Meal Plan To Heal Leaky Gut
**Disclaimer: I am not a licensed medical professional. This is food for thought, not medical advice. Any information presented here has come from various medical sources, some contextual “certifications” & personal experience. Please do your own research, and always consult a licensed medical professional before making any changes to your healthcare routine or medications.
This is a meal and supplementation plan to help support you on your journey of healing Leaky Gut and restoring balance to your body. If you havent read the article on Leaky Gut please click here. The one on metabolic health and how it effects every system in the body, found here, is really useful to your understanding of the process as well.
As outlined in the leaky gut article the meal plan on its own can help but the physical adjustments to your skeletal structure and digestive system are integral to the process. If you are in northern Arizona I highly suggest getting in touch to set an appointment. If you are in Vermont I can refer you to someone who can help. The Body Tune Up adjustment takes an average of 30min-1hr and comes with two follow up appointments at 1-2 weeks out and 3-4 weeks out to make adjustments and be sure the process is working. You will also have my support along the way to make any “emergency adjustments” & answer questions. I also offer additional modalities and tools that really help with working through the emotional and spiritual aspects of what comes up for you through the process.
Some things you should know
The duration of this meal plan is anywhere from 14 to 21 days. It takes time to build the layers of intestinal mucosa. Its different for everyone based on the body’s response to treatment which can be measured in symptoms improving or disappearing and through applied kinesiology testing. You can also collect stool samples and have them lab tested for intestinal permeability markers, I don’t provide that.
There is no such thing as “cheating”! Swallowing one bite of something not approved for this plan can potentially undo even a week of progress & mindful eating. Depending on how far off things got thrown you may require another adjustment and will have to start over.
Cravings are going to happen. You’re going to want something sweet or crunchy or spicy etc. Breaking your addictions and emotional attatchments to some foods is part of the process. You’re not just healing your body, you are building character and strength of will. Try to remind yourself why you started this process and why it’s not worth giving up for one little craving. Only you can hold yourself accountable to your healing but I’m here to cheer you on. You can do this!
After reading through the plan youll notice it’s virtually impossible to eat at a restaurant or packaged food. I suggest going grocery shopping before getting the adjustments. The plan starts immediately after they’re done. Do as much meal prep as you can as almost everything needs to be cooked. Make a feast so you can have leftovers and quick access to meals and snacks.
Lastly, when you end the protocol try to integrate new things gradually and carry mindful eating forward with you. Binge eating or jumping into junky, processed food immediately will likely sabotage all the work you just did and your symptoms will return. Try to have at least one “meal plan” meal a day for the first week to help ease your body back into more diverse processing. I highly recommend doing this meal plan once a year for regular system maintenance.
Foods to Include
Bone broth Rich in collagen, gelatin, and amino acids (like glutamine) that help repair the gut lining.
I suggest about 1–2 cups daily.
Cultured foods Provide probiotics and bacteria to support a healthy microbiome.
Probiotics from kefir & yogurt (unsweetened)
Prebiotics like cooked banana, applesauce, dandelion leaf or chicory tea help feed the beneficial bacteria.
Skinned & cooked hearty vegetables Removing the skin is imperative, reduces fiber and abrasive material
zucchini, summer squash, butternut squash, beets, sweet potatoes, carrots, mushrooms, celery, broccoli
A big pile of sauteed or steamed leafy greens is a good policy with every meal. chard, spinach, kale etc.
You can make a big batch of applesauce to have on hand its a great snack and will help keep you regular.
For seasoning any green herbs like basil, thyme, oregano, rosemary and sage.
For salt, something high in minerals like sea salt or himalayan.
coconut aminos and nutritional yeast are also great seasoning options
Healthy fats Reduce inflammation, promote satiety and regularity in the absence of fiber.
Cooked Avocado, olive oil, coconut oil, and ghee.
I suggest adding a extra table spoon of olive oil or Omega 3-6-9 oil to every meal even downing a plain spoonful once in a while for good measure. Because of lack of fiber, the oil helps move things along.
Lean protein Provides essential amino acids for tissue repair.
Pasture-raised chicken, wild-caught fish (like salmon), and grass-fed beef.
Tofu and tempe as a vegan protein
Cottage cheese, yogurt, (this is the only form of dairy allowed because of how little fiber you are getting you don’t want to constipate yourself) or non-dairy, non-grain based yogurts and milks.
Eggs, great cooked fresh but you can also hard boil a bunch for a quick snack and dose of protein.
Herbal teas Soothe the gut lining and reduce inflammation. Great during the day and before bed.
Chamomile, marshmallow root, licorice root, and peppermint are all great options.
Supplements
I suggest BodyHealth supplements when applicable, it is the highest quality and efficacy ive seen. I personally use their supplements every day. Designed and formulated by scientists, lab tested and proven to support health warriors on their wellness journey. Ive provided links that will save you money, I do get a reward for your purchase. I dont get specific here with all daily dosages, each one is different, follow the instructions on the bottle.
L-Glutamine Helps repair the intestinal lining.
Probiotics to build a healthy colony of good bacteria. Use this link for 20% off
Digestive Enzymes Helps improve digestion and reduce gut strain. Use this link for 20% off
Collagen Peptides Supports gut lining repair, hair, skin and nails.
Magnesium Glycinate Reduces stress and promotes regular bowel movements.
Foods To Avoid
You will be avoiding foods that are spicy, fibrous, crunchy, or raw. Anything that puts stress on your digestive tract will risk blowing your valves out of whack again and compromise your colon’s mucosa while it is still healing.
Caffeine e.g. coffee (even decaf), black & green tea, yerba maté, chocolate
Alcohol of any kind (this includes tinctures unless they are vegetable glycerine based)
Hot Spices e.g. black & red pepper, curry, cayenne, paprika, cinnamon, cloves, tumeric, garlic, onion, and ginger
Hot sauce, vinegar, mustard, most sauces & condiments (because they have pepper, garlic, onion, ginger etc. in them)
No fermented foods like sourkrout or kombuca. (These are too acidic & have non productive probiotics for this process)
Bread or grains (common triggers for gut permeability & metabolize as sugar). e.g. wheat, corn, rice, oats & quinoa
Dairy (omit entirely if intolerant or inflammatory) Cottage cheese and yogurt are the only forms OK
All added sugar and artificial sweeteners. (suppress immune system and decrease nurient absorption)
Industrial seed oils (causes cancer and buildup of unhealthy fats) e.g. vegetable, canola, soybean, sunflower
Crunchy snacks e.g. popcorn, chips, granola, etc. Nothing packaged with preservatives or additives
Nuts or seeds even in butter form, (nut milks are ok)
Acidic fruits and their juices: lemons, limes, oranges, grapefruits, etc.
Legumes All beans, chickpeas etc.
Nightshades e.g. peppers, tomato, white potato, eggplant
Raw fruits & vegetables of any kind (not even juiced)
Sample Daily Meal Plans
This will give you some ideas on how to give yourself variety and options. The first day is for omnivors the second tailored more toward vegetarian/vegan. Whatever your dietary preference is try to have a pile of greens with every meal and extra oils. Other than that get creative!
DAY 1
Breakfast - Cup of bone broth, fried eggs overeasy with sautéed greens and avocado topped with nutritional yeast.
Snack - a cup of cottage cheese.
Lunch - Roasted salmon with sauteed zucchini, asparagus and mixed greens dressed in olive oil seasoned to taste
Snack - plain yogurt with baked banana slices for sweetness.
Dinner Grass-fed beef or chicken bone broth stew with carrots, celery, and butternut squash.
DAY 2
Breakfast - tofu scram or scrambled eggs with sauteed greens & avocado topped nutritional yeast and green herbs
Snack - a cup of apple sauce
Lunch - Roasted tofu marinated in coconut aminos with sauteed greens and mushrooms seasoned to taste
Snack - coconut yogurt (unsweet) with baked banana
Dinner - oven roasted root veggies : sweet potatoes, beets and carrots with steamed broccoli and greens. season to taste.
Lifestyle strategies to help assist your gut healing journey
Manage Stress
Meditation, deep breathing, or nature walks to reduce cortisol levels.
Adequate Sleep
Aim for 7–9 hours of quality sleep per night.
Regular Movement
Engage in low-impact exercises like walking, yoga, or swimming.
