What is leaky gut?

You probably have a good guess just from hearing the name. If you guessed something like, “it is when things that shouldn’t pass through your gut pass through your gut and cause lots of problems” you are right. The main reason leaky gut can cause problems is when toxic waste leaks from the intestinal wall into the bloodstream which then causes an immune reaction.  The inflammation can cause the “lots of problems” including:

  • Bloating
  • Fatigue
  • Thyroid conditions
  • Headaches
  • Joint pain
  • Skin issues
  • Weight gain

If you have several of these symptoms and wonder if you may have leaky gut, contact CentreSpring MD for integrative testing and a holistic approach for healing.

If you know you have leaky gut, below are some foods to add to your diet to help heal your gut:

  • Fermented vegetables such as sauerkraut and kimchi

These help balance the intestinal pH and contain probiotics helping your gut heal.

  • Raw dairy such as pastured kefir and yogurt and raw cheeses

It contains probiotics that help heal your gut.

  • Bone broth

Broth contains collagen and amino acids that can help heal your gut wall.

  • Foods with Omega 3 fatty acids such as grass-fed beef, wild caught salmon, and olive and avocado oils

These foods are anti-inflammatory which “calms down” your gut to allow it to heal.

To help you incorporate some of these foods into your eating plan, use one of the following recipes:

Simple Lemon and Dill Roasted Salmon


  • 4 wild-caught salmon filets
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons chopped fresh dill
  • 1 lemon
  • Sea salt and ground pepper


Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper. Place the salmon fillets in the middle of the prepared baking sheet. Drizzle the tops with olive oil. Sprinkle the tops with a pinch of salt and a few grinds of pepper. Bake 8 – 12 minutes until the outside is opaque and slightly firm to the touch and the inside flakes easily.

Remove the fillets from the oven and sprinkle with dill and lemon juice.

Quick and Easy Lunch

  • 1 cup of pastured yogurt
  • 2 hardboiled organic eggs
  • 1 cup of blueberries

I hope this recipe and meal idea help you on your journey towards healing your gut.

If you need further guidance on a meal plan that is catered to your specific needs, food preferences and lifestyle, I would love to help you. Call the CentreSpring office to book a consult with me, and we can come up with a plan that will work best for your lifestyle and help you heal!

Ginny Streib is Registered Dietitian Nutritionist and Health and Wellness Coach who joined CentreSpring MD + Peds in late 2016 to further her passion for leading people to experience the fullness of life and live out their mission.

Email appointments@centrespringmd.com to schedule a visit with Ginny Streib.

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Categories: Gut Health