Healthy Gut Diet Plan: What to Eat and What to Avoid

That’s why you all need this plan to keep your body nutritionally balanced and provide overall gut health. Some of the best healthy gut diet plans include different kinds of foods; one meal could be of little help, but incorporating others will offer the best overall results. On the other hand, processed meals worsen your intestines if you have a leaky gut condition.

Health professionals suggest that a leaky gut leads to widespread inflammation and immune reaction that causes various health challenges that lead to leaky gut syndrome.

What is Leaky Gut?

The gut is where nutrients and water are absorbed. A leaky gut is a condition where the intestinal walls create gaps that allow bacteria, waste products, and food particles, seep into the bloodstream. There are specific health challenges that make the tight junction that allows nutrients into the blood loosen. When this happens, it potentially lets in harmful substances such as toxins, bacteria, and undigested food particles into the blood. This condition is a result of increased intestinal permeability, how easily particles pass through intestinal walls.

What Causes of Leaky Gut?

Up to date, the cause of this syndrome is still unknown. Though the increased intestinal permeability is popular, it occurs alongside other chronic diseases such as type one diabetes and celiac disease.

According to researchers, higher amounts of a protein known as Zonulin controlling the tight junctions might loosen it, leading to increased intestinal permeability. Two substances stimulate high levels of zonulin in certain people: gluten and bacteria.

Practitioners claim that there is evidence that gluten increases intestinal permeability in individuals suffering from celiac. A healthy gut diet plan is the solution to this problem.

Besides zonulin, several other factors are linked to increased intestinal permeability, leading to leaky gut conditions. Some studies claim that increased levels of inflammatory mediators, for instance, interleukin 13 (IL-13), tumor necrosis factor (TNF), or a lengthy consumption of non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and aspirin, increases intestinal permeability.

Foods to Eat for a Healthy Gut

Lack of enough data to show the medical diagnosis of this syndrome has led to doctors not knowing the treatment to give. It’s a situation that calls for a healthy gut diet plan.

There are plenty of ways to help you improve the general health of your digestion, for instance, having a leaky gut diet plan that assists in the growth of beneficial gut bacteria. The collection of unhealthy gut bacteria is linked to poor health challenges such as heart disease, chronic inflammation, type two diabetes, and cancers.

Keep in mind that the body has billions of microbes. A more considerable percentage is beneficial to the gut. The highest density of the microbe population is situated in the core; here, they play a significant role in weight regulation, digestion, and immune function. Therefore, the type of foods you consume has the potential to alter your microbes quickly, so are you living a healthy life to aid the good gut bacteria? Here are healthy gut diet foods that you should make a priority:

  • Diverse plant-based foods will help the different communities of microbes in your gut since each prefers another type of food. For instance, vegetables such as Brussels sprouts, broccoli, arugula, cabbage, kale, carrots, beetroot, spinach, Swiss chard, zucchini, ginger, and mushrooms.
  • Tubers and roots including potatoes, yams, sweet potatoes, carrots, turnips, and squash
  • Antibiotics are known to kill both ”good” and ”bad” bacteria; therefore, if you take them, ensure to eat foods that will boost microbes afterward.
  • Fermented vegetables such as kimchi, tempeh, sauerkraut, and miso
  • Fruits such as coconut, bananas, grapes, blueberries, strawberries, raspberries, pineapple, kiwi, oranges, lemon, mandarin, limes, papaya, and passion
  • Sprouted seeds: flax seeds, sunflower seeds, chia seeds, and more
  • Gluten-free grains like buckwheat, rice (white and brown), amaranth, sorghum, gluten-free oats, and teff
  • Healthy fats such as avocado, coconut oil, avocado oil, and extra virgin olive oil have immense microbe-friendly polyphenols.
  • Turmeric powder. It has anti-inflammatory properties.
  • Fish: salmon, herring, tuna, and several other omega-3-rich fish
  • Meats and eggs that include lean chicken, lamb, turkey, beef, and eggs
  • All spices and herbs
  • Probiotic foods like live yogurt encourage more microbes’ growth. Other cultured dairy foods are kefir, traditional buttermilk, and Greek yogurt.
  • Psyllium husk has high levels of fiber that helps in bowel functioning.
  • Beverages: teas, bone broth, coconut milk, water, nut milk, and kombucha
  • Fresh ginger; aids in nausea and digestion
  • Nuts, for instance, raw nuts that include almonds, peanuts, and nut-based goods like nut milk.

Foods You Have to Avoid

The list below has meals that you shouldn’t include in your healthy gut diet plan at any given point;

  • Wheat-based products such as pasta, bread, wheat flour, cereals, couscous, and more.
  • Processed meats such as cold cuts, deli meats, hot dogs, bacon, hot dogs, etc. They have ingredients that either increase the ”bad” bacteria or suppress the ”good” ones.
  • Gluten-containing grains like barley, bulgur, rye, seitan, oats, and triticale
  • Baked goods: muffins, cakes, pies, cookies, pastries, cookies, and pizza
  • Snack foods like crackers, popcorn, muesli bars, pretzels, etc.
  • Refined oils like canola, sunflower, safflower oils, and soybean
  • Dairy products such as milk, ice cream, and cheeses
  • Artificial sweeteners: sucralose, aspartame, and saccharin
  • Sauces: hoisin sauce, salad dressings, soy sauce, and teriyaki
  • Beverages: carbonated beverages, alcohol, and sugary drinks

Foods for gut health

Other Ways Can you Improve Your Gut Health

Although a gut-healing diet plan is a key to how to get a healthy gut, there are plenty of other steps that you might incorporate into your daily routine to improve your healthy intestines:

Probiotic Supplement

These are healthy gut supplements. Probiotics have beneficial bacteria that keep the gut healthy. Naturally, you find the supplements in fermented foods that you can easily access online.

Reduce Stress

People with chronic stress harm excellent gut bacteria since the stress hormones break down and attack your tight junctions. Therefore, activities such as yoga and meditations are helpful. They tend to lower stress hormones like epinephrine and cortisol, thus healing the tight junctions.

Enzymes Intake

Suppose you take enzymes regularly with your gut-healthy meals. In that case, it helps break down the bacteria products and large proteins that damage the intestinal lining.

We advise that you consume broad-spectrum enzymes before eating fat-rich meals and protein. It’s a great way to support digestion and prevent intestinal lining irritation.

Avoid Smoking

Cigarette smoke is a challenging aspect that leads to bowel problems; it increases inflammation in your digestive tract. It’s advisable that quitting smoking raises the healthy bacteria count and lowers the harmful bacteria.

Improve Your Cardio

Cardiovascular exercises are known to enhance oxygen transportation within the body and via your digestive tract. Through this, it becomes easy to promote the activity, presence, and diversity of your gut microbes, particularly those that create gut-healing fatty acid n-butyrate.

Those microbes improve cardiovascular and digestive health. Practitioners recommend around 150 minutes every week of physical activity that includes heart rate raising.

Sleep More

Did you know that while you sleep, the mind processes the day thoroughly and makes new memories? Lack of sleep might make the healthy gut bacteria fail to distribute appropriately, a situation that results in increased intestinal permeability. At the same time, the brain is unable to process accordingly.

Popular Healthy Diet Plans

There are numerous types of diet plans. All of them advocate the consumption of different kinds of foods in different amounts. A good diet plan should help you maintain a healthy weight and reduce the risk of certain diseases. They include:

Paleo Diet Plan

This diet plan emphasizes that users should eat the same food as hunters and gathers. These are food varieties that our ancestors ate before the evolution of agriculture. Paleo diet plan exists in various versions. Generally, consumers need to eat fruits, vegetables, lean protein, whole foods, seeds, and nuts.

A Paleo diet can lead to significant weight loss. It’s especially great for reducing the waistline. Other benefits of this diet include regulating blood pressure, blood triglycerides, blood sugar, and blood cholesterol. Clinical reports also show that it can reduce the risk factors for heart disease.

Vegan Diet Plan

Vegans don’t eat any animal products. This could be because of health, environmental, or merely ethical reasons. A vegan diet plan prohibits all kinds of animal cruelty. This is also an effective diet plan for weight loss. Vegans should not eat meat, dairy products, and eggs. In addition to those, they also don’t consume animal-derived products such as honey, casein, whey, and gelatin, among others.

A vegan diet plan helps to reduce the risk of diseases such as type 2 diabetes and heart disease. Research studies show that limiting your intake can prevent premature death, treat cancer, and reduce the risk of developing Alzheimer’s disease.

Atkins Diet Plan

This is a popular weight loss diet. The Atkins diet plan requires consumers to eat healthy fat and protein in large amounts. However, they need to avoid carbohydrates. This is a low-carb diet that can be split into four different phases. Users need to start with the induction phase, where they eat less than 20g of carbs daily. The induction phase should last for about two weeks. After that, they should gradually re-introduce healthy carbs into their diets.

The Atkins diet is excellent in promoting faster and healthy weight loss. It’s particularly significant in reducing stubborn belly fat. In addition to that, it helps to maintain blood sugar, insulin, blood pressure, blood triglycerides, and blood cholesterol.

Ketogenic Diet

This diet plan has been around for decades. It’s famous for treating epilepsy. The ketogenic diet requires users to reduce their carb intake and increase their fat intake. This helps the body to burn more fat cells stored in the body. Some of the healthy fats for this diet include coconuts, avocados, oily fish, olive oil, and Brazil nuts.

The ketogenic diet increases the production of ketones in the body. It’s excellent in easing natural energy production and regulating blood sugar. However, type 1 diabetes patients shouldn’t use this diet plan. This is because it can result in diabetic coma or death.

1 Week Sample Plan for Healthy Gut Diet


  • Breakfast: banana, Greek smoothie yogurt, blueberry
  • Lunch: Green salad with sliced boiled eggs
  • Dinner: beef and broccoli stir-fry with sauerkraut and zucchini noodles


  • Breakfast: veggies with omelet
  • Lunch: Monday’s dinner leftovers
  • Dinner: Fresh salad served with seared salmon


  • Breakfast: blueberry, Greek yogurt, and sugar-free almond milk smoothie
  • Lunch: salmon, egg, and veggie frittata
  • Dinner: sauerkraut served with grilled chicken lemon salad


  • Breakfast: raspberries with gluten-free oatmeal
  • Lunch: Wednesday’s dinner leftovers
  • Dinner: Brussels sprouts and sweet potatoes served with broiled steak


  • Breakfast: kale, pineapple, sugar-free almond smoothie
  • Lunch: beet, kale, carrot, rice salad, and spinach
  • Dinner: roasted carrots, broccoli, and beans served with baked chicken


  • Breakfast: chia coconut-papaya pudding — 1/4 cup of chia seeds, 1 cup of unsweetened coconut milk, and 1/4 cup of diced papaya
  • Lunch: olive oil and chicken salad
  • Dinner: Brussels sprouts and brown rice served with roasted tempeh


  • Breakfast: mushroom, zucchini frittata, and spinach, and
  • Lunch: halves of sweet potato stuffed with fresh cranberries, spinach, and turkey
  • Dinner: A side of spinach and sauerkraut served with grilled chicken wings


Gut cleansing is one necessary step that aids in repairing a damaged gut. It replaces the foods that compromise and aggravate gastrointestinal health. Through a healthy gut diet plan that heals and seals your gastrointestinal tract, you can achieve it, providing fiber to boost bowel health and probiotics that enhance the beneficial gut bacteria.

Eating healthy is essential. However, not every individual will respond to various foods; therefore, keeping a food diary will help you identify foods that trigger the syndrome symptoms. In case there is no improvement, visit your doctor to advise you further.

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Leonel Escobedo

Leonel Escobedo is a graduate of Oxford University with a degree in hotel management. He pursued his master’s degree in 2010, and he emerges as the top student in his class. Leonel had shown a great passion for writing about travel and lifestyle. He never had the interest to pursue work as a manager in any company. Leonel started writing in 2011, and his eBooks and contents are famous in education sites like the Magazine and Huff post. He is an award-winning writer who never disappoints when it comes to reviewing wellness and lifestyle.

His passion is not only limited to writing. Leonel focuses so much on changing the lives of people. He actively participates in self-help groups that focus on dietary disorders. Escobedo teaches people about the importance of routine exercises as a way to build better fitness. He also has a sense of fashion, and many men follow his timely content about the fashion trends.

Escobedo is a real inspiration for young writers. He confirms to many young talents that are not always about the career, but rather the passion that defines the success. He does not regret not seeking employment since he believes educating people through writing is the most fulfilling work.

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