07/25/2025
A typical Westernized diet can cause gut dysbiosis, an imbalance in our gut bacteria, which can lead to inflammation and a leaky gut, allowing tiny bits of undigested food, microbes, and toxins to enter into our bloodstream and trigger chronic systemic inflammation.
The barrier between our bloodstream and our gut is thinner than a piece of tissue paper, sos nutrients and fluids from the foods and beverages we consume can pass through, allowing the cells throughout our bodies to use them.
Plant-based diets are high in fiber, supporting a healthier gut microbiome and strengthening our gut barrier. Fiber is the fuel for our good gut bugs. When bacteria in our gut break down fiber, they produce short-chain fatty acids (SCFAs) that not only protect our intestinal barrier, but also provide anti-inflammatory and anticancer benefits. These SCFAs circulate throughout our body and have a wide range of effects on everything from inflammation and immune function to mental health.
When individuals were given fiber-rich foods, such as whole grains, beans, lentils, fruits, vegetables, nuts, and seeds, they got a significant reduction in their levels of zonulin, a marker of a leaky gut. When people were randomized to pasta with or without added fiber, those in the added-fiber group saw a significant drop in zonulin levels, showing that fiber appears to improve gut leakiness.
A significant improvement in gut leakiness can also be seen from a small (3 mg) dose of zinc, which we can easily get from just one cup of cooked lentils. Lentils also have the added benefit of being rich in fiber (1 cup = 15.6 g).
What else can we do to prevent leaky gut? Avoid alcohol.
When we cut out alcohol, our gut can heal.
What about exercise and NSAIDs use? Those are covered in my video “Avoid These Foods to Prevent a Leaky Gut” at see.nf/sealthegut.
Watch the video “How to Heal a Leaky Gut with Diet” at see.nf/leaky to learn more.
PMID: 31717475, 22044254, 30782617, 30453660, 23719549, 28925886,28075383, 27862824, 31243854, 25493023, 23244539, 25520366, 29889141, 29030980
