DISCLAIMER

LET’S NOT PLAY DOCTOR HOUSE IN REAL LIFE

Content in this guide is for informational purposes only and is not considered medical
advice. Please see a physician before making any medical or lifestyle changes.

The statements made in this guide have not been evaluated by the FDA (U.S. Food &
Drug Administration). The products recommended in this guide are not intended to
diagnose, treat, cure, or prevent any disease.

COPYRIGHT - GOODBYE LEAKY GUT

THANK
YOU
I am but one person. And like all helpful books, I stood
on the shoulders of giants to write this for you.

First, my sincerest thanks to my world class research

team of doctors (MDs), registered dietitians (RDNs)
and scientists at Essential Stacks, a health company.
You live and breathe digestive health every single day
and deliver the most fascinating findings and insights
to me. You are my rock stars! No one understands
gut health better.

Second, thank you to all you wonderful readers. With

500,000+ of you, I’ve received so much supplemental
data and stories over the years. And it has helped me
to see patterns few others can. Knowing what works
and what doesn’t, at such a large scale, is a true
privilege.

Thanks for sharing!

Richard – Founder, Goodbye Leaky Gut

TABLE OF
CONTENTS
A Beautiful Future Awaits 1

What To Expect - 4 Main Benefits 2

My Leaky Gut Story 3

PART ONE
THE 30-DAY LEAKY GUT PROTOCOL
Step 1 – Eliminate The 5 Main Causes 7

Step 2 – Try A Bone Broth Fast - Game Changer! 8

Step 3 – Shop The Diet (My Definitive Leaky Gut Food List) 9

Step 4 – Cook Up Tasty Gut-Friendly Meals: 7 Sample Recipes 17

Step 5 – Consider My 6 Favorite Supplements 19

Step 6 – Add 4 Healthy Habits To Your Life 20

30-Day Checklist For Success (A Summary Of The Protocol) 21

PART TWO

SPECIAL BONUSES
My Leaky Gut Food Pyramid (16 Best Foods) 23

My Leaky Gut Drinks Pyramid (16 Favorite Drinks) 24

My Leaky Gut Supplements Pyramid (What I Love & Use) 25

The Next 3 Days - The Quick Start Guide 26

References 28
A BEAUTIFUL
FUTURE AWAITS
Today is a very special day!

Because you are about to discover exactly what to do to

heal your leaky gut (a.k.a. intestinal hyperpermeability).

You will not only learn the major causes of leaky gut to
avoid, but also specifically what to eat and drink.
Plus, you’ll uncover the smartest habits and supplements
to help make the journey even easier. And as you’ll see,
all the ideas are fully referenced, with over 90 studies
cited – so you can have total confidence in the protocol.

However, after you’ve learned these steps, it’s all up to

you to put them into practice. It will seem hard at times.
And it will take some serious discipline. But just keep
working at it with your health practitioner for the next 30
days and before you know it you’ll feel like your old self
again – happy, energetic, light and ready to take on life
with full force.

You got this!

Richard
Your New Gut Buddy BFF

1
WHAT
TO EXPECT
IF YOU DO THE PROTOCOL RIGHT, HERE’S A SNEAK PEEK
AT MY 4 FAVORITE BENEFITS YOU SHOULD SEE.

01. By avoiding the key causes of leaky gut, plus eating & drinking
clean, and adding some healthy habits and helpful
supplements in, you can usually enjoy a peaceful gut fairly
PEACEFUL
soon. Most people find beautiful bowel movements (as I like
GUT
to call them) start about 1 week into the protocol.

This may be THE greatest bonus benefit of this protocol!

And it happens fast if you’re vigilant in following the protocol’s
anti-inflammatory and low carb/sugar diet, plus avoiding
02.
EFFORTLESS
alcohol. Weight loss can start to occur within just 10 days of
commencing the protocol. Importantly, the types of foods
WEIGHT
you can eat (e.g. healthy fats & proteins) are amazing at
LOSS
satiating you2 and eliminating food cravings3.

03. A personal favorite of mine is how well the ideas in this guide
work for how you feel and look4. As you go through the 30
days it can almost feel like you are reverse aging! You’re less
BETTER
tired when you wake up, your skin looks healthy & fresh, and
ENERGY
you are just so much happier. Amazing!
SKIN & MOOD

By addressing leaky gut, many people find other health issues

improve, especially those related to the autoimmune
system4,5.These benefits can be truly life changing. But it is
04.
OTHER
worth noting, they can also take longer to be felt than the
above benefits. Working with your doctor and having
BENEFITS
patience is thus a true virtue.

2
MY LEAKY GUT
STORY
HOW I OVERCAME LEAKY GUT AND REDISCOVERED
MY FREEDOM FROM DIGESTIVE DISTRESS.

If you have Googled around for advice on how to heal your leaky gut, you’ve probably
stumbled across 100s of ideas.

From the very sound ideas like supplementing with L-Glutamine to the ’out there’ ones like
bacteriotherapy (hello fecal transplants!), it can seem confusing.

BUT HERE’S THE THING…

…many of the ideas out there don’t really work. Well, at least not in any statistically
significant way.

Worse, many of them involve expensive ‘superfoods’, bizarre health products and
supplements with lists of unpronounceable and unresearched ingredients.

Who has the time & money to try them all out?

To help you work out what to do and what to ignore, I’ve compiled the best ideas on how to
heal your leaky gut in this guide. And all backed by research, as you’ll see from the extensive
references throughout.

Meaning no more confusion. Just real ideas that work.

And in case you’re wondering who I am…

MY NAME IS RICHARD AND I USED TO SUFFER

FROM LEAKY GUT, JUST LIKE YOU
It was horrible. And some of the knock on effects were even worse.

I suffered bloating, uncontrollable bowel movements, reflux, psoriasis and even acne.

Plus I woke up every morning with brain fog and sometimes even felt more tired than when I
went to bed!

Worse yet, I spent years and years consuming the standard solution to leaky gut…

… hello Zantac antacid sandwiches, Pepto-Bismol by the gallon and packing dozens of blister
packs of Imodium into my bag like some sorta digestive-crazed Bear Grylls heading off into a
Grizzly-packed Yellowstone.

No Bueno!

3
ONE NICKNAME TOO FAR
After being called ‘Imodium boy’ by one too many friends, I decided to investigate my
health like a Columbo-Dr House lovechild. I went deep!

PubMed became my BFF.

Doctors (especially holistically-minded GI experts) became my amigos.

And naturopaths well versed in leaky gut ended up on my speed dial (which should give
you an idea of how long I’ve been researching leaky gut for!).

I spent months studying all the latest research on leaky gut to see what was working for
1000s of other people out there, just like you and me.

And even longer trying all the ideas myself.

It was exhausting!

BUT LITTLE BY LITTLE, MY HEALTH IMPROVED

AND MY GUT STARTED SHOWING ME THE LOVE!
I started to find what worked. And just as importantly, what didn’t.

My experiments in leaky gut protocols were intense. And I somehow spent a crazy
$50,000 in the first 6 months alone. From expert consultations to advanced tests to
personal nutritionists, I left no stone unturned.

At times I felt like Frodo in Lord of The Rings - weighed down by my curse, but hellbent on
finding the promised land…of good gut health.

And that’s because I knew trapped in a world of poor digestive health was more or less
prison…

…from cancelling dinners with close friends because my gut was hosting its own version of
digestive Olympics, to constantly worrying about being able to make meetings (thanks to
totally unpredictable bowel movements), I was sick of it all.

FREEDOM WAS WHAT I WANTED AND WHAT I CRAVED

As I finally started experimenting with different ideas for healing leaky gut – e.g. eating a
low inflammatory & low FODMAP diet, drinking L-Glutamine water and cutting most carbs
– I quickly saw my symptoms disappear.

Some almost overnight, like bloating, and others more slowly, but surely, like acne.

It was one revelation after another.

And let me tell you – that day you wake up and you can breathe easily, look great, and
generally feel full of energy, is an amazing feeling!

And I hope you can enjoy that feeling too.

4
THESE DAYS, I DO JUST 4 THINGS - AND I LOVE IT!
I am a co-founder of Essential Stacks – a world class digestive health company. And it has
given me many great privileges, most of all…

1) THE TIME TO FOCUS ON MY MISSION

After years of searching, I finally found my purpose in life. And so now I’m on
a 25-year mission to end all digestive health conditions, because I truly
believe good gut health is freedom!

Although my primary focus has been leaky gut, I am very aware of the overlap
with other issues such as IBS, SIBO and reflux. So helping to fix all of them
simultaneously is crucial.

2) DELIVER RESEARCH TO HELP MILLIONS

Thanks to Essential Stacks I now have a research team of doctors (MDs),
registered dietitians (RDNs) and scientists (including amazing PhDs) focused
full time on digestive health. They are my rock stars! No one understands
gut health better.

Best of all, with 500,000+ readers, I’ve received so much supplemental data
and stories, that I can start to see patterns. What works and what doesn’t, at
a large scale.

3) CHANCE TO SHARE WORLD CLASS GUT

HEALTH EDUCATION…FOR FREE
I am blessed to be able to take the best ideas our expert team discovers and
turn them into plain English gut health resources. And best of all, I can share
them with you lovely readers all for free. The way health information should
be!

4) SUPPLEMENTS THAT ACTUALLY HELP

Our diverse & holistic team of industry-leading health professionals also have
the funding to do in-depth research to formulate amazing supplements for
digestive health.

For example, we were able to expend a crazy 500+ hours of professional time
in creating our brand new organic prebiotic fiber product. Something that is
almost unheard of in the supplement world.

As you can imagine, I feel like the luckiest person in the world! But I think that’s enough chitter
chatter about me.

Let’s dive into this guide and work out exactly how you can find huge relief from leaky gut over
the next 30 days and get back to feeling like your old self again – happy, energetic and ready to
take on life with full force!

5
 PART ONE

THE 30-DAY
LEAKY GUT
PROTOCOL
Say hello to my simple step-by-step
plan for getting you back to feeling
great!
01 ELIMINATE
THE CAUSES
A QUICK LOOK AT THE 5 LEADING CAUSES OF LEAKY
GUT, SO YOU KNOW EXACTLY WHAT TO AVOID.

1) INFLAMMATORY FOODS
This is THE big one! In fact, you can eliminate all the other causes below, but if you ignore
this, you’ll likely never say goodbye to leaky gut. The main foods to avoid are: most
grains (especially those with gluten6, like wheat7, barley and rye), sugar8 (refined &
natural), heavily processed foods, unhealthy ‘vegetable’ oils (e.g. canola oil), artificial
sweeteners, plus most soy products and normal dairy9. In particular, you want to avoid
gluten, as this increases zonulin levels10 - a protein, that may exacerbate intestinal
permeability, i.e. leaky gut10,11. To make sure you know exactly what foods to avoid I’ve
created a detailed list on pages 13-14 below.

2) GUT-IRRITATING DRINKS
The big ones to avoid are those filled with alcohol12, caffeine13,14, sugar, artificial
sweeteners and high FODMAP ingredients15 (e.g. fructose in fruit juice). This is almost
as important as avoiding inflammatory foods, so I will run through a full list of ‘no’ drinks
on page 14. And before you despair, keep in mind, many of these drinks can come back
into rotation as your gut health improves (e.g. red wine).

3) MEDICATIONS & OTC DRUGS

Many medications and OTC drugs can exacerbate leaky gut. While NSAIDs for example
can directly weaken the gut lining16,17, others, like steroids18, antibiotics19 and antacids20,
can impact gut bacteria balance and stomach acid production, further hampering the
system. Speak with your doctor to determine what you can remove/limit, as immediate
cessation without supervision can be dangerous.

4) STRESS & POOR SLEEP

Chronic stress21 and low quality sleep22 can be as bad as gluten for your gut, since they
can weaken your intestinal lining, slow your digestive capacity and throw your gut flora
out of balance. I also know that the causes of them (work, family, social etc.) can be just
about as hard to avoid as gluten itself! But I’ve got some smart management techniques,
which I’ll discuss later in this guide.

5) RELATED GUT HEALTH ISSUES

Unsurprisingly, the overlap of people with leaky gut and IBS/SIBO23,24, candida25 and/or
reflux32, is becoming increasingly prevalent. It is still unclear which causes which, but
this protocol takes them ALL into account, including the revolutionary low FODMAP diet
for IBS26. More on this later in the guide.

7
02 DO A BONE
BROTH FAST
A 48-72 HOUR BONE BROTH FAST IS QUITE POSSIBLY
THE FASTEST WAY TO FEEL BETTER.

While your new leaky gut diet (packed with healthy fats, clean proteins & nutrient-dense
vegetables) is fantastic at slowly healing the gut, it doesn’t compare to a bone broth fast
when it comes to rapidly making us feel better.

The fast itself (i.e. no solid foods for 2-3 days) has two benefits. First, it will give your
digestive system a much needed break. Second, it will ensure no more large food particles
are making their way through your leaky gut and into the bloodstream. That in turn means
inflammation can cool down and the immune system will also get a chance to regroup.
Think of the fast like a spa weekend for your digestive system!

Meanwhile, the bone broth itself has a huge benefit for your gut, because the collagen in it
(a protein) delivers a huge serving of the types of amino acids your GI tract feeds on in order
to repair itself - e.g. glycine, proline, hydroxyproline27,28,29. These 3 amino acids work great to
help mend the damaged cells lining the wall of your gut. Amazing!

HOW TO MAKE MY BONE BROTH

INGREDIENTS
INGREDIENTS HOW TO MAKE
DIRECTIONS

2 pounds grass-fed beef 1) Brown the beef bones/meat in a big pot.

bones, including some
with nice marrow / fat / 2) Add rinsed vegetables in.
meat attached 3) Add a good pinch of salt and pepper; cover with water
and add the apple cider vinegar.
2 carrots, 1 celery stalk
and 1 cup leek leaves or 4) Bring to the boil. Then turn down the heat and simmer on
scallions (green parts low heat for 10-12 hours.
only)
5) Once done, strain the broth and discard the bones &
vegetables.
4 tbsp apple cider vinegar
6) If fasting, consume a cup of broth every couple of hours.
Plus any herbs you like If not, freeze into portions and thaw as needed.
from page 11 below

Don’t like the taste? You can also enjoy collagen in powder form. The most absorbable &
tasteless form is hydrolyzed collagen like this one (widely known as ‘collagen peptides’).
I talk more about this on page 19 below.

8
03 SHOP
THE DIET
HERE ARE THE BEST FOODS YOU SHOULD BE
EATING OVER THE NEXT 30 DAYS.

WHAT YOU’LL BE EATING

Over the next month, the diet you’re going to eat will include:

o Lots of nice fish, seafood, meat, healthy oils/fats and clean vegetables.

o Plus some quality nuts, eggs and a moderate amount of other carbs, like low-sugar,
low-FODMAP fruit.

o As well as super tasty herbs, spices and other flavorings to make it all taste amazing!

On this diet, the vast majority of your calories will come from healthy fats and clean
proteins. Meaning this leaky gut diet borrows ideas from the paleo/AIP (autoimmune
protocol)30, keto31 and low FODMAP diets26, and smartly blends them together.

Finally, one diet to rule them all!

Where possible try to buy foods that are local, in-season, organic, grass-fed, wild caught
and/or pastured. That’s because this will reduce the toxin load on your leaky gut and
deliver more nutrient-dense foods. But with that said, I know they can be expensive. So
don’t worry if you can’t always get these foods.

WHAT YOU WON’T BE EATING

As we talked about under 01) Eliminate The Causes (above), any food or drink that has a
high chance of causing your gut inflammation and/or autoimmune reactions is out!

Avoiding these foods is the center of the leaky gut diet and is actually more important
than what you do eat! Which is why you’ll find a detailed list of all the ‘no’ foods on pages
13-14 below.

Moreover, research continues to come out showing how people with leaky gut often also
have IBS23, SIBO24, candida25 and/or reflux32.

As such, I have decided to modify the leaky gut diet further, so that it can help us take on
all 5 digestive issues at once, as well as related issues like bloating, diarrhea and gas33.

Not only is this super convenient, but it means the diet can work where others have failed.

So for the next 30 days you’re also going to reduce / remove 2 groups of otherwise healthy
foods, which I’ll walk you through on the next page.

9
GROUP #1 TO REDUCE OR REMOVE

HEALTHY FOODS & DRINKS THAT

CAN BE REACTIONARY
The Problem

‘Healthy’ foods like the nightshades family, which includes tomatoes, peppers, eggplants
and potatoes, can cause a reaction34 primarily due to a group of substances found in
them known as alkaloids.

While dairy - even lactose-free dairy - can cause a response due to the casein protein35.

So too can other healthy foods like, normal eggs, which can create issues36 due to the
imbalance of omega 3 v 6, as well as presence of lysozyme and particular proteins (in the
whites), which can trigger an inflammatory response37.

The Solution

You’ll completely remove some of these for 90 days (e.g. peppers), others for just 30
days (e.g. lactose-free dairy) and you'll keep others in from the start, but in reduced
amounts (e.g. tomatoes).

Plus you’ll prepare them better for digestion, e.g. anything with skin will be peeled and
anything with seeds will be deseeded.

And where possible, try to buy the best quality foods you can afford, as they are often
easier to tolerate, e.g. pastured eggs have a better balance of omega 3 v 6 profiles38,
making them more gut friendly.

GROUP #2 TO REDUCE OR REMOVE

HEALTHY FOODS & DRINKS THAT ARE

HIGH IN FODMAPS
The Problem

When your gut is in bad shape, FODMAPs (which are fermentable sugars) can be poorly
absorbed in the gut. And this can lead to excess fermentation and water in your
intestine, and then result in gas, bloating, diarrhea and all-round intestinal
inflammation39,40.

The Solution

For the next 30 days you should reduce or completely remove any healthy foods high in
FODMAPs (fructans, galactans, lactose, fructose and polyols / sugar alcohols)41,42.

Unfortunately, this includes some of the old favorites like asparagus, avocado,
cauliflower, garlic and even normal sauerkraut (white cabbage)43.

I will once again be sure to list them all out below, so it is very clear.

10
 THE BRAND NEW & UPDATED

LEAKY GUT FOOD LIST

01. BLUE FOODS

EAT FREELY, NOW & ALWAYS

PROTEINS & FATS CARBS & FLAVORS

Fish44 - anchovies, bass, cod, flounder, Lettuce49 - arugula, butter, cos/romaine,

haddock, halibut, mackerel, salmon, smoked iceberg, mesclun, mustard greens, spring,
salmon, sardines, sole, trout, tuna radicchio, watercress etc.

Seafood45 - calamari/squid, clams, crab, Leafy49 - endive, chicory leaves, fennel leaves,
mussels, oysters, shrimp, scallops kale, leek leaves, spinach, witlof

Greens49 - broccoli, Chinese broccoli, choy

46
Poultry - chicken, duck, goose, quail, turkey sum, collard greens, cucumbers, green beans,
swiss chard

Meat - bacon, beef, goat, ham, lamb, pork,

Other - bamboo shoots, bean sprouts, carrots,
organs, bones (for broth); plus game - bison,
radish, rhubarb, seaweed/nori
boar, elk, rabbit, venison

Salt - capers, olives, salt (sea / iodized /

Protein powder - collagen (collagen peptides)47
Himalayan), coconut aminos (like soy sauce)

Herbs50 - basil, cilantro, dill, mint, parsley,

Plant oils44 - avocado, olive (incl. extra virgin),
oregano, rosemary, sage, scallions/spring
perilla, rice bran, plus infused versions
onions (green part), tarragon, thyme

Nut oils48 - coconut, macadamia (unheated),

MCT, walnut (unheated)

Fish oils44 - cod liver, fish, krill

11
 THE BRAND NEW & UPDATED

LEAKY GUT FOOD LIST

02. GREEN FOODS

LIMIT SERVING SIZE & TEST FOR 30 DAYS

PROTEINS & FATS CARBS & FLAVORS

Eggs (1-2*) - pastured egg yolks are best / Cabbage (0.5-1c*) - bok choy, Chinese / napa,
most easily tolerated common / green, kohlrabi, red, savoy

Heavy carbs (0.5c*) - potato, sweet potato,

Protein powders unflavored (1 scoop*) -
white rice (Jasmine); plus cassava, jicama,
colostrum, hemp, whey (normal or goat’s)
parsnip, pumpkin, turnips, yams, yucca

Animal fats (1-2 tbsp*) - grass-fed butter,

Fermented/pickled veg (0.5c*) - red/purple
clarified butter/ghee, dark chocolate (85%),
sauerkraut, cucumbers/gherkins
lard, suet/tallow

Nuts51 (10*) - almonds, brazil nuts, hazelnuts,

macadamias, pecans, pine nuts, walnuts, plus Other (0.5c*) - oyster mushrooms, zucchini
coconut

Fruit (0.25-0.5c*) - blueberries, kiwifruit, lemon,

Seeds52 (1 tbsp*) - hemp, flaxseed
lime, raspberries, strawberries, tomatoes

Nut/seed milks (1c*) - any of above, eg almond Sweet (limit) - 100% stevia, vanilla bean
milk. Incl. coconut milk & yogurt essence, erythritol

Nut/seed butters (1 tbsp*) - any of above, eg Vinegars (1 tbsp*) - apple cider, balsamic (low
almond butter sugar), malt, red wine, rice wine

Spices (1 tsp*) - bay leaf, cinnamon, ginger,

saffron, sumac, turmeric

* = max serving size per meal (ensures each meal is easy for you to digest)

c = cup | tsp = teaspoon | tbsp = tablespoon

12
 THE BRAND NEW & UPDATED

LEAKY GUT FOOD LIST

03. ORANGE FOODS

AVOID FOR 30 DAYS, THEN TEST

PROTEINS & FATS CARBS & FLAVORS

Low-Medium FODMAP fruits - banana,

Nuts - cashews, coconut (flesh/meat), cantaloupe, grapes, honeydew, mandarin,
pistachios, any roasted nuts orange, papayas, passionfruit, pineapple,
plantain, pomegranate

High FODMAP fruits53 - apple, apricots,

avocado, blackberries, cherries, nectarines,
Seeds - chia, pumpkin, sesame peaches, pears, plums, watermelon; plus any
dried fruit, cranberries, currants, dates, figs,
guava, prunes, raisins, sultanas

Special dairy
• If you can’t tolerate lactose (milk sugar), try
full-fat lactose-free dairy from cow, buffalo, High FODMAP vegetables53 - artichoke,
sheep or goat, e.g. cheese, kefir, milk, asparagus, avocado, beets, brussel sprouts,
yogurt cauliflower, celery, garlic, kimchi, mushrooms,
• If you can’t tolerate A1 casein (protein), try okra, onion, peas, sauerkraut (white cabbage)
A2-dairy, e.g. A2 Milk
• If you can’t tolerate either, avoid all dairy

Pressure-cooked legumes - beans, chickpeas,

lentils

Sweeteners53 - coconut sugar, honey, maple

syrup

13
 THE BRAND NEW & UPDATED

LEAKY GUT FOOD LIST

04. RED FOODS

AVOID FOR 90 DAYS, THEN TEST

PROTEINS & FATS CARBS & FLAVORS

Grains with gluten - wheat & varieties (e.g.

‘Vegetable’ oils - canola, corn, cottonseed, spelt, kamut, durum) and products (e.g. bulgur,
flaxseed, grapeseed, peanut, safflower, semolina), plus barley, rye, triticale; incl. end
soybean, sunflower, 'vegetable oil’ products like bread, cereals, cookies,
couscous, noodles, pasta etc..

Gluten-free grains - corn, millet, rice (brown,

Vegetarian fats - margarine (where uses
red, wild); plus pseudo-cereals like amaranth,
‘vegetable’ oils above)
buckwheat, quinoa

Protein powders - casein, soy & most flavored Legumes57 - non-pressure cooked beans,
protein powders chickpeas & lentils; plus peanuts, soy

Conventional dairy56 - i.e. cow’s milk,

Soy - beans, edamame, milk, protein TVP,
buttermilk, cream, custard, ice cream, milk
tempeh, tofu plain/firm/silken
chocolate etc., especially where flavored

Heavily processed foods55 - basically any

Problematic nightshades - eggplant, peppers
packaged foods that contain a long list of
(all), red spices
ingredients, especially numbered ingredients

Sugar - brown, cane, icing, palm, raw, white,

sucrose / table sugar; incl. end products like
sauces, dressings, ‘low fat’ foods etc..

Sweeteners - agave syrup, aspartame, high

fructose corn syrup, saccharine, sucralose;
plus sugar alcohols isomalt 953, maltitol 965,
mannitol 421, sorbitol 420, xylitol 967

Alcohol58 - beer, cider, wine, spirits

Coffee59 - including decaf

Sweet drinks - soda, diet soda, tonic water,

fruit juice/smoothies, energy & sports drinks

14
FOOD LIST
EXPLAINED
HOW TO EAT THIS DIET…THE SIMPLE WAY.

01.
My absolute favorites! These are the nutrient-rich foods that can
nourish your digestive tract without causing further inflammation
to your gut lining or excess fermentation in your intestines. Most
BLUE of the calories here come from healthy fats and proteins, which
FOODS means these foods are also great at leaving you feeling satisfied.

02.
These are generally healthy foods and suit most people, especially in
smaller serving sizes. But some of them can cause issues/reactions
for certain individuals initially, even at small sizes (e.g. tomatoes).
So pay attention to your body when eating them, buy high quality GREEN
(e.g. pastured eggs) and prepare them properly (e.g. peel & deseed FOODS
tomatoes).

03.
These are healthy foods that can be hard to tolerate initially when your
gut health is bad. That’s because most of them have fermentable
sugars (FODMAPs) that can be poorly absorbed, which can lead to
ORANGE excess fermentation and water in your intestine. And in turn gas,
FOODS bloating, diarrhea and all-round intestinal inflammation15. So you should
ideally avoid them for the next 30 days while your gut health improves.
Then test them one-by-one with a Registered Dietitian (RDN) using the
Reintroduction Diet method.

04.
These foods are packed with a range of anti-nutrients like lectins,
sugar, gliadin etc, which can disrupt gut function and irritate your
intestinal lining. Avoid them for 90 days, then once your gut is
significantly stronger, test them one-by-one under the supervision of RED
an RDN. Consider permanently avoiding vegetable oils, gluten, FOODS
refined sugar & artificial sweeteners6,55.

Note: packaged foods, like sauces, dressings, marinades etc, usually

contain one or more red foods, so inspect labels carefully.

15
FOOD LIST
TIMING
KNOWING WHEN TO EAT WHICH FOODS IS CRUCIAL.
HERE’S THE 90+ DAY GUIDE.

As you can see the key focus is on eating blue foods over the next 90 days, as well as green
foods (first in limited serving sizes and then in larger sizes providing you don’t react badly to any
of them). Meanwhile, orange foods should be left alone for the first 30 days – after which time
they can be tested one-by-one. Although, red foods & drinks can eventually be brought back into
the fold, you should be very careful and monitor closely how your body responds to each one.

30 60 90
NOW DAYS DAYS DAYS

01.
EAT FREELY

02.
LIMIT SERVING SIZE & TEST EAT TOLERABLE FOODS

03.
AVOID LIMIT SERVING SIZE & TEST EAT TOLERABLE FOODS

04.
AVOID LIMIT & TEST

16
04 COOK
THE DIET
THESE ARE MY 7 FAVORITE MEALS TO EAT DURING THE
NEXT 30 DAYS. DESIGNED TO INSPIRE YOUR OWN IDEAS.

RECIPE 1 THE CLEAN PROTEIN SHAKE 1 SERVE

1) 1 handful of ice - to make the other ingredients taste nice and chilled.
2) 10 oz / 300 ml of liquid - filtered water or a combo of water and a nut-based milk if you
want it to be a bit richer in flavor. My favorites are almond and macadamia milk.
3) 1 handful of green vegetables - fresh baby spinach is best, as it doesn’t taste too bad
when raw. Note: I used to pre-cook my spinach to reduce presence of oxalates, but it
is so inconvenient and only offers a minor benefit, so raw is fine.
4) ¼ cup low-sugar, low-FODMAP fruit - my favorite options are either strawberries or
blueberries. Frozen berries are most convenient and offer the best value.
5) 1 scoop protein powder - unless I’ve just been training, this is pretty much always
collagen protein, since this type of protein helps more with the gut, than the muscles.
A 10g scoop is the perfect amount.
6) 1 tablespoon healthy fats - either MCT or coconut oil or better yet pure caprylic acid
(C8) oil. These fats can be great at helping balance bad vs good bacteria in your gut60.
You can also use extra virgin olive oil61.

How to make: no rocket science here. Just grab all the ingredients above and blend away
in an ice-grade blender. And of course, feel free to add a few drops of stevia to taste.

RECIPE 2 LAZY SOUP 2 SERVES

1) 20 oz / 600 ml of water and/or bone broth. Sometimes I add ¼ cup of coconut milk
(low FODMAP size)62. Delicious!
2) 2 handfuls of vegetables - I either go with broccoli or choy sum.
3) 2 handfuls of seafood or meat (about 8-10 oz / 300 g) - from chicken thigh to brisket to
shrimp, I just pick whatever I have in the fridge. It all tastes amazing in this soup.
4) 2 pinches of ‘flavor’ - e.g. sea salt, herbs and/or compliant spices (see pages 11-12).

How to make: toss it all in a pot, bring to boil and simmer till the seafood/meat is cooked.

RECIPE 3 BROTH OF THE GUT GODS 8 S E RV E S

See page 8 for my simple bone broth recipe. And keep in mind that this freezes great.
Making it super convenient to take out and enjoy any day you feel like it.

17
 RECIPE 4 ROAST SALMON FEASTIVUS 2 SERVES

1) 2 fillets of salmon (about 8-10 oz / 300 g) - wild sockeye if possible.

2) 2 handfuls of vegetables - my favorite combo is broccoli and green beans.
3) 1 cup (cooked) starchy veg - at this serving size we’ll stay low FODMAP & low carb.
Normal potato or sweet potato are my go-tos.
4) Some flavors - a bunch of dill, juice of 1 lemon, 2 tablespoons of grass-fed butter, 1-2
tablespoons of extra virgin olive oil, pinch of sea salt and 2 teaspoon of capers.

How to make: oven roast the salmon for 25 minutes at 350 f (180 c), steam or boil the veg
and boil the potatoes. Take it all off the heat and plate up. Now simply cover with your
flavors - I like to put dill & capers over the salmon, butter mashed into the potatoes and
lemon, olive oil & salt over everything.

RECIPE 5 MY 20-MINUTE STEAK 1 SERVE

1) 1 steak - type and size depends on you! I usually go for nice fatty rib eye, as it keeps
me satiated for ages. Who misses pizza when you’ve got this!
2) 1 garden salad - whatever lettuce leaves are lying around, plus half a cucumber (peeled
& deseeded) and 5 cherry tomatoes (deseeded). All tossed in a simple olive oil and
lemon juice dressing, with a pinch of salt.

How to make: bring steak to room temperature, season with sea salt, get skillet/BBQ hot,
sear on each side, then finish in 450 f (230 c) oven for 10 minutes – exact cooking time
depends on the cut you use and how you like your steak. Take out and rest. Then enjoy!

RECIPE 6 THE BIG CHICKEN SALAD 2 SERVES

1) 2 fillets of chicken breast - pastured/free range if possible.

2) Nice salad mix - my preference is usually 2 big handfuls of arugula, ½-1 cup of sliced
raw carrot, 1-2 sliced radishes, and usually some cucumber & cherry tomatoes.
3) Some flavors - for the dressing it’s usually going to be a 70:30 olive oil to balsamic
vinegar mix with 1 teaspoon of Dijon and pinch of sea salt. While the X-factor here is
2 tablespoons of pan-roasted pine nuts. No wonder I can eat this weekly!

How to make: poach the chicken for about 15 minutes, then rest and slice. Meanwhile,
wash, chop and mix all the salad together, along with ½ the dressing. Plate the salad.
Top with chicken. Pour over remaining dressing. And finally, sprinkle over the pine nuts.

RECIPE 7 MY GUILT-FREE DESSERT 1 SERVE

1) 1 handful of nuts (10-15) - I like macadamias or hazelnuts, or a bit of both.

2) 1 small tub unflavored coconut yogurt (4 oz / 120 g), with a few drops of stevia.
3) 1 small handful of sliced strawberries.

How to make: mix the yogurt & stevia together in bowl, pour nuts on top, then berries.
Welcome to gut-friendly heaven!

18
 05 TRY
SUPPLEMENTS
WITH SO MANY SUPPLEMENTS PROMISING GUT HEALTH
SUPPORT, WHICH ONES TRULY MATTER? JUST SIX.

1 BETAINE HCL, PEPSIN & BILE

HELPS WITH INITIAL BREAK DOWN OF FOOD
DIGESTIVE ENZYMES
HELP WITH FINAL DIGESTION OF FOOD
2
These 3 ingredients help break down food Digestive enzymes help complete the
so that your body can more easily absorb digestion process62,63 after HCL, pepsin
the nutrients62 and so that less undigested & bile have done the initial break down
food particles bombard your gut lining. work. This second step of digestion
I recommend you try this convenient can make all the difference. Consider
blend of HCL/pepsin/bile63,64, as I created trying these plant-based enzymes, as
it with my research team at Essential we created them to meet the strictest
Stacks to meet the highest purity criteria, including being gluten,
standards, including using pure dairy & soy free5,6.
lactose-free pepsin9.

3 L-GLUTAMINE
HELPS REGULATE OPENINGS
COLLAGEN
HELPS STRENGTHEN GUT WALL 4
Collagen is a type of protein69,
L-Glutamine is a remarkable which has a wide variety of
amino acid, because it can amino acids that can further
directly feed the cells controlling support a healthy intestinal
the openings along your wall28,29. In fact, it is the secret
intestinal wall65,66 and in turn ingredient in bone broth! So if
make your gut less permeable, you don’t like the taste of bone
or ‘leaky’67,68. As such, it's widely broth or find it inconvenient to
seen as the #1 supplement for make, then an unflavored
leaky gut. Just be sure to get a collagen supplement is the way
pure free-form L-Glutamine to go. Just be sure to go with a
powder like this one for high quality grass-fed collagen
maximum absorption. protein powder.

5 PROBIOTICS
HELPS OUR OVERALL GUT HEALTH
PREBIOTICS
HELPS FUEL THE PROBIOTICS 6
Probiotics are good bacteria, which can help us digest
Prebiotics are like fertilizer for the the good
food better72,73, support bowel movements, strengthen
bacteria (probiotics) in your gut75,76. So by
our immune system73,74 and most of all, our intestinal
taking them you maximize all the amazing
wall24. Unfortunately, most probiotic supplements do
benefits of the good bacteria. The problem
very little as they are weakly dosed and use low quality
is that most prebiotic supplements contain
strains. The key is to look for one with a sizeable 30-50
high FODMAP ingredients, which can cause
billion CFUs per serve73 and 10-12 different powerful
bloating and ‘bathroom issues’77. That’s
strains74 like this probiotic my team and I developed
why we created this gentle, low FODMAP
after months of research & testing.
organic prebiotic fiber.

19
06 HEALTHY
HABITS
HERE ARE MY 4 FAVORITE WAYS TO FIGHT LEAKY GUT
THROUGH LIFESTYLE. HABITS THAT MAKE A DIFFERENCE!

I’ve seen people eat the strictest diets and take all the supplements under the sun, but still not
feel better. Why? They still live a poor lifestyle78. One filled with low quality sleep, chronic
stress & inactivity. If you get your daily habits in order, you’ll likely finally solve the missing
piece of the puzzle. Tip: use a habit tracking app to stay accountable, like Productive or Done.

This might sound like a pipe dream! But here’s how to do it.

01. Simply cut all electronics79 at 9pm, pop some magnesium citrate
(200-400mg)80, eat 5-10 walnuts or macadamias81,82, and then
SLEEP just relax with a book or some music or whatever chills you out.
8 HOURS And if you really want to sleep like a lion, go to bed by 10pm.
You’ll be amazed at how peaceful and long you can sleep.

Have a sauna or hot shower/bath. Listen to soothing music83 like

02. Bon Iver. Go for a walk84. Drop the caffeine85. Drink herbal tea86.
Block email outside work hours. Put your phone in airplane mode.
RELAX Don’t take things too seriously. Enter the present moment (a.k.a.
the power of now). Sound a bit ‘woo woo’? Certainly. But, this
approach to life can have a profound impact on your gut health.

Both of these can greatly reduce chronic stress and help with

03. sleep87. For breathing, try Dr Weil’s 3 breathing exercises.

Meanwhile, for meditation, try Headspace or the Transcendental
BREATHE Meditation technique (TM.org), which I try to do most days. Best
OR MEDITATE of all, the the benefits of meditation go way beyond reduced
stress. I can truly say it is a genuine life changer!

Just 7 minutes of daily HiiT (high intensity interval training) can

04. get the job done. Here’s what I use. But 30 minutes of yoga88 can
be even better for digestive health, especially since it incorporates
EXERCISE many of the benefits of meditation. Whatever you do, just avoid
LIGHTLY hardcore steady-state cardio (over 60 minutes) or heavy weights,
as they can add unnecessary stress to your system at this early
stage of healing, and possibly further aggravate leaky gut.

20
30 DAY
CHECKLIST
TO FIX YOUR GUT HEALTH, YOU NEED DO THE 6 STEPS
CONSISTENTLY OVER 30 DAYS. SO 1 MONTH FROM NOW ASK:

HAVE YOU ELIMINATED THE CAUSES?

Yes, I have cut the 5 main causes of leaky gut out of my lifestyle, including
inflammatory foods, gut-irritating drinks, unnecessary medications/OTC drugs
(under doctor supervision), stress & poor sleep, plus related gut health issues.

HAVE YOU FASTED?

Yes, I have fasted for 48-72 hours, consuming only bone broth (or collagen) and I
have done 3 subsequent 24-hour fasts.

HAVE YOU BEEN SHOPPING?

Yes, I have bought all my favorites foods from the Leaky Gut Food List (pages 11-
12), and ditched all the other foods (pages 13-14).

HAVE YOU EATEN CLEAN?

Yes, I have cooked up meals using blue and green foods (pages 11-12), while also
adhering to serving size recommendations for green foods.

HAVE YOU SUPPLEMENTED SMARTLY?

Yes, I have tried daily servings of L-Glutamine, probiotics and prebiotics, plus
taken Betaine HCL and digestive enzymes with meals.

HAVE YOU PRACTICED HEALTHY HABITS?

Yes, I have managed to stick to my 4 new habits (sleep, daily relaxation,
breathing/meditation and light exercise) during at least 20 of the last 30 days.

WHAT IF YOU’RE STILL STRUGGLING WITH LEAKY GUT

AFTER TICKING THE ABOVE BOXES FOR 30 DAYS?
Although most readers will find amazing relief over the next month, some may need more time to
heal (approx. 3-6 months) and possibly an even stricter diet (i.e. eat blue foods ONLY) to get back
to their best. This is especially the case if you’re tackling multiple issues at once, e.g. SIBO (small
intestinal bacterial overgrowth). So the best idea is to continue ticking the boxes above – with the
supervision of your health practitioner – and maintaining patience. A true virtue in this journey.

21
 PART TWO

SUMMARY
PYRAMIDS
& ACTION GUIDE
The easiest way to see what to eat,
drink and supplement with over the
long term. Plus exactly what you
should focus on over the next 3 days.
 FOOD
WHAT TO Borderliners
e.g. beans, chickpeas,
lentils, oats, quinoa, rice

EAT L E V E L 4 – T RY W H E N B E T T E R

OVER THE LONG

FODMAP vegetables FODMAP fruits
TERM e.g. asparagus, e.g. apples, blackberries,
cauliflower, garlic, mangoes, peaches, pears,
mushrooms, onion, peas plums, watermelon

Potential allergens Problematic nightshades

e.g. dairy incl. grass fed e.g. bell peppers /
butter, pastured eggs capsicum, eggplant

LEVEL 3 – EAT IF TOLERABLE

Starchy veg In-season low sugar fruit

e.g. cassava, parsnips, potatoes, e.g. blueberries, kiwifruit, lemon,
sweet potatoes, turnips, yams lime, raspberries, strawberries

Nuts & byproducts Prebiotic foods Probiotic foods

e.g. almonds, hazelnuts, e.g. green banana, nuts e.g. gherkins, red/purple
macadamias, walnuts, plus like almonds or a cabbage sauerkraut or a
their butters, flours, milks, oils prebiotic powder probiotic supplement

Wild fish & seafood Grass-fed meat Pastured poultry

e.g. anchovies, bass, calamari, e.g. beef, bison, elk, goat, e.g. chicken, duck,
flounder, haddock, salmon, lamb, pork (humane), goose, pheasant,
sardines, shrimp, tuna rabbit, venison quail, turkey

LEVEL 2 – EAT OFTEN

Non-starchy vegetables Leafy greens Healthy fats

e.g. broccoli, choy sum, e.g. arugula, chard, collard e.g. coconut oil, extra virgin
cucumber*, green beans, radishes greens, kale, lettuce (all types), olive oil, fish oil,
- *Peel & deseed spinach, watercress macadamia oil, MCT oil

LEVEL 1 – EAT LIKE CRAZY

VIEW FULL EXPLANATION HERE 23

 DRINKS
WHAT TO Borderliners
e.g. diet soda, GF beer, spirits

DRINK
with sugar-free mixers

L E V E L 4 – T RY W H E N B E T T E R

OVER THE LONG Coffee Dry wines

Organic coffee or e.g. brut champagne, cab sav,
TERM
decaffeinated coffee chardonnay, merlot, pinot
(small cup) noir, sauvignon blanc, shiraz

Caffeinated teas Fizzy water

Black, green, oolong, white, Mineral/soda water - can
e.g. jasmine, matcha, pu-erh cause bloating, so be careful

LEVEL 3 – DRINK IF TOLERABLE

Kombucha Nut milks

Low sugar or stevia-flavored Almond, coconut, hazelnut or
(max 1 cup due to FODMAPs) macadamia milk

Green juice Prebiotic water Herbal teas

Cold pressed with low With green banana flour, acacia e.g. ginger, licorice,
FODMAP green fiber, guar gum (PHGG) or a marshmallow root,
vegetables and no fruit prebiotic powder peppermint, slippery elm

Flavored water Green shake Kefir

With ACV, berries, cucumber, A blend of gut-friendly Almond, coconut, goat’s
ginger, lime, lemon, mint vegetables, healthy fats & protein milk, or grass-fed cow’s
and/or stevia milk kefir (if tolerable)

LEVEL 2 – DRINK OFTEN

Filtered tap water L-Glutamine water Bone broth

Use a BRITA jug or install a filter on Mix 5g of pure L-Glutamine Homemade beef bone broth -
your tap to minimize gut-irritating powder (like this one), with 8 or try flavorless collagen
toxins like chlorine oz / 240ml of water protein powder

LEVEL 1 – DRINK LIKE CRAZY

VIEW FULL EXPLANATION HERE 24

 SUPPLEMENTS
WHAT TO Borderliners
e.g. anti parasite (e.g. wormwood)

TAKE LEVEL 4 – SPECIFIC ISSUES

OVER THE LONG Curcumin

TERM 500-1,000 mg
of curcuminoids

N-Acetyl-Glucosamine Quercetin
200-500 mg NAG 100-200 mg, preferably
(derived from shellfish) in dihydrate form

LEVEL 3 – OPTIONAL

Colostrum Demulcent plants

1-3 g between meals My favorites - 500 mg DGL, 200 mg
(start small) slippery elm, 100 mg aloe vera

Zinc & magnesium Omega 3 fatty acids Vitamin D with K

10-20 mg of zinc and 1,000-2,000 mg of omega 3s 2,000-5,000 iu vitamin D3
200-400 mg of (EPA & DHA), e.g. 2 capsules with 50-100 mcg vitamin
magnesium of triple strength fish oil K2 (MK7)

Betaine HCl with pepsin Collagen protein Prebiotic powder

500-1,000 mg of HCl with 10- 10 g of hydrolyzed collagen 2.5-10 g low FODMAP
20 mg pepsin, plus ox bile peptides (high quality grass- prebiotics, e.g. acacia fiber
with main meals fed collagen is best) (start small ~ 2.5 g)

LEVEL 2 – GOOD IF BUDGET ALLOWS

L-Glutamine powder Digestive enzymes Probiotics

5 g with 8 oz (240 ml) water, 1 capsule of a powerful, plant- 30-50 billion CFUs with 10-12
taken 1-3 times a day based, broad spectrum enzyme quality strains, and delayed
between meals complex with each main meal release capsules, per day

LEVEL 1 – MY FAVORITES

VIEW FULL EXPLANATION HERE 25

THE NEXT
3 DAYS
IF YOU GET OFF TO A GOOD START AND BUILD MOMENTUM,
YOU’LL BE UNSTOPPABLE. HERE’S HOW TO DO THAT…

TODAY
1 First things first. Write down 3-5 specific reasons why you want to fix your gut
health. For example, for me it was all about getting rid of the endless bloating,
crazy bowel movements, various food intolerances and reflux. So get honest
here, as this will motivate you to stick to the protocol for 30 days.

Now, go through your cupboard and fridge, and ditch (don’t just hide) all the
‘red’ food & drinks that appear on page 14. Goodbye bread, cookies, pasta,
vegetable oils, sugary sauces, beer, soda etc..

For food today, try to just eat fish or meat, with a nice big salad dressed in
lemon juice, salt and olive oil. i.e. keep things nice and light.

And finally, try to get in a 20 minute walk at some point, and then prepare for an
early night, by shutting screens off around 8pm (phone, TV, computer) and
hitting the sheets around 9pm. Hello 8-9 hour sleep!

TOMORROW
2 Go shopping! Pickup your favorite foods from the ‘Leaky Gut Food List’ (pages
11-12), as well as a few of the supplements that sound best to you (page 19).

When you get home, cook up a gut-friendly meal that sounds hearty & delicious
- maybe even try one of my sample recipes (pages 17-18). Or, if you like, cook
up the bone broth (page 8) and consider trying a 48-72 hour bone broth fast.

Plus, get some light exercise in and go to bed early again.

NEXT DAY
3 Write out a daily habit checklist for good gut health. Even just 3 habits you’ll
promise to do each day for the next 30 days, will be awesome.

For example, you could promise to yourself to simply 1) eat no gluten or sugar,
2) limit alcohol to max 1 glass per day and 3) take L-Glutamine when you first
wake up each morning. But if you’re feeling ambitious and really want to see a
change, try picking 5-7 small daily habits to track over the next 30 days.

If you can get all of the above done over the next 3 days, you’ll be well on your way to feeling
insanely amazing again!

26
YOU’VE
GOT THIS
You know exactly what to do. Now you just need to
start doing it! And before you know it, you’ll be
feeling like your old self.

In fact, when you’re feeling amazing in 30, 60 or

maybe 90 days from now, let me know!

I’ve received 1000s of success stories over the years

and they are why I get up every single day. So don’t
be shy, I’d love to hear from you. You can write to me
at richard@goodbyeleakygut.com.

Good luck my friend! I can’t wait to hear all about

your success.
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