Heres How I Recommend You Do The Breathing Exercises
- Download the The Breathing App app and do it before and just after each meal. Although it is somewhat annoying to remember or take the time out to do this, all you need to do is try it out for the next 30 days.
- If you really struggle to do it, then at least try to nail it once a day with your biggest meal.
- As insurance, make sure you take a digestive enzyme or two just before each meal.
Leaky Gut: General Recommendations
So, while leaky guy can be a concerning condition to experience, know that one way to treat it is by eating right. A balanced diet, with emphasis on helpful enzymes, probiotics and less sugar, can help you get through each day better and better. Taking care of your body, starting with the proper leaky gut diet plan, goes a long way.
So thats it. No doctor bills. No scary drugs or unpronounceable medications. Just real, whole foods and some supplements. Just 7 natural sources helped my body in its amazing ability to fight for health on its own. You want to help your body kill yeast and avoid gluten. Reduce the amount of sugar you eat, and increase your intake of helpful natural substances like collagen and strong antimicrobial foods like coconut! Any foods that are gut-healthy are also great to implement into your diet, especially foods that are high in fiber.
I hope these tips help you if youre battling leaky gut. Cheers to a happy gut and an even happier you!
overgrowth-and-treated-my-leaky-gut/ Look forward to connecting with you there.
For more gut-friendly recipes and tips by Mollie, check out her blog www.molliemason.space and follow along on instagram
Eat My Clean Leaky Gut Diet Consisting Of Fish Meats Nuts Good Fats & Vegetables
Ive never understood why people say the leaky gut diet is complicated. Out of the top 10 leading diets out there its probably the simplest.
To make it really clear for you, Ill run through my favorite foods to eat. Importantly, Ill distinguish the healthiest foods from the rest, so you also get an idea of what to prioritize.
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Should You Commit To A Gluten
Its one of the most common questions we hear from the SIBO SOS community.
Some practitioners think only those with Celiac Disease need to be gluten-free.
Others think gluten is evil and should be avoided by everyone especially those with gut issues like Irritable Bowel Syndrome or Small Intestine Bacterial Overgrowth .
In Terms Of Taking Digestive Enzymes Heres What I Recommend
- Take 1-2 with each meal. I do this just before my meal.
- If you are still having digestion issues, consider upping the dose to 2-3. You most likely will be fine with 1-2.
- During the early stages of leaky gut recovery make sure you take them before any meal or snack, even a simple protein shake for example. The idea is to really give the digestive system a helping hand at every turn.
Most importantly, look for a digestive enzyme supplement that contains the best enzymes for supporting digestion of all food groups. Heres the list:
Since there are 100s of different digestive enzymes on the market I often get asked, which one is worth taking.
Well, as you might have read in my article on digestive enzymes it is really important to choose a digestive enzyme complex that ticks 3 boxes.
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Whats The Connection To Candida
How does this all relate to Candida? Well, there is a protein on the surface of Candida Albicans that is very, very similar to the proteins found in gluten. This link was noted back in 2003, when a team of researchers postulated that C. Albicans might actually be a trigger for celiac disease.
This protein is named HWP1, and its structure is very close to that of alpha-gliadin and gamma-gliadin, two of the protein groups found in gluten. It is this close similarity that confuses your immune system.
When Candida albicans attaches to the walls of your intestine and begins to spread, your immune system responds. As it attacks the Candida overgrowth, it also attempts to destroy the surface proteins like HWP1.
Avoiding gluten is usually a good idea if you suffer from Candida Related Complex. If you are already suffering from a disturbed gut flora and a permeable intestinal lining, eating gluten can trigger an inflammatory response that will set you back. Focus on avoiding foods that will inflame your digestive system, and eating foods that will help to repair it.
Side Effects Of Oat Milk
There are few oats side effects and drawbacks that include bloating, intestinal gas, intestinal blockage when chewed improperly, digestive disorders, diarrhea, constipation, and so on.
Though there is a slight potential for allergy, the main issues with oats are the high fiber content and the unfamiliarity of your digestive system with processing the increased levels of fiber.
Other than that, there is potential for inflammation caused from gluten intolerance. Although oats are gluten free, if they are processed with machinery that handles wheat then there is a possibly that cross contamination can cause ill effects.
Oat milk has certain drawbacks like:
- Includes natural and added sugars
- Contains gluten
- More expensive
- Plant-based carbs that are hard to digest
Its not all bad new. The benefits of oats are far reaching and if your body can process the whole grain then the superfood is sure to have an impact.
Additionally, oats are well regarded for weight loss because the fiber rich food extends the feeling of fullness for a longer period of time. It may take a slow adjustment by consuming small amounts of oats in the beginning, but if you can get your body used to the fiber content than the benefits may outweigh the side effects.
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If A Functional Doctor Diagnoses It Also Fight Other Conditions Related To Leaky Gut
Very few people just suffer from leaky gut.
Thats because intestinal hyperpermeability often causes further conditions or is caused or exacerbated/maintained by other conditions 105.
So you should be working very carefully with your doctor, or other health professional, to hunt out related conditions and then fight them head on as well.
So You Might Also Want To Consider Temporarily Cutting
- All nightshades. Potatoes, tomatoes, eggplants, peppers etc. These guys come packed with their own form of bug repellent, alkaloids. Suffice to say, not everyone responds well to them and they can cause inflammation and digestive issues93.
- Eggs. These can spike a high allergy response in a lot of people, and the lysozyme in egg white especially may be troublesome94.
- Nuts. Like eggs, these may not react well with your body95.
- Seeds. Seeds are meant to survive dormant for long periods of time and through varying conditions so, due to being constructed of natures tough-to-crack materials, even the sprouted ones can cause issues for some people.
- All vegetable starches. If youre still struggling 30 days into the diet, well then sadly, even that innocent looking sweet potato has to go96.
- All fruits. That low sugar berry shake you started loving on the leaky gut dietwell, that is out!
- All dairy. If you were eating raw unpasteurized yogurt for the probiotics or sheep cheese, stop. Its out as well97.
Of course the best news is that these eliminations arent necessarily permanent.
In idea #36 below, well look specifically at how to reintroduce these borderline foods in later to see if they still cause issues or whether some can be permanently added back into your diet.
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Hidden Sources Of Gluten In Sauces
Sauces are notorious for containing gluten and some you would never suspect.
The obvious sauces that contain hidden sources of gluten are those that have been thickened because wheat flour has been used as a thickener for a long time. A good example of this is with almost any homemade gravy recipe.
And you have to be careful when reading ingredients these days. Gluten is being hidden under different ingredients and thickening agents such as dextrin or modified food starch on many food labels.
But there are also other sauces that arent thickened that are still known to contain gluten because wheat was used at some stage during the processing and manufacturing.
Two good examples of this are most Soy Sauce and most Worcestershire Sauce.
Is Rice Bad For Leaky Gut
Sprouts are easier on our gut than grains: some of the lectins and foods that cause leaky gut include wheat, rice, spelt and soy. They contain large amounts of anti-nutrients or nutrient blockers called phytates and lectins. Sprouting and fermenting grains reduces these, making them easier to digest.
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Heres How I Incorporate Coconut Products Into My Daily Life
- I use 1 tablespoon of non-hydrogenated organic coconut oil in my daily shake/juice. Tastes insanely good and as weird as this sounds, gives a lovely mouth feel to the shake. Just make sure you get quality coconut oil that is not rancid and not filled with all kinds of crazy chemicals.
- Now and then I will have half a can of coconut milk in my shake instead of the oil . Probably 2 times a week. This is the taste of island holidays in food form!
- Since my gut is now in good health and able to handle oats these days, I will cook up some gluten-free oats with coconut milk on gym days. Of course, theres a lot of energy in this sort of concoction, so best to pair with commensurate training.
- Coconut oil is my go to cooking oil for many dishes, eg a mild Thai-style chicken & broccoli stir fry.
- You might even enjoy coconut kefir91 fermented coconut milk/yogurt.
If You Like Spirits Then Make Sure You Drink Them Heavily Diluted
Spirits are not as bad as many think, especially if you drink them like I do i.e. heavily diluted.
For example, I typically order a tall glass with 400ml soda water, a shot of vodka and a fresh wedge of lime. Plus minimal ice. That combination is so diluted you can barely taste the vodka. And thats how you know youve nailed it.
Importantly, I never use pop/soda/soft drinks as a mixer due to the sugar content.
But if I get sick of mixing with soda water, then I will mix with something like kombucha43. This can be pleasantly delicious, especially if you get a little naughty and choose kombucha with natural flavoring in it!
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What About Microbiome Testing For Leaky Gut
Although it is not specifically looking at intestinal permeability, it is taking a birds eye view at the state of your gut health and can possibly pinpoint underlying causes of leaky gut as well as hidden food intolerances that are potentially sustaining leaky gut.
Like the above tests, this can be expensive.
But if you want to get an interesting look at the state of your gut health, then consider a microbiome service like Viome they ship the testing kit to you, so the whole test can be done in the privacy of your own home.
Viome is my favorite microbiome company, since they are able to not only pinpoint imbalances, but also give you plain English advice on which foods to eat and which to avoid based on your unique gut bacterial balance.
Rinsing Soaking And Fermenting Quinoa: Does It Help
If you commonly eat quinoa, you probably know that rinsing it is an essential step in its preparation. This is intended to remove the saponins. However, studies show that rinsing is not enough.Similar to grains, quinoa also contains phytic acid. This is an anti-nutrient, which actively binds to important minerals and makes them unavailable to the body.
According to Weston A. Price foundation, quinoa should not only be rinsed, but also soaked, germinated and fermented prior to cooking to eliminate the majority of the phytic acid.
Take a look:
- Cooking quinoa without rinsing removed 15-20% of phytic acid
- Soaking 12-14 hours, then cooking removes 60-77% of phytic acid
- Fermenting with whey for 16-18 hours, then cooking eliminates 82-88% of phytic acid
- Soaking , germinating , fermenting , then cooking removes 97-98% of phytic acid
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Why Vegetable Oils Are Bad For Leaky Gut
These industrial vegetable oils are high in omega 6s, and known to be a vast contributor to the imbalance of omega 3s to 6s in the western diet87 (that now sees us typically consuming 20:1 omega 6s to 3s, when historically we consumed 1:1 or 2:1!
By contrast extra virgin olive oil88 and coconut oil which are non-industrial vegetable oils deliver much more balanced omega fatty acid profiles.
Most industrial vegetable oils are also susceptible to oxidation when cooked and typically GMO based.
Foods To Avoid On A Leaky Gut Diet
One of the major contributors to the development of leaky gut in the first place is a poor diet you know the typical Western diet full of processed and packaged foods.
And if youve followed Good Food Eating for sometime youve probably heard me harp on about pro-inflammatory foods. Really were talking about the same foods here. Foods that lead to increased inflammation are the types of foods that also lead to leaky gut.
The top 5 foods to avoid are:
Basically were just talking about all the types of ingredients we find in the thousands of food items we find lining supermarket shelves. They are parading as foods but they are not real food!
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Diet For Leaky Gut Syndrome
Foods to Avoid
There are many foods and substances that can cause inflammation and contribute to the development of a leaky gut, including:
- Refined carbohydrates, like white bread and pasta
- Glutinous grains, like barley, rye, and oats
- White sugar found in candy, baked goods, or cereal
- Dairy products, including milk, ice cream, and some cheeses
- Vegetable oils including soybean and canola
How To Live Leaky Gut Free Forever
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Consume Bone Broth To Supplement Collagen
Do you know one of the best ways to heal a leaky gut is to consume bone broth? This soup base contains an essential component called collagen.
Collagen is a structural protein that provides strength and integrity in many parts of the body such as the skin and connective tissues like the gut. Picture it as a scaffold that holds the framework together.
When the intestines become permeable, it means the structural integrity also weakens. Consuming bone broth can help supplement the tissue with more collagen.
Improves Heart Health By Lowering Cholesterol And Blood Pressure Levels
In clinical studies, findings suggest that buckwheat can help lower inflammation and unhealthy cholesterol levels, thereby helping to prevent cardiovascular disease. Intake is associated with lower serum total cholesterol levels, plus it decreases levels of LDL bad cholesterol while increasing HDL good cholesterol. A 2018 review published in the journal Nutrients found that in the majority of studies examined, blood glucose, total cholesterol and triglycerides were significantly decreased following buckwheat interventions compared with controls.
Studies also show that rutin, a phytonutrient found in this seed, is an important antioxidant for cardiovascular health. This phytonutrient supports the circulatory system and helps fight high blood pressure and high cholesterol, as does the high fiber content. Quercetin is another phenolic metabolite found in this ancient grain that in studies has been linked to a reduction of hyperlipidaemia, reduction of blood pressure and improved weight regulation.
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