The Leaky Gut Diet Plan: What to Eat, What to Avoid

Do you suffer from acid reflux or other stomach ailments? Your diet can play a big part in your gut health. 

Diet can play a huge part in our overall health and wellness. People who suffer from stomach ailments like reflux and GERD can make simple changes to their diets to increase their healthy gut bacteria and reduce tummy aches. There are many types of diets, so choosing the right one is essential. 

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A new and popular diet that has converted people around the world is the Keto diet. Research has shown that diets that are low in carbohydrates and high in fat have fantastic health benefits. Carbohydrates are harder to digest and cause bacterial growth and elevated stomach pressure. To get the most out of your diet, there are certain foods that you should consume more often to improve stomach ailments and those you should avoid completely. 

If you are unsure if foods are triggering your stomach problems, keep a food diary to learn what triggers your stomach. Make a note of what you eat, when you eat it, and the symptoms you experience. Consult a dietician or medical practitioner if you need any medical advice. 

Good foods for a healthy tummy

We are all aware of how good vegetables are for our health. They contain loads of vitamins and antioxidants. Vegetables are low in fat and sugar, and we should all aim to eat at least five portions of fruit and vegetables a day. 

Lean meats like chicken, turkey, and fish are low in fat and reduce the symptoms of reflux. 

Ginger is an excellent antioxidant and anti-inflammatory that can be ingested in various ways. Sip on a ginger tea, add ginger to your stews and casseroles or drink a ginger-based supplement to get the most out of this superfood.

Not all fats are bad. You can take in healthy fats from avocados, olive oil, walnuts, sunflower oil, and sesame oil. 

Foods to avoid completely

For a healthier gut, avoid all foods that are high in fat. French fries, full-dairy products like cheese and milk, creamy sauces, and fatty meats are all examples of high-fat foods. 

Citrus fruits and tomatoes are very acidic and can upset your natural gut bacteria in a bad way. Avoid fruits like oranges, grapefruits, and pineapples if you suffer from reflux. 

We all love chocolate, but unfortunately, it is one food to avoid when you have stomach issues. You will also need to avoid strong-flavored foods such as garlic, onions, and other spicy foods.


There are a few other ways to manage your stomach ailments apart from just changing your diet. Take antacids before you eat to create a “barrier” in your stomach. Maintain a healthy weight and eat slowly. Some people have found it helpful to stay upright for an hour or two after eating. Try these tips along with diet changes and enjoy pain-free life today.