The 10 BEST Foods for Leaky Gut

Leaky gut is COMMON. Finding the best foods for leaky gut can be confusing since much of the dietary advice is mixed.
Fortunately, extensive research has been conducted in this area and can show us exactly which foods are health-promoting for leaky gut. Tune in to hear the top 10 and how to get them in your diet.
And if you have any additional questions you would like answered in the future, let me know in the comments!
Watch/Read Next…
A Step-by-Step Guide to the Low FODMAP Diet: drruscio.com/low-fodmap-diet/
Low FODMAP App: www.monashfodmap.com/ibs-cent...
Low FODMAP Diet Guide Download: drruscio.com/getlowfodmapguide/
How to Drink Bone Broth: drruscio.com/how-to-drink-bon...
Can You Get Enough Probiotics From Foods: • Can You Get Enough Pro...
Timestamps
00:00 Intro
01:36 Turmeric
05:14 Clove & Peppermint
07:04 Dark Chocolate & Berries
11:19 Low FODMAPs
14:59 Bone broth
17:10 Kefir
18:14 Kimchi
19:45 Sauerkraut
20:23 Beef, Chicken, & Eggs
22:21 Omega 3s
23:39 Fiber
Featured Studies
www.sciencedirect.com/science....
pubmed.ncbi.nlm.nih.gov/37051...
pubmed.ncbi.nlm.nih.gov/32171...
pubmed.ncbi.nlm.nih.gov/32232...
pubmed.ncbi.nlm.nih.gov/30256....
pubmed.ncbi.nlm.nih.gov/35721...
pubmed.ncbi.nlm.nih.gov/31387...
pubmed.ncbi.nlm.nih.gov/30202...
pubmed.ncbi.nlm.nih.gov/30453...
pubmed.ncbi.nlm.nih.gov/23244...
pubmed.ncbi.nlm.nih.gov/30202...
pubmed.ncbi.nlm.nih.gov/34371...
pubmed.ncbi.nlm.nih.gov/36677...
pubmed.ncbi.nlm.nih.gov/33388...
pubmed.ncbi.nlm.nih.gov/26137...
pubmed.ncbi.nlm.nih.gov/28722...
pubmed.ncbi.nlm.nih.gov/30992...
pubmed.ncbi.nlm.nih.gov/30108...
pubmed.ncbi.nlm.nih.gov/18806...
pubmed.ncbi.nlm.nih.gov/27466...
pubmed.ncbi.nlm.nih.gov/33382...
www.heart.org/en/healthy-livi...
www.hsph.harvard.edu/nutritio....
pubmed.ncbi.nlm.nih.gov/14992...
Get the Latest Updates
Facebook - / drrusciodc
Instagram - / drrusciodc
Pinterest - / drmichaelrusciodc
DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.
Music featured in this video: "Modern Technology" by Andrew G, audiojungle.net/user/andrew_g
*Full transcript available on KZbin by clicking the “Show transcript” button on the bottom right of the video.

[@DrRuscioDC]

Get practical, science-based insights straight to your inbox: drruscio.com/signup/

[@naimmaali7755]

Great content Dr. Ruscio, I Have been battling IBS-C for a long time. I'm very health conscious and exercise regularly. However in the last 12 years since the start of my digestive issues I have been leaning toward intermittent fasting 16/8, lower carb. I do get tired but it help me at least start my day where i can at least eat. The last year and a half has been not good with IBS symptoms. Again your videos helped a lot and started taking different probiotics (suppl and from foods), low FODMAP, AT the end of the day I feel defeated because I'm very active/athletic, I get really hungry then I eat consciously as above mentioned and still get so bloated/Fatigue/lethargic, or brain fog. Any thoughts would be greatly appreciated. Thank you

[@somethingsburning774]

I have every symptom of leaky gut - and for pretty much 1 yr before I figured this out. (suspected dehydration due to coffee intake for const - into diarr as I'd have to use a tea to get things moving). Long story short I've cut everything except.. the high fodmaps as my "snacks" - no wonder I'm having flare ups with avocado, onions & garlic - also banana & pineapple for bromelain.. I'm just scaling this back since I was doing so well the past 3 weeks

[@mudasarzafar9084]

Is leaky gut cureable?

[@somethingsburning774]

@@mudasarzafar9084 I hope so - so far I'm exactly 2 months into carnival and it's gotten A LOT better & when I stick to meat-eggs-only with very little other foods I have zero bloat/gas & feel great. I keep trying to find people who are on this diet that had it & how long it takes to go away so I have an idea of a timeframe to expect

[@josephcernansky1794]

So....I have so many of these symptoms of "leaky gut".....AND....GERD...and possibly "Barret's Disease" of the esophagus....AND...histamine intolerance/overload (acute chronic urticaria).....possibly SIBO/SIFO....fatty liver....possible gallstones(again) and/or bile sludge....pancreatitis....tinnitus....tried going Keto again beginning of this year....but the tinnitus flared extremely loud....then urticaria sprung forth all over my skin from top to head to tip of toes!.... so doing online research of multiple You Tube Doctors...I should NOT eat any High Histamine foods...NO High Oxalate foods....NO spicy foods.....and now NO High FODMAP foods....and I ALWAYS have drank filtered water......do you think breathing air is still OK? or should I stop doing that too?!

[@lambdasun4520]

LIST OF 10 (or 11) BEST CATEGORIES OF FOODS (TL:DW): So it's not really 10 foods. 1 - Turmeric 2 - Clove + Peppermint 3 - Dark Chocolate + Berries 4 - Low FODMAP Foods 5 - Bone Broth 6 - Kefir 7 - Kimchi 8 - Sauerkraut 9 - Beef, Chicken, Eggs 10 - Omega 3 11 - Fibers I saw afterwards these can also be seen below the video but yeah, I will leave it here anyways.

[@riacasim]

Thanks for everything Dr. Ruscio! I'm currently recovering from leaky gut, and I've found that during intense flare ups, a mixture of 2oz of whole leaf aloe vera juice, 1tbsp of psyllium husk, and 16 oz of cool water calmed the flare ups immediately! This may help for someone also going through it!!

[@cryptfiend461]

Wish I could find a good doc like this. All docs seem to do now is look at you then prescribe some meds that don't address the issues causing the symptoms😕

[@johnsmith-bq2vt]

Same experience I've been having. It's messed up.

[@cookingandbakinginbelize1756]

Watching from Belize City thank you so much for information ❤

[@joniangelsrreal6262]

Extremely helpful… Suffered for years… took personal action ….being consistent…now all is under control feeling great staying away from doctors…!

[@DrRuscioDC]

Glad this helped!

[@xxfairy.4.lifexx880]

❤😊

[@littlegiant1972]

I have leaky gut just because excess of antibiotics and ibuprofen after car accidents that I didn't cause. Never heard LG ever in my like, now this in combination with Menopause.....God help me! Thanks for this video.

[@helda4850]

Gosh! Dr. Michael, Thank you so much for explaining things easier for people like me who is suffering from from that ghastly gut problem. I don't go out anymore as I am so scared of having an accident (restroom) problem, so I am a prisoner in my own home, basically, I do not have a life anymore, May God Bless you.

[@yafah.988]

You can go outside providing you are fasting. Eat at home only

[@CatherinaVernal]

Thank you so much. My sis has cron's and having you is truly one of the best things happening in the last year, simply building a diet helped to reduce inflammation and now my sis is in a remission. We are going to continue, trying weatgrass juice, cabbage juice, building a more productive diet. Thank you so so much 🤗🤗🤗🤗🤗

[@DrRuscioDC]

Wonderful!

[@IndigoPsychology]

I love that u recommend marine collagen instead of animal driven collagen.

[@OGAesthetics]

Dr ruscio, will you do a full video on Heavy metals? and its effect on cognition, leaky gut etc? that would be a great video to add to your channel :)

[@cutssounds7850]

This is gold! thank you for putting this out

[@hanaashaba1263]

Thanks for your honesty

[@user-sj6tn7nw6b]

THANKS FOR YOUR GREAT CONTENT!!!!!

[@shankar7435]

Great information. Thanks.

[@valerieharvey8719]

Excellent educator.

[@ashsharma3169]

Great informative presentation!

[@SheilaBradt]

Very informative, thank you!

[@ariasim]

concise excellent info thanks 🙏

[@ElaineEvans-rm3nz]

Thank you Doctor for all your knowledge.

[@begummawji1448]

Very good advice. Thanks for sharing g.

[@arthurschuler8906]

Thank you very much from the Netherlands

[@machill8224]

Fantastic vidio.helped me sooo much

[@jatinderdhillon8750]

Thank you Dr Michael for sharing this beautiful information for us

[@madameallen2125]

Best fricken video ever!!!! You answered all my questions on this topic. I owe you big time!

[@DrRuscioDC]

Thank you!

[@catherinecrow5662]

Yes thank you🎉 Information I didn't have

[@matchaa121]

Your voice is very soothing

[@davidsmusic31]

This was really helpful and informational. You are very underrated, and definitely deserve more attention

[@DrRuscioDC]

I appreciate that! Your feedback means a lot. And I'm so glad you find it helpful. Thank you for watching!

[@sallyeripkowski8451]

WOW I listen to a lot of nutritional talks, but I really appreciate this one. It goes deep but gives application. 🌟

[@marjoriedowney122]

Can't wait!

[@dmercier6437]

Great video! Everything explained so simply! Thanks

[@DrRuscioDC]

I'm so glad you thought so! :)

[@pamjohnson4295]

This was greatly helpful to me.

[@DrRuscioDC]

So happy to hear that. Thanks for watching and commenting too :)

[@lourdesgayas4412]

Thank you,God bless

[@ajaj3025]

Thank you sir

[@leannehoadley3417]

Dr. Ruscio offers the best information and advice on SIBO and IBS that's available!

[@user-pt7bv6li6d]

Personalization with diet is really really important!

[@DrRuscioDC]

100%

[@mylouiethe3rd]

excellent the most informative i have ever seen on diet and healing the gut.

[@DrRuscioDC]

So happy you think so!

[@susanlee8609]

Thank you for your informative channel. I appreciate how you back up your information with the results from patient studies. The way you break things down is really helpful in my notetaking and the study findings reassuring of specific dietary change effectiveness.

[@PK-se2jh]

thankyou soo much

[@loisscott9168]

Thank you ever so much. I suffer so much all the time with is. Your advice seems so reasonable. God bless you

[@DrRuscioDC]

You're welcome 🙂

[@AnkitSingh-fr2gm]

❤ very informative vedio

[@DrRuscioDC]

Thanks!

[@sylviabryden-stock1695]

Thank you so much for this as I am recovering from a nasty leaky gut flair-up👍🌝

[@DrRuscioDC]

Stick with it!

[@julianneil2415]

All are my favourite spices

[@mbarron651]

Hi Dr. Ruscio. As an experienced figure in the field of gut health, what would you say to a campaign to rename IBS to DBS/DBD? ‘Dysfunctional Bowel Syndrome/Disorder’. The term ‘irritable’ to describe a chronic condition almost seems to trivialise the health implications of the condition. The idea that our gut gets ‘irritated’ doesn’t begin to capture just how unpleasant it can be. It also has so many more implications on general health as you have so extensively highlighted in your videos. I’d be very happy to see the condition reevaluated in this vain. I’d be interested in your thoughts. Many thanks for reading and keep up the great work.

[@keylanoslokj1806]

Doctor I think you are the proper person to ask this question. Does all this fiber in whole foods damage an inflamed gut?

[@sergeipagi]

Your channel turned out to be an opening for me. I am already well versed in the topic of healthy lifestyle and nutrition. However, I have some problems with my intestines, or rather, now I understand for sure that I have a mild form of IBS. I am currently taking 3 types of probiotics according to the protocol from your videos and have taken up low fodmap tips, and a package with the addition of Metabolic Daily with akkermansia from Pendulum company will arrive in a few days. Thank you for your efforts for us ordinary people🤝🏻❤

[@DrRuscioDC]

you're welcome.

[@bendanglaaier4318]

I want to know the correct diet for ibs

[@nickyrinsma1342]

Great info but every video I would start with leaky gut symptoms, for the general pwrson only understands symptoms instead of the term leaky gut.

[@parinazaz4044]

Hi, I was wondering.. where do you get your tshirts from? The fit is nice!

[@earth-shakingkingdom9413]

Cacao also high in oxalates.

[@sandraocasio9706]

Doctor, thank you for the information provided in your videos I have struggled with IBS for over 25 years. Question: what about chia seeds and flaxseed?

[@mylouiethe3rd]

hmm you were not paying attention. watch it again.😀

[@Civilbabu2000]

@sandraocasio9706 i also have same qsn

[@turquoisedream4027]

Great advice😀! Thank you for the info and reminders. I’ve had ibs since I was exposed to low level carbon monoxide, 6 years ago. Had to have multiple funding polyps removed and am sensitive to everything I put in my mouth now.

[@turquoisedream4027]

Fundic polyps not funding.

[@user33housecats]

What is your opinion of prebiotic drinks like Teeccino?

[@chloehetherington5799]

Please do a video on eczema

[@dks2666]

Hi Dr.. From India... Kerala 👍🏼

[@prateek_sgi]

Sir u suggest low fodmap, but then also kimchi and sauerkraut..which r high fodmap. Cn u pls clarify..as in if one cn take kimchi and sauerkraut and even miso if on low fodmap diet?

[@marjoriedowney122]

Would love to hear your thoughts on Akkermansia! Your probiotic protocol has really helped my gut & thinking of adding Akkermansia Thanks for all you do

[@DrRuscioDC]

Recorded this yesterday! Release coming soon!

[@KJ-db7pt]

Not to used in excess quantity that is suggested can use 1 teaspoon for curry for ten people

[@dianecyment1715]

I am starting with the Low Fodmap program (standard) and a probiotic. I am going to commit to this for two weeks. My main issue is bloating.

[@BillPappas]

what about the oxalates in coco berries clove mint?

[@allisonryder4781]

You you do a peppermint oil supplement?

[@rhymereason3449]

Regarding Glutamine, there's a fair amount of research on how it feeds cancer cells and tumor growth. As someone who is currently in remission with CLL (Chronic Lymphocitic Leukemia) I have to wonder if supplementation with Glutamine might shorten my progression free survival time. I also wonder if this could be a concern for others in remission from forms of cancer.

[@gaiacielo5090]

I wouldn’t eat to much chicken either because of th which polylipid (omega 6) cause it’s inflammatory

[@rachelcampbell1042]

When I eat blueberries or oranges/grapefruit, they just don’t digest and almost look intact after I use the washroom. Same with leafy greens of any kind- although precooked frozen spinach seems to not bother me quite as much

[@user-sl8fn3he1c]

İzlediğim en açıklayıcı video sanırım bu. Çok teşekkür ederim.

[@comforta3883]

can u mix dark chocolate and beirres together and make it smoothie? thanks

[@earth-shakingkingdom9413]

I had a bad reaction from kefir - diarrhea. My doctor said other patients also had bad reaction from kefir..

[@Gengh13]

The problem with recommending dark chocolate if you have leaky gut is that you will feel the oxalates in it, in my case I dump the oxalates through my eyes so I wake up the next day with slightly irritated eyes and eye boggers after eating oxalates.

[@happydaylike4342]

Does hot foods have an impact on your gut. Also, I read that with are yearly physical we need to be checked due to water contamination.

[@gaiacielo5090]

Nuts and seeds also contain a lot of polylipids and or high of omega 6 inflammatory! And nuts usually are not good tolerated! 😀

[@noseymosey1556]

Soak nuts and seeds over night before eating

[@The-J]

You're right, not all foods sit well with everyone. I for one don't do well with chia seeds. It literelly hurts and feels like a rock in my stomach.

[@hazeldellis]

Have you tried soaking them first? Or adding to a smoothie and leaving overnight? I find this help digestion of chia

[@miabeia3117]

Can you recommend a dark chocolate that doesn’t contain any heavy metals in it? Thanks so much!

[@belongtoit]

Im hopeful that I can get an answer here that might help others as well. One of my biggest struggles is keeping track of optimal times to eat and what foods to not introduce TOGETHER. Ive learned that some vitamins compete with each other if taken at the same time . Are there foods in this list that need to be spaced from each other due to their function? Not necessarily if there are adverse effects , but rather if certain foods will neutralize each others effectiveness if taken together.

[@desianggrayani2588]

I don't understand u suggest low food that feeding bacteria and what about the suggestion of kefir and kimchi? Ls anyone if you could help

[@suealgaze9816]

A lot of these items are high in histamines so if you have histamine intolerance or mast cell activation syndrome, you may not want to drink bone broth. Marine collagen is high in histamines! These are things I will not take because of my histamine intolerance.

[@marshaburks3497]

Yes, this is my challenge. Is the histamine intolerance caused by leaky gut? I wondered about doing the probiotic protocol for 3 months, then slowly reintroduce foods triggering histamine, as well as continuing to avoid gluten & sugar. What are your plans ?

[@uzmayunis6343]

Plz ans.... I have psoriasis arthritis. Pain in joints and Inflammation. Which food i should avoid? I have heard that this is associated with leaky gut.

[@suealgaze9816]

I’m trying to crack my leaky gut, but I’ll go with Laura Frontiero suggestions and use Cellcore supplements!

[@vidyasagarkumar2650]

Humble request to share some more Indian raw Fruits for better Gut health issues with huge under weight issues issues and leaky Gut issues

[@janetfenwick4976]

Thank You for this video very informative. Everything sounded good until you got to Sauerkraut. 😂.

[@tammystempky5709]

I adore you

[@kikischannel1454]

I don’t like the taste of turmeric. What are the other options?

[@kevinjoseph517]

I have diarhea..maby sibo-ibs..kefir [homemade] hasnt fixed it..store kefir is from powder.

[@sherrimusic9172]

I tried an l-glutamine supplement but then I got chest pains... going to stick to just taking probiotics and incorporating some of these foods T-T

[@rosieroberts6738]

I’m NEW…to the LOW FODMAP Diet. I’m currently seeing a Gastroenterologist in my area. Hoping to eventually… figure out my gut health. Thank you for sharing your knowledge!!!😃

[@ellie698]

It's not key-fur as in Keifer Sutherland. It's keh-fear (keh as in care or ke as is "uh")

[@Sebastian-ls1hc]

Thank you so much Doc 🫶🏻🫶🏻

[@user-gq1cp8jv3c]

Got 3 months before surgury to cut weak large intestine, and wear poo bad for life, i reguse to have thes surgurry, but one mushroom growing outside the gut infecting womb abd bladder

[@chibundomokelu86]

Clove tea helped with immediate relief from abdominal discomfort.

[@Chris-eh5bj]

Almost everything listed is bad for mcas. I struggle with what to do.

[@ryanjones99]

Does cancer feed on glutamine? And also glucose? Maybe best not to mess with the glutamine balance?

[@DrRuscioDC]

I think these questions are too broad to be accurately answered

[@Elmermavi]

​@@DrRuscioDC the question of glucose and glutamine as a food supply for cancer is not to broad to answer check the research from Thomas Seyfried of the Boston school of medicine

[@faisal-ca]

This answers my question how peppermint ended up resolving my lifelong lower right quadrant pain. Enzyme therapy and anti microbial treatment were also helpful but there was something special about peppermint oil.

[@DrRuscioDC]

Love it

[@laileyahsarbini6838]

Share tq

[@kathyscott4671]

I tried the Elemental Meal replacement, but cannot tolerate the choclolate (cocao?). Wasted money. There was no other choice of flavors when I ordered it.

[@vidyasagarkumar2650]

Q. Hello respected sir most welcome, humble request to share some more raw Fruits for better Gut health issues with SIBO ,ISSUES WITH LEAKY GUT ISSUES

[@DrRuscioDC]

I've provided what I feel the best answer to that question is, in this video :) Hope it helps

[@mylouiethe3rd]

@@DrRuscioDC Awwww he wants some MORE he asked so nicely

[@vidyasagarkumar2650]

​@@DrRuscioDC Q. Humble request to share some more Indian Asian raw Fruits for better Gut health and huge under, respected sir new video on gain weight, for works as soluble fiber for better Liver health issues

[@Diddybigot]

All the effort you out in this videos, really, is a blessing in my life and gut health. Thank you so much Dr. Ruscio!!

[@DrRuscioDC]

That means a lot to hear. Thank you so much for the comment and for watching! :)

[@edbkrcf2687]

May you please clarify: someone with leaky gut problem is it beneficial or can it cause damage if supplementing with probiotics and prebiotics?

[@DrRuscioDC]

We have a video on supplements for leaky gut :

[@zaidtosha6562]

Dr , does can we drink green tea in fodmap diet?.

[@ireen230]

Yes! Only 100% green tea or rooibos tea.

[@tylerwilson7182]

@@ireen230no peppermint or chamomile tea?

[@ireen230]

@@tylerwilson7182No, only these two for the first 3 months. Also no dairy, gluten, pork, tomato, paprika, no coffee and sugar. Taking supplements also help: vitamine c&d, magnesium, omega 3, pro and prebiotica. Prebiotica for the first two months and prebiotica for one month. After this three months you can slowly take normal food and test which foods you react on. It’s so hard at first, but I’m free of rosacea now which was caused by leaky gut. I hope this info is helpful, I got this from my skintherapist

[@sandraocasio9706]

Doctor so you would say that it would be okay to consume Kefir when my IBS symptoms are severe (IBS-C)

[@earth-shakingkingdom9413]

Kefir ca

[@earth-shakingkingdom9413]

Kefir caused diarrhea in me. Doctor confirmed other of her patients had bad reactions from kefir. ts

[@hanaashaba1263]

Drink lots of water especially before bed it makes a lot different for IBS

[@beautifulwaterfall222]

Okay, so here is where the latest scientific intel seems to conflict. I'm avoiding lectins, as advised, to resolve leaky gut. I'm also staying low histamine for associated MCAS. Many of the Low FODMAP foods conflict greatly with these restrictions, as they are HIGH in lectins and/or histamines. I'm also healing from a disease that requires frequent consumption of broccoli, which you're advising to avoid for leaky gut. Oofah! I don't have IBS symptoms, and my stool is very healthy looking at present, so I'm going to keep on keeping on with what appears to be working for me. Still - I'd really love to have your thoughts on the lectin avoidance vs. low FODMAP for leaky gut.

[@ONEstunnas]

Lectins don’t have much science behind them. It’s mostly bro science from the paleo crowd and Dr gundry. I’m sure for someone with extreme sensitivities, it’s probably helpful to avoid. I think most actual research points to groups of people consuming beans and so on to have great health markers.

[@grmalinda6251]

Please, what is MCAS ?

[@DrRuscioDC]

I think the deleterious effect of lectins have been vastly over stated :)

[@mylouiethe3rd]

Dr Gundry's information on lectins has been life changing for me. I can see how to work around that with this information. I wouldn't do fermented food or beans.

[@BodyBagSlam]

While I agree with most that oxalates are indeed a factor to consider, for the overwhelming majority, I don’t feel like it’s enough negative data to warrant the protocol suggestions here being bad.

[@mimigustave1638]

So sad that i can't eat some of these foods due to histamine intolerance

[@darthyoda216]

I keep saying it. Histamine overload, histamine overload, histamine overload. Best leave bone broth and fermented products out, it made my gut issues worse. Please take a look into DAO and zeolite (Modified and Activated Natural Clinoptilolite). Both helped me in my healing journey. Never looking back.

[@IAmHisBeloved5]

Everyone’s body is different. Sad to hear that bone broth and fermented foods worsened your situation. But that isn’t everyone’s story. We have to start looking at things according to bio individuality.

[@ClayCourtGuy]

Darn! Got some bone broth bubbling away right now. How did you work out that it causes histamine? Btw I agree with any fermented food causes me problems.

[@IndigoPsychology]

Yes bone borth is FULL of histamines. Search it. If u have a prob with them u should really avoid it

[@sskr1992]

Agree here. Tried sauerkraut and it kept me up all night and breathing laboriously trying to sleep. Horrible shit.

[@sskr1992]

Additionally, supplementing quercetin inhibits histamine.