987: Top 7 Foods To Eat EVERY DAY For Leaky Gut (Research-Backed)
Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare
Dr. Michael Ruscio, DC
4.5 • 774 Ratings
🗓️ 6 October 2025
⏱️ 35 minutes
🧾️ Download transcript
Summary
Healing leaky gut starts with choosing the best foods to eat every day while temporarily avoiding others. In this episode, I reveal the top 7 types of foods that support gut healing and help reduce symptoms like brain fog, bloating, and inflammation. Learn which foods can repair your leaky gut and restore your digestive health.
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📌Timestamps
00:00 Intro
00:33 Avoid these foods
08:41 Antioxidant-rich foods
11:48 Omega-3 rich foods
13:27 Fermented foods
17:26 Low FODMAP diet
18:49 Polyphenol-rich foods
20:56 Glutamine-rich foods
23:37 Foods to personalize
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Transcript
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| 0:00.0 | how a given food or foods impact your gut and the immune system therein. |
| 0:05.7 | Remembering that the largest density of immune cells in your entire body is in your small |
| 0:12.0 | intestine. So this is why we see such a connection between someone's gut health and how a food |
| 0:18.2 | is digested and inflammation. Firstly, fermented foods, which are rich in probiotics, |
| 0:25.8 | are a great idea to incorporate into your diet, but it's also where some of the dietary nuance |
| 0:31.1 | comes in. |
| 0:46.8 | Welcome to Dr. Dr. Dr. Dr. Rucho Radio, providing practical and science-based solutions to feeling your best. |
| 0:54.2 | To stay up to date on the latest topics, as well as all of our prior episodes, make sure to subscribe in your podcast player. |
| 0:57.5 | For weekly updates, visit Dr.ruciot.com. |
| 1:04.1 | There are a number of foods that for some people can be helpful, but for other people, |
| 1:05.2 | can be triggering. |
| 1:09.8 | And this is why, for those of you listening or watching this, you may have had the experience of, ah, you know, I feel like I'm doing everything from my gut, |
| 1:11.9 | I'm doing all the healthy food stuff, |
| 1:15.3 | yet I'm still having symptoms. |
| 1:17.3 | And this might be because you haven't quite yet |
| 1:20.4 | put your finger on some of these foods |
| 1:23.6 | that, again, for some people are helpful |
| 1:26.1 | and for other people can be triggering. And I'll lead with |
| 1:29.1 | this one analogy. I don't think anyone would argue that going for a jog is unhealthy. But if you |
| 1:37.0 | had an active injury, let's say you had a low back injury, then an otherwise healthy activity, |
| 1:46.9 | running might flare you. And if you didn't realize you had said back injury, then an otherwise healthy activity running might flare you. And if you didn't realize you had said back injury, you'd be running and saying, ah, you know, I'm going for a run. I'm not even |
| 1:51.8 | push myself too hard. I'm wearing the right shoes. I warmed up. All the things. Yet I'm still |
... |
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