30-Day Leaky Gut Diet Meal Plan for Beginners: What to Eat and Avoid

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30-Day Leaky Gut Meal Plan | If you have symptoms of leaky gut and you're looking for recipes you can use to create a meal plan that will help you heal, this post is for you! We're answering important questions, such as 'what is leaky gut', 'what are the causes', and 'what foods should I avoid', and we've curated 30 days of breakfast, lunch, dinner, snack, and dessert recipes to help you fix your gut and feel your best!

Leaky gut, also known as intestinal permeability, is affecting more and more people by the year. A digestive condition that allows bacteria and toxins to leak into the bloodstream, leaky gut can lead to a poor immune system, brain fog, excessive fatigue, nutritional deficiencies, and more. If you notice any of these symptoms, it’s important to diagnose and heal your leaky gut. The proper diet can help you do so, and eating the right foods is key to maintaining a healthy gut. Check out our leaky gut meal plan to help you feel better and help you heal your gut!

What is Leaky Gut?

Leaky gut is a digestive condition where bacteria and toxins leak through the intestinal wall. The digestive tract is where your body breaks down food and absorbs nutrients and it plays a key role in protecting your body from harmful substances. If something bad happens to your digestive system and intestines, it can result in chronic and autoimmune diseases, such as type 1 diabetes and celiac disease.

The walls of the intestines typically act as barriers, controlling what goes into the bloodstream to be transported to your organs. Tight junctions are small gaps in the intestinal wall that allow water and nutrients to pass through while blocking the passage of harmful substances. When the tight junctions become loose, bacteria and toxins can more easily pass from the gut into the bloodstream, referred to as leaky gut.

What Causes Leaky Gut?

It’s unknown what exactly causes leaky gut, as medical professionals are still trying to figure it out. However, there are numerous known factors that can lead to leaky gut. Gluten is often revealed as a main cause of leaky gut, as well as other inflammatory foods. An unhealthy diet high in sugar, particularly fructose, can harm the barrier function of the intestinal wall. Excessive alcohol intake can also increase intestinal permeability, as can chronic inflammation and chronic stress.

If you’re deficient in vitamin A, D and zinc, you may be more likely to get leaky gut, and poor gut health can also cause leaky gut syndrome. Poor gut health occurs when the balance between good gut bacteria and bad gut bacteria is disrupted, affecting the barrier function of the intestinal wall.

14 Foods to Avoid on a Leaky Gut Meal Plan

1. Gluten/wheat based products including pasta, noodles, breads, pastries, cereal, granola and beer
2. Gluten grains such as barley, rye, bulgur and oats
3. Refined and processed sugar
4. Baked goods like cakes, cookies, muffins, pies and pastries
5. Snack foods like popcorn, pretzels, candy bars and chips
6. Refined carbohydrates
7. Vegetable oils
8. Processed meats like deli meat, bacon and hot dogs
9. Artificial sweeteners
10. Dairy products including milk, cheese, and ice cream
11. Soy products
12. Corn products
13. Sauce such as salad dressings, soy sauce, teriyaki sauce and hoisin sauce
14. Alcohol, carbonated beverages and sugary drinks

30 Leaky Gut Breakfast Recipes

1. Cultured Breakfast Macro Bowls | The Full Helping
2. Ultimate Gut Health Smoothie | Hello Glow
3. High Protein Matcha and Blueberry Oatmeal | The Nourished Mind
4. Kefir Fermented Honey Thyme Sourdough Corn Bread | Yang’s Nourishing Kitchen
5. Super Green Middle Eastern Breakfast Bowl | The Healthy Hunter
6. Berry Kefir Smoothie | Eating Well
7. Probiotic Breakfast Bowls | Kitchn
8. Cinnamon Coconut Crisp Cereal | The Candida Diet
9. Goat Yogurt and Blueberry Smoothie | Dr.Oz
10. Coconut Yogurt Parfait with Berries | Hello Glow
11. Coconut Bircher Muesli | Sarah Bell Nutrition
12. Rainbow Chia Pudding Bowls | Kitchn
13. Kimchi Tofu Scramble | Simply Quinoa
14. Vegan Coconut Yogurt | Simple Vegan Blog
15. Bircher Muesli with Apple and Banana | BBC Good Food
16. Raspberry Ginger Power Smoothie | Kitchn
17. Coconut Chia Pudding | Hello Glow
18. White Bean and Avocado Toast | Eating Well
19. Avocado Omelet | The Candida Diet
20. Mango Matcha Smoothie | Simply Quinoa
21. Lemon Blueberry Muffins | The Fodmap Formula
22. Mediterranean Tofu Scramble | Bit of the Good Stuff
23. Ginger Mango Green Smoothie | My Darling Vegan
24. Blueberry Pecan Overnight Oatmeal | Eating Well
25. Sweet Morning Potato with Yogurt, Maple Syrup and Nuts | Kitchn
26. Apple and Walnut Yogurt Parfait | The Candida Diet
27. Soft Herb Scrambled Eggs with Asparagus | BBD Good Food
28. Tomato and Leek Frittata | Bon Calme
29. Strawberry Smoothie | A Little Bit Yummy
30. Paleo Warm Breakfast Salad | Cotter Crunch

30 Leaky Gut Lunch Recipes

1. Green Salad with Edamame and Beets | Eating Well
2. Quinoa Bowl with Kimchi, Miso Mushrooms and Crispy Broccoli | Kitchn
3. Thai Carrot Soup | Comfy Belly
4. Vegetable Cauliflower Rice Quinoa Sushi | Simply Quinoa
5. Healing Lemongrass Chickpea Thai Green Curry | Ambitious Kitchen
6. Miso Brown Rice and Chicken Salad | BBC Good Food
7. Buddha Bowl with Kale, Avocado, Orange and Wild Rice | Pure Wow
8. Mediterranean Chicken Wrap | Nutritious Eats
9. Turkey Taco Lunch Bowls | Sweet Peas and Saffron
10. Glowing Spiced Lentil Soup | Oh She Glows
11. Roasted Veggie and Hummus Pita Pockets | Eating Well
12. Arugula and Fig Salad | Simply Quinoa
13. Avocado Chickpea Salad Sandwich | Ambitious Kitchen
14. Curried Chickpea Lettuce Wraps | Beauty Bites
15. Bombay Buddha Bowl | My Fresh Perspective
16. Gut Healthy Creamy Parsnip Soup | Michelle Breau
17. Spicy Quinoa Taco Bowl | One Ingredient Chef
18. Vegan Sauerkraut Salad | Garlic Matters
19. Pad Thai Zucchini Noodle Quinoa Salad | Simply Quinoa
20. Greek Kale Salad with Quinoa and Chicken | Eating Well
21. Vegetable Tempeh Stir Fry | Minimalist Baker
22. Instant Pot Vegan Bone Broth | Simply Quinoa
23. Exotic Avocado Salad | BBC Good Food
24. Blueberry Salmon Power Salad | My Fresh Perspective
25. Quinoa and Vegetable Stuffed Portobello Mushrooms | Minimalist Baker
26. Green Goddess Fig Nourish Bowls | Cotter Crunch
27. Kimchi Bowl with Spicy Broccoli and Sesame-Scallion Wild Rice | Food 52
28. Tempeh Hash with Brussels Sprouts | Oh My Veggies
29. Vegan Jota | Yumsome
30. Chilli Garlic Cauliflower Risotto Bowls | Cotter Crunch

30 Leaky Gut Dinner Recipes

1. Paleo Chilli | What Molly Made
2. Kale and Bulgur Tabbouleh with Yogurt Dressing | BBC Good Food
3. Mediterranean Chicken with Orzo Salad | Eating Well
4. Slow Cooker Lentil Soup | I Food Real
5. Honey Ginger Shrimp Bowls | Rally Pure
6. White Turkey Chilli with Avocado | Pure Wow
7. Broiled Salmon with Spinach | Nutritious Life
8. Orecchiette Pasta with Kale Pesto | The Awesome Green
9. Sweet Potato Curry Stew | Wholesomelicious
10. Sheet Pan Shrimp Fajitas | No. 2 Pencil
11. Toasted Quinoa with Chicken and Veggies | The Cozy Apron
12. Honey Garlic Salmon | Eating Well
13. Curried Chicken Salad with Spiced Chickpeas and Raita | Epicurious
14. Fish Taco Bowls | 40 Aprons
15. Roasted Squash and Farro Salad | Pure Wow
16. Noodle Bowl with Crispy Tofu | Pook’s Pantry
17. Lemony Quinoa with Turmeric | The Harvest Kitchen
18. Probiotic Stir Fry | Clean Food Dirty Girl
19. Salmon and Cauliflower Rice Bowl | Australia’s Best Recipes
20. Spaghetti Squash and Chicken with Avocado Pesto | Eating Well
21. Detox Turmeric Lentil Soup | Simply Quinoa
22. Soba Noodle Bowl with Garlic Shrimp and Miso Dressing | Food Network
23. Happy Gut Bowl | The Candida Diet
24. Leek, Bok Choy and Miso Soup | Annaliisa’s Organic Kitchen
25. Tex-Mex Black Bean and Quinoa Bowl | Eating Well
26. Feta and Pomegranate Buckwheat Salad | Love Your Gut
27. Gut Health Butternut Squash Soup | Nourish with Kristine
28. Broccoli, Kimchi and Zucchini Bowls | Food Network
29. Lemony Linguine with Spring Vegetables | Eating Well
30. Cauliflower Steaks with Lemon Herb Sauce | Pure Wow

30 Leaky Gut Snack and Dessert Recipes

1. Mediterranean Zucchini Dip | The Candida Diet
2. Avocado Yogurt Dip | Eating Well
3. Chocolate Coconut Oil Snack Bars | Savory Lotus
4. Golden Milk Energy Balls | Simply Quinoa
5. Quick Kimchi | BBC Good Food
6. Kale Chips with Paprika | Paleo Hacks
7. Apricot Turmeric Lemon Energy Bars | Vegan Chickpea
8. Hot Pepper Hummus | Primal Palette
9. Raw Shoe String Zucchini Fries | Rawmazing
10. Napa Cabbage Kimchi | Jeanette’s Healthy Living
11. Pineapple Nice Cream | Eating Well
12. Simple Cashew Yogurt | Simple Vegan Blog
13. Aubergine Dip | Love Your Gut
14. Simple Kombucha | Paleo Hacks
15. Lemon Lime Bars | The Candida Diet
16. Mint Chip Banana Ice Cream | Simply Quinoa
17. Kimchi Hummus | The Indigo Kitchen
18. Asparagus and Smoked Salmon Bundles | The Food Network
19. Simple Sauerkraut | Fat Burning Man
20. Chocolate Berry Bars | Bakerita
21. Gut Healing Gummy Snacks | Primal Palate
22. Chickpea Tahini Blondies | The Gut Health Doctor
23. Paleo Peach Cobbler | So Fresh n’ So Green
24. Gut Healing Chocolate Milkshake | Holistic Wellness
25. Gut healing Protein Pudding | Dr.Jockers
26. Kefir Blueberry Cheesecake | All That Jas
27. Harissa Red Pepper Dip | The Gut Health Doctor
28. Probiotic Pomegranate Mousse | Traditional Cooking School
29. Lemon Cheesecake Fat Bombs | Health, Home and Happiness
30. Veggie and Lentil Frittata Bites | The Gut Health Doctor

These leaky gut recipes will help you get your gut health back on track! Watch as your symptoms disappear by following this meal plan!

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30-Day Leaky Gut Meal Plan | If you have symptoms of leaky gut and you're looking for recipes you can use to create a meal plan that will help you heal, this post is for you! We're answering important questions, such as 'what is leaky gut', 'what are the causes', and 'what foods should I avoid', and we've curated 30 days of breakfast, lunch, dinner, snack, and dessert recipes to help you fix your gut and feel your best!

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Kate
Kate
Kate is a freelance writer with a background in fashion, beauty and wellness. When she’s not trying out new recipes, taking a hot yoga class, or curled up with a good book, you can find her blogging about lifestyle tips and entrepreneurialism at Layered Indulgence.