leaky gut.

Foods to avoid are not limited to these six.  However, these are the six most important foods to avoid when you begin to heal your gut.  Instead, eat gut healing foods such as bone broth, slow cooked meals, and fermented foods.

2017-05-24T03:32:09+00:00 By |Comments Off on 6 Foods to Avoid with a Leaky Gut

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