5 Foods to Heal Leaky Gut Syndrome

7. Sprouted Seeds and Legumes

Sprouted seeds and legumes, including chia seeds, mung beans, and lentils, are an excellent source of fiber. The sprouting process helps the nutrients in these products become more bioavailable, and this, in turn, supports the growth of beneficial bacteria in the gut. People with severe leaky gut may require more fiber, but common methods for preparing fiber-rich foods can cause irritation. Soaking or sprouting grains lessens this irritation, making such foods easier to digest. Some practitioners believe that legumes could worsen leaky gut because they contain lectins. However, soaking and boiling legumes reduces the lectin content.