17 Superfoods for Leaky Gut Recovery: Ultimate Guide

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Do you wonder which is the best leaky gut food list to consume?

In addition, do you also want to know which food you can consume to heal leaky gut fast?

I know that there is lot of confusion regarding leaky gut food? But, don’t worry.

You have come to the right place.

In this blog, I will give you the leaky gut food list.

You can include these foods in your diet and be sure to heal leaky gut fast!

Let me walk you through the broad categories of food.

And then dive deep into the leaky gut food list.

Before we start, let me introduce to you the primary causes of leaky gut.

They are Inflammation, Acidity and Oxidative Stress.

To heal leaky gut fast, we need to follow diet which is the exact opposite.

Meaning the diet must be Anti Inflammatory, Alkaline and Anti Oxidative in nature.

Leaky Gut food list: Anti-Inflammatory food to restore gut health

Turmeric

The Golden yellow spice has a major role to play in healing a lot of Human health problems.
It heals viral Infections, arthritis, diabetes to heart problems and brain diseases.
It contains Curcumin.
Curcumin has the Anti-oxidant and Anti-Inflammatory properties, which can treat leaky gut fast.
It is not readily bio available which means, it does not get easily absorbed into the blood stream.
However, if it is taken with Black pepper, it’s bio availability increases to 2000%.
Meaning, it gets into the blood stream pretty easily.
Therefore can be used to its full potential.
Best to consume in powder form or raw form.
Powder form is preferable to cook different recipes.
Raw form is preferable in tea.

Ginger

This magical root has been a part of traditional herbal medicine for thousands of years.
It is Anti-oxidative and Anti-Inflammatory and reverses leaky gut fast.
In addition, it has antimicrobial properties for treating infectious diseases.
It is best to consume raw while cooking different recipes.
It can also be consumed in the form of tea.

Beetroot

Betalains and beetroot extracts have emerged as potent anti-inflammatory agents.
In addition to that, beetroot is a very good Anti-oxidant which fights Oxidative stress.
It is best to consume raw or steamed or as a juice (without any taste modifiers like sugar or salt).

Asparagus

It has
- Antioxidants,
- Immuno stimulants,
- Anti-inflammatory,
- Antihepatotoxic,
- Antibacterial,
- Anti oxytocic and reproductive agents.
In addition, it contains vitamins A, B₁, B₂, C, E, Mg, P, Ca, Fe, and folic acid.
Therefore, it can treat leaky gut effectively.
It is best to consume raw or steamed in a salad.

Flaxseed

Flaxseed contains Omega-3 which is an Anti-Inflammatory agent.
In addition to that, it is useful in treating cardio vascular diseases.
It also contains abundant dietary fiber, a third of which is soluble fiber.
Therefore, it can effectively reverse leaky gut syndrome.
It is best to consume raw.

Coconut Oil

Virgin coconut oil is natural oil from fresh, mature coconut kernel.
It is Anti-Inflammatory in vivo, antimicrobial, analgesic, ignites metabolism, balances hormones and is anti-microbial.
Use in cooking.

Leaky Gut Food List: Alkaline food to balance blood pH

As I have stated at the beginning of this article, one of the top 3 reasons for leaky gut is Acidity.

Alkaline foods are Anti Acidic/ Non Acidic.

Alkalinity of a food is measured in pH range, usually it ranges from 0 (most acidic) to 14 (most alkaline).

Different areas in our body require different pH levels.

We need to concentrate on blood pH with regards to heal leaky gut.

In conclusion, ideal level of pH in blood should be in the range of 7 to 7.5.

Spinach

It is high in Vitamin A, B Complex, C, E, K, manganese, folate, magnesium, iron, calcium, potassium, and dietary fiber.
In addition to that, it has a lot of anti-cancer, anti-obese, hypoglycemic properties.
The pH level of Spinach is in the range of 5.5 to 6.8.
It is best to consume raw in salads.

Kale

Kale is high in Vitamin A, K, C and folate, essential minerals like potassium, calcium, magnesium, and dietary fiber.
The pH level of Kale is in the range of 6.4 to 6.8
Consume Kale raw.
Because cooking would reduce its anti-oxidant activity.

Cucumber

It is very high in water content and low in calories.
In addition to that, it has potential anti diabetic, lipid lowering and antioxidant activity.
The pH level of Cucumber is in the range of 5 to 5.8
It is best to consume raw.

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Broccoli

It is Anti-Inflammatory, Antioxidant and Anti Acidic.
In addition to that, it is high in Vitamins E, C, K; minerals like iron, zinc, selenium and polyphenols.
The pH level of Broccoli is in the range of 6 to 6.8.
It is best to consume raw or steamed.

Avocado

It has antioxidant, anticancer, antimicrobial, anti-inflammatory properties.
In addition, it contains
- Monounsaturated fatty acids (MUFA) dietary fiber,
- Essential nutrients and
- Phytochemicals as well.
The pH level of Avocado is in the range of 6.3 to 6.8.

Celery

It is an excellent source of vitamins, phenolic compounds, volatile oils.
In addition, it helps in lowering blood glucose and serum lipid levels.
Above all, celery extracts are antibacterial and anti-inflammatory.
The pH level of Celery is in the range of 5.5 to 6.0

Watercress

It is very rich antioxidant and alkaline properties.
In addition it is an excellent source of iron, containing more than spinach.
In addition it contains more calcium than milk and
Above all it is rich in Vitamin C and contains more of it than orange.
The pH level of Watercress is in the range of 6.5 to 7.5

Leaky gut food list: Antioxidant food to minimize oxidative stress

As I have stated at the beginning of this article, one of the top 3 reasons for leaky gut is Oxidative Stress.

Antioxidant foods reduce oxidative stress.

Let us dive into the antioxidant super food list.

Bell Peppers

They have a lot of bio active compounds and strong antioxidant capacity.
In addition, it is an excellent source of vitamin A, vitamin C, and potassium.
Above all, it contains a healthy dose of fiber, folate, and iron.
Consume raw in salads or cooked.

Carrots

They have phytochemicals like phenolics, carotenoids, polyacetylenes and absorbic acid.
In addition, carrots help reduce cancer.
Above all, carrot has antioxidant, anti-inflammatory, anti-tumor and plasma lipid modification properties.
In conclusion, these properties help reduce the risk of cardio vascular diseases.
It is best to Consume carrots raw.

Alfalfa Sprouts

Its alkaline properties make it a good digestive, laxative and tonic.
In addition, It improves
- Peristaltic movements of bowels,
- Augments assimilation of food and
- Enhances digestion.
It is also a rich source of Vitamins A, B, D, E, G, C and K;
Above all, it contains a lot of minerals like calcium, manganese, potassium, sodium, silicon and chlorine;
It is best consumed raw.

Brussel Sprouts

Brussels sprouts contain many vitamin antioxidants, including vitamins C and A.
In addition, I3C which is an ingredient of Brussel sprouts, is an anti-inflammatory compound.
It operates at genetic level.
In addition, it prevents the initiation of inflammatory responses at a very early stage.
One more important anti-inflammatory nutrient found in Brussels sprouts is vitamin K.
Above all, vitamin K is a directly regulates inflammatory responses.
In conclusion, we need Vitamin K to avoid chronic, excessive inflammation.
Best consumed raw or slightly steamed.

Interested to know more ?

If you are interested to dive deep and learn about a ready made meal plan and a system that hand holds you along the way then i would definitely recommend the awesome book Alkaline Reset Cleanse

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