Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare 987: Top 7 Foods To Eat EVERY DAY For Leaky Gut (Research-Backed)
Oct 6, 2025
Discover the top 7 foods that can transform your gut health and alleviate symptoms like bloating and brain fog. Learn how antioxidants and omega-3s play a crucial role in reducing inflammation. The impact of ultra-processed foods on your microbiome is also explored, alongside the benefits of fermented foods and probiotics. Plus, get the scoop on managing histamine sensitivity and the low FODMAP diet. Don't forget the importance of whole foods and the power of polyphenols for healing and gut barrier health!
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Limit Alcohol During Gut Healing
- Avoid or reduce alcohol while healing your gut and be more cautious the worse your symptoms are.
- Aim to stay below seven drinks/week and consider two to three drinks/week as a reasonable maximum when optimizing health.
Ditch Ultra-Processed Foods
- Avoid ultra-processed foods and processed meats to protect gut microbiome and reduce intestinal inflammation.
- Favor whole, minimally processed meats and carbohydrates and limit daily consumption of items like bacon, deli meats, and potato chips.
Prioritize Whole Over Organic Processed
- Prefer conventional whole foods over organic processed items as a practical framework.
- Choose conventionally raised whole foods if it means less processing rather than insisting on organic processed foods.