When it comes to healing damage caused by leaky gut syndrome, choosing the right foods is key. I often suggest 3-day bone broth fasts because bone broth contains collagen and amino acids like proline and glycine, which can help repair damaged cell walls. Three days of nutrient-dense bone broth could help heal your gut, boost your immune system and improve digestion to alleviate symptoms like bloating, acid reflux and constipation.
So how do you start a bone broth fast? Basically, you’ll have several ounces of bone broth several times each day, but you can easily modify or customize your fasting plan to meet your individual needs. Follow these guidelines to get started:
- Consume 3-4 quarts of bone broth every day
- Consume your bone broth in small, 12-16 ounce servings 6-8 times a day
- Limit your solid food intake to fruits, vegetables, healthy fats and lean proteins
- Take probiotics during the fast to maintain a good balance of gut bacteria
Making your own bone broth is easy and inexpensive. You can make one large batch and freeze the portions for reheating throughout the fast. Depending on your tastes, you can use a combination of different stocks, like chicken, beef or fish. You can also add salt, pepper and other seasonings for some extra flavor.
If you’re hesitant to commit to a 3-day fast, you can always incorporate bone broth into your daily diet as a soup, hot beverage or as an ingredient in other recipes. It’s one of the best ways to naturally improve digestion and reverse leaky gut syndrome by strengthening and sealing the gastrointestinal (GI) lining to prevent undigested food particles and toxins from entering the bloodstream.
In addition to bone broth, add these 5 foods to your diet to heal your leaky gut:
Cultured Dairy: For a boost of probiotics and gut-healing short-chain fatty acids (SCFA), reach for raw kefir, yogurt, amasai, butter and raw cheeses.
Fermented Vegetables: Foods like sauerkraut, kimchi and kvass are excellent sources of organic acids and probiotics that balance intestinal pH levels for improved gut health.
Coconut Products: All coconut products are especially good for your gut because the medium-chain fatty acids (MCFA) found in coconuts are easier to digest than other fats.
Sprouted Seeds: Sprouted chia seeds, flaxseeds and hemp seeds are great sources of fiber that support the growth of beneficial bacteria. But, if you have severe leaky gut, you may choose fibrous fruits and steamed vegetables instead.
Healthy Fats: Consuming foods that have omega-3 fats is always beneficial. Wild-caught salmon, grass-fed beef and lamb are great sources of healthy fats.
Nutrient-dense foods like bone broth are naturally gut-healing. One 3-day fast could result in improved digestive function, mineral replenishment and increase immunity. Whether you decide to do a 3-day fast, or just make a few simple changes to your diet, you could see a big difference in your gut health—and your overall well-being.