A healthy gut does far more than aid digestion — it supports immunity, energy, mood, and overall well-being. When the gut lining becomes irritated, tiny gaps can form, allowing unwanted particles to enter the bloodstream, a condition popularly referred to as leaky gut. This may lead to bloating, fatigue, constipation, and food sensitivities.
According to Dr. Meghraj Ingle, Director and Senior Consultant of Gastroenterology at Gleneagles Hospitals, Mumbai, diet plays a crucial role in soothing inflammation and repairing the gut barrier.
Dr. Ingle recommends vegetables such as broccoli, carrots, spinach, and mushrooms, along with fruits like bananas, papaya, berries, and kiwi, which supply antioxidants, fiber, and enzymes that support gut healing. Healthy fats from avocado and extra virgin olive oil help reduce inflammation, while lean meats, eggs, and fish like salmon and herring provide amino acids and omega-3s needed for intestinal repair. Nuts, bone broth, herbal teas, kefir, and yogurt also support digestion and hydration.
Foods that may worsen leaky gut include alcohol, sugary drinks, processed snacks, refined carbs, fried foods, spicy foods, refined oils, and artificial sweeteners. People with sensitive digestion may also need to limit caffeine, raw produce with tough skins, and certain grains.
A gentle, nutrient-rich diet, Dr. Ingle says, is one of the most effective ways to calm symptoms and strengthen the gut lining.
