Best Foods for Healing Leaky Gut and Restoring Immunity

Best Foods for Healing Leaky Gut and Restoring Immunity

Leaky gut syndrome—also known as increased intestinal permeability—is a hidden root cause behind many chronic symptoms, including fatigue, brain fog, autoimmune conditions, and recurring infections. When the gut lining is compromised, toxins, undigested food particles, and bacteria leak into the bloodstream, triggering widespread inflammation and immune dysfunction.

The good news? With the right foods, you can repair the gut barrier and restore immune resilience. Here’s what to include in your diet today.

1. Bone Broth and Collagen-Rich Foods

Bone broth contains gelatin, collagen, and amino acids like glutamine, which help seal the gut lining and reduce inflammation. Collagen-rich foods support the structural integrity of your intestinal wall.

연구: Glutamine has been shown to improve intestinal barrier function and support recovery from gut injury (Rao & Samak, 2012).

2. Fermented Foods

Sauerkraut, kimchi, coconut yogurt, and water kefir provide beneficial probiotics that restore microbial diversity and reduce harmful bacteria.

Why it matters: A healthy microbiome regulates the immune system and improves mucosal immunity—your body’s first line of defense.

3. Prebiotic-Rich Vegetables

Garlic, onions, leeks, asparagus, and Jerusalem artichokes contain inulin and other prebiotics that feed healthy gut bacteria and improve short-chain fatty acid production.

Short-chain fatty acids (SCFAs) like butyrate support gut lining repair and immune tolerance.

4. Omega-3 Fats

Wild-caught salmon, sardines, flaxseeds, and chia seeds are rich in anti-inflammatory omega-3 fatty acids, which reduce cytokine activity and inflammation throughout the gut lining.

5. Zinc- and Vitamin A-Rich Foods

Zinc helps tighten the gut junctions, while vitamin A supports mucosal immunity. Good sources include pumpkin seeds, wild salmon, carrots, and leafy greens.

Evidence: Zinc deficiency is linked to impaired gut barrier and immune dysfunction (Sauer et al., 2017).

6. Gut-Healing Herbs

Ginger, turmeric, slippery elm, and marshmallow root soothe inflammation, reduce gut irritation, and promote healing.

7. Anti-Inflammatory Fruits and Vegetables

Blueberries, leafy greens, cruciferous vegetables, and citrus are packed with antioxidants and polyphenols that repair oxidative damage and lower gut inflammation.

Foods to Avoid While Healing

To fully restore gut health and immune balance, avoid foods that worsen permeability:

• Processed sugar and refined carbs
• Industrial seed oils (soybean, corn, canola)
• Gluten and conventional dairy
• Alcohol and artificial sweeteners

The ASTR Diet for Gut Repair

The ASTR Diet, developed by Dr. Joseph Jacobs, includes all the foods listed above—plus strategic fasting and detoxification support to repair gut damage, restore microbiome balance, and strengthen immune function.

Learn the full protocol in Eat to Heal by Dr. Joseph Jacobs: Available on Amazon

참조:

• Rao RK & Samak G. (2012). Role of glutamine in protection of intestinal epithelial tight junctions. J Nutr Biochem.
• Sauer AK, et al. (2017). Zinc deficiency and the development of autoimmune diseases: a critical review. Autoimmun Rev.