Leaky Gut Diet: What to eat and avoid when you have a leaking hose

Now that you know what do not to eat, you may be wondering what's left. "Concentrate on clean ingredients with easy-to-digest foods, low in fructose and sugar, and devoid of any substance, including sugar alcohols and pesticides, which are difficult for the intestines", has Dr. Pedre told MBG. Want more details? Below are the basic components of a healthy bowel diet:

(Important note: If you think that your bowel is punctured by IBS, or if you are not flourishing by eating the foods below, you may need to take a stricter approach, called a low FODMAP diet.)

Healthy fats: Opt for quality fat sources like nuts, seeds, avocado, olive oil and coconut oil. Avoid ultra-refined vegetable oils such as corn and soy, which can promote inflammation.

High fiber and low glycemic index carbohydrates: These include non-starchy vegetables. Think of leafy vegetables and cruciferous vegetables such as arugula, broccoli, Brussels sprouts, cabbage, cauliflower and green cabbage. These are an excellent source of prebiotic fiber, which can help nourish the healthy probiotic bacteria of your gut, essential to the health of your intestines.

Slow carbohydrates: Think of starchy vegetables such as sweet potatoes and butternut squash; high fiber, low sugar fruits such as apples and berries; and poorly processed, high fiber grains, such as rolled oats instead of breads and refined grains. These are less likely to contain anti-nutrients such as lectins and phytates that can aggravate the bowel.

Hypoallergenic proteins: These include peas, rice, hemp, chia. Fleeing intestines make people more sensitive to food allergies and sensitivities, which means that it is good general practice to become hypoallergenic when possible.

Clean and lean proteins: Compared to their conventional counterparts, free-range poultry, wild fish and grbad-fed meats contain healthier concentrations of omega-3 fatty acids, which are anti-inflammatory.

Broth of bone (or collagen): Gelatin in the bone broth protects and heals the lining of the digestive tract and helps digestion of nutrients. Some research suggests that collagen peptides may have a similar benefit. Bone broth is also a rich source of glutamine, an amino acid that is a preferred source of energy for cells of the small intestine and other immune cells and which it has been proven that it reduced the intestinal permeability. Want a vegan alternative? Galangal broth, a traditional Chinese medicine remedy, can also help heal a flowing gut.

Fermented foods: Foods such as kimchi, unpasteurized sauerkraut and lacto-fermented pickles are rich sources of probiotics that help strengthen the immune system, fight pathogens and protect the intestinal mucosa.