There was a time when I read something about probiotics helping leaky gut...so I took more probiotics.
Then it was silicium and leaky gut...so I took silicium.
Then it was stop dairy, gluten, fat, sugar...
Then it was increase fat, dairy, meat...
Now I just fly by the seat of my pants...mostly natural foods in the most natural way possible (meats, fish, chicken, etc grilled or broiled or baked) and fresh fruits and veggies...almost not 'artificial' anything.
If it hurts, I stop...if it feels good I keep going with it....I have never found any single hard & fast rule that works for everyone, no matter what the 'studies" say.
Drink a little wine, eat a little cheese, nibble on a little chocolate...
Everything in moderation including moderation.