The VEGAN Leaky Gut Diet

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Leaky gut, also known as Intestinal Permeability, is a health condition where the lining in your intestines develops little holes, which can cause food sensitivities, and other health problems. Chances are, you probably have it if you’re reading this article. So many things can cause leaky gut, many people have it, so don’t feel alone!

A few things I want to explain before getting into this are: 1. I never recommend using any type of animal products for healing leaky gut as they are inflammatory and are not beneficial to you, 2. there are plenty of other websites explaining how to heal leaky gut, but many of them say you need to consume some type of animal product to heal, 3. I have healed myself, without the use of animal products (completely vegan).

Vegan Leaky Gut Diet Food List

  • Leaky Gut Smoothie

    Nutrients that provide Collagen Therapy (heal your gut) are: Glutamine, Glycine, and Proline. Glutamine is found in Parsley, Spinach and Cabbage; Glycine is found in Spirulina; and Proline is found in cabbage, as well. When I found this out, I thought, why not make a smoothie with these greens (and other stuff to make it taste better)?

  • Fermented Drinks

    Fermented drinks include: Water Kefir, Kvass, Kombucha, Coconut Water Kefir, Gut Shots

  • Fermented Vegetables

    Fermented veggies include: Sauerkraut, kimchi, and kvass again.

  • Steamed Vegetables

    Steamed vegetables are better than boiling because they retain a majority of the nutrients, and much healthier than frying.

  • Raw Cabbage

    Cabbage contains glutamine which is essential for healing leaky gut.

  • Fruit

    Fruit is great to eat because it keeps your intestines hydrated, and has soluble fiber to keep you regular.

  • Healthy Fats (In Moderation)

    Healthy fats include: avocado, coconut, coconut oil, olive oil. These re good to eat, in moderation, because they are easy on the gut. You can eat about tbsp a day.

Foods NOT to Eat

  • Non-Organic Tofu

    Soy beans are one of the most commonly Genetically Modified crops, and GMOs are the main cause for Leaky Gut. It just wouldn’t make sense to eat something that could make your ailment worse. Organic Tofu is better (unless you have a soy sensitivity) because it is most likely not genetically modified, and will not be sprayed with the gut-harming pesticides/herbicides.

  • Seitan

    Seitan is made from pure wheat gluten. It’s good if you get it organic, and don’t have a gluten allergy, which is pretty rare if you have leaky gut. Stay away if you have leaky gut!

  • Imitation Meats

    Most imitation meats are made from soy and/or vital wheat gluten, which I have already explained are not good for leaky gut (especially if not organic). Try eating veggie burgers (made from actual veggies). I like Hilary’s!

  • Non-Organic Chips

    Most chips are fried in canola oil, which is genetically modified (not good). There are some companies who make chips with organic potatoes and either avocado oil, or coconut oil. It is always best to stick with the original flavor or these chips (ex. Sea Salt) because once they start adding other things to it, they will almost always add some type of flavoring that is not good for you.

  • Most Replacement Cheeses

    It is best to make your own cheese out of nuts (cashews are the most popular), or if you’re making a sauce, out of squash or cauliflower. There are plenty of simple recipes on the internet!

Read this: 7 Ingredients That Trigger Leaky Gut

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8 thoughts on “The VEGAN Leaky Gut Diet”

  6. […] A VEGAN GUT-HEALING DIET: This diet is for vegans, vegetarians, plant-based eaters, and anyone who wants to add beneficial foods more than they want to restrict whole food groups. Unlike many of the above diets, the science behind a plant-based diet is that although grains, legumes, nuts, and vegetables have antinutrients, they can be almost completely eradicated by correct preparation and the few that are left either act as antioxidants and anti-cancer agents in the body, or have no effect. Another argument is that since meat, eggs, and dairy are linked to the development of heart disease and high blood pressure, it’s healthier to nix them. Where the gut-healing part comes in is adding beneficial foods like green smoothies with raw cabbage, probiotic foods, and homemade broth, while generally avoiding gluten-containing products such as seitan. Raw cabbage, other leafy greens, and homemade broth contain amino acids the body needs to produce collagen and heal the gut lining, while probiotic foods repopulate the gut flora. […]

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