Which Diet Helps Heal A Leaky Gut
What is the best diet for healing a leaky gut? A leaky gut has been linked to chronic disease and inflammation, two things that negatively impact your overall health. Information regarding leaky gut and ideal treatments is controversial and confusing.
Everyone seems to have a different cure. How do you decide which path to follow? Diet is one part of most treatment options. Is one diet better than another? Lets look at leaky gut and the diets that claim to treat it.
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 kefir fermented coconut milk/yogurt.
Chew Each Bite Of Food 20 Times Like Gandhi
Chew your drink and drink your food, Gandhi.
Taking a digestive enzyme supplement will help breakdown your food when it reaches your stomach and intestines. And I think you should definitely take them I know I do.
But to really give your gut a helping hand , you should basically pulverize your food in your mouth by chewing each bite around 20 times.
The more you chew the more it gets pre-broken down and the more digestive enzymes you yourself produce via your saliva glands.
And of course, 20 chews per bite of food is just a rough average. So if youre eating something really tough, like Uncle Bobs well done steak , then up the chew count, eg to 30.
Why Leaky Gut Isnt Going Away Anytime Soon
The lifestyle of western society of living in a hyperclean but incredibly toxic world with overuse of antibiotics creates a perfect storm for low diversity in our guts. Adding to this is the constant and ever-increasing stress on our nervous systems in all different forms from work, kids, athletics, and increasing expectations in all different areas of life.
Societies constant focus on behaviors such as destroying germs through constant cleaning and use of antibacterial gels or anti-bacterial hand soap can contribute to decreased diversity of bacteria in our gut thus further weakening our gut. This, combined with regular exposure to toxins from harmful household cleaning chemicals, beauty products . Exposure to chemicals in our daily products and preservatives in our food creates the perfect storm for killing off healthy microorganisms in our gut that we were meant to live in harmony with. Not to mention, the constant overload of toxins really stresses our immune system.
Medication Use Nsaids And Ppis
Medications like NSAIDS and PPIs have the capacity to disrupt intestinal barrier function and contribute to leaky gut conditions . These medications have been implicated in conditions such as IBD, IBS, chronic infection, and Celiac disease.
PPIs in particular are especially destructive to the gut as they lower stomach acid production. This effect opens the doors to harmful infections as well as malnutrition.
How To Get More Vitamin D
To increase your vitamin Vitamin D intake, consider increasing your natural exposure to sunlight by being outdoors in moderation as well as supplementing with a professional-grade vitamin. If youre considering a , we highly recommend purchasing from brands that are lab tested for purity such as Pure Encapsulations, Klaire Labs, Designs for health, and Thorne Research. since it goes through the most stringent last testing for purity, NSF Certified for Sport Certification. They offer several different dosages including a 5,000 IU vitamin D and 10,000 IU vitamin D version.
While it is suggested to take 5-10,000 IU of Vitamin D daily to help heal and maintain a strong gut, be sure to talk to your doctor before starting a vitamin D supplement. Your doctor may want to do a blood test to establish a baseline of what your current levels are as well as to monitor your levels of vitamin D after supplementing to make sure your dosage is appropriate.
Unsurprisingly It Can Be Hard To Find A L
Thats why I got together with my research team at Essential Stacks and created .
It is a high quality, bioavailable L-Glutamine powder designed for people looking to support their gut health and NOT for those trying to look like mini Arnold Schwarzeneggers.
That means it is free-form L-Glutamine , mixes easily, is super easy to take and comes without gut-irritating nasties like artificial flavors, sweeteners and fillers.
It contains everything in the checklist graphic above and I think youll really love it.
In fact, I know you will, because it is the #1 supplement readers tell me made THE difference for them.
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 kombucha. This can be pleasantly delicious, especially if you get a little naughty and choose kombucha with natural flavoring in it!
Work Toward A Heavily Plant
If youre experiencing leaky gut, a diet thats fiber-filled and plant-based can decrease inflammation and irritation from gluten and other sugars. Meat and fish are fine to consume, but focus on gluten-free grains, vegetables and fruits, nuts, seeds, and healthy fats . Plus, the prebiotics found in high-fiber whole foods like asparagus and whole-grain oats are crucial to feeding the probiotic bacteria in the gut microbiome and keeping it healthy.
What Are The Symptoms Of Leaky Gut Syndrome
Leaky gut syndrome can cause numerous issues, both physical and mental.
Abdominal pain, diarrhea, weight loss, bloating, constipation, fatigue, nausea, vomiting, and blood or mucous in stool, are all common symptoms of leaky gut.
The underlying cause of the syndrome has an affect on what symptoms are experienced by the sufferer.
Leaky Gut Home Remedies
Â Â Â Â Â Â A gluten-free diet is recommended for this protein substance is known to irritate the stomach linings.Â Foods rich in fiber should be part of their regular diet, for these foods have the ability to remove toxic substances from the body along with stool elimination.
Â Â Â Â Â Â âJunkâ foods, pickled and canned products, spicy foods, caffeinated and alcoholic beverages should preferably be avoided.
Â Â Â Â Â Â The use of probiotics like yogurt and kefir should be increased.Â This will maintain a healthy population of good bacteria in oneâs gut, which will minimize leaky gut symptoms to a great extent.
Â Â Â Â Â Â Herbs that aid in proper digestion and help deal with gut inflammatory conditions better should be used by sufferers regularly.Â Aloe vera helps in effective colon cleansing; ginger, turmeric, garlic, fennel seeds are good for improving digestion.
The Reseach On Psychological Stress
Frequent and constant stress changes digestion as well signaling between the gut microbiota and the central nervous system. In fact, leaky gut has been suggested as a possible contributing factor to disorders such as depression in which low-grade inflammation is often observed.
Many of us highly undervalue how much stress we really encounter on a daily basis. There are 4 major classifications of stress that we commonly encounter including time stress, anticipatory stress, situational stress, and encounter stress. Personally, my type A personality leads me to be prone to lots of time stress as I often have an overly ambitious checklist of things to do each day and I have to pump the breaks sometimes to stop stressing over how little time I have to get everything done. Check out Albrechts Four Types of Stress if you would like to learn more about the 4 major types of stress and strategies for managing them.
While this post isnt about managing psychological stress, it is one of the largest contributing factors to leaky gut. Here are a few tips on where to start with managing psychological stress:
Do I Need A Supplement
According to research published in the journal Frontiers in Immunology, there is some evidence that probiotics can improve the function of your gut and even help reverse leaky gut, but long-term studies are still needed. There is not a single study to date suggesting that probiotics are harmful.
Probiotic supplements are more like a fertilizer that communicates to your existing gut bacteria. It can regulate the pH and cross-talk to other bacteria, increasing short-chain fatty acids which is the food for the gut cells and help regulate inflammation and the immune system of the gut, says Dr. La Vella. Transitioning away from processed foods and toward whole foods is usually enough to keep your gut healthy.
Herbal supplements may be helpful in certain situations, but arent necessarily a quick fix.
I think of supplements as medications; there is always a risk and a benefit. I prefer to think about restoring ecosystem balance rather than supplementing to cover up a bad dietary or lifestyle choice, says Dr. La Vella.
Poor Diet And Inflammatory Foods
Sugar, alcohol, and some processed foods generally increase inflammation and intestinal damage, or may feed existing dysbiosis, which can lead to increased gut damage and leaky gut. And though these foods are often inflammatory, any food that you have a food sensitivity or food allergy to can continue to encourage leaky gut.
Gluten and gliadin, the proteins in wheat, barley, rye, spelt, and kamut have been shown to increase zonulin in celiac and non-celiac people alike [
Putting A Stop To Leaky Gut
Leaky gut gets blamed for everything from everyday stomach issues to pain to anxiety, yet it is one of the most mysterious ailments to diagnose and treat.
Part of the reason for this medical mystery is because the gut is such a vast and complex system. Science continues to find new ways that the gut can influence everything from heart health to keeping our brains young, says Dr. Alessio Fasano, director of the Center for Celiac Research and Treatment with Harvard-affiliated Massachusetts General Hospital. There is much we know about leaky gut in terms of how it affects peoples health, but there is still so much that is unknown.
How To Heal Leaky Gut Syndrome Fast
What would happen if one morning you awoke to find several holes in the exterior walls of your home? After the initial shock you would begin to think through what this means:
- Your home would certainly not function as it once had.
- The protective barrier it provided from the outside, would now be compromised.
- Young children or pets could easily get out, exposing them to all kinds of dangers.
- Intruders, pests, and bad weather could now get into your home.
- Even simple things like your air conditioning and heat would be negatively affected.
To say that living with these holes in your home is less than ideal is quite an understatement.
Similar to this scenario, leaky gut refers to a condition where holes compromise the integrity of the small intestine. As a result, the barrier between your digestive tract and your bloodstream no longer works at full capacity. Undigested food, toxins, and bacteria can gain entry into your bloodstream, which may trigger an autoimmune response. This can wreak havoc on your overall health.
If you are dealing with 2 or more of these symptoms, there is a chance that you may have leaky gut syndrome:
Lets look at 3 points of action:
- Foods to avoid
- Supplements that help heal
What To Drink While Fasting
Fasting for leaky gut consists of mostly drinks. Here is a list of our favorite drinks while fasting:
- Bone broth with Salt
- Filtered Water with a bit of lemon and salt
- Gerolsteiner Mineral Water
- Organic Tea any variety desired. Generally I dont recommend a lot of caffeinated teas, but an occasional green or black tea wont hurt.
Starting after week 1, we add the following to the list of drinks:
- 1 soup bowl of bone broth with 1 Tablespoon pureed grassfed or organic organ meat, typically liver, heart or kidney. One bowl per day.
Why? The organ meats are nourishing and help keep up energy during the fast. We found that this does not interfere with healing the gut, or the bacteria shift, if introduced at the start of week 2. Starting at week 4, and to start to break the fast, we add the following:
- 1 additional soup bowl of bone broth with 1 Tablespoon pureed grassfed muscle meat. This makes a total of 2 bowls of soup per day.
Avoid Foods That Damage Your Gut
There are many foods that can cause Leaky Gut, so make sure to avoid them. Its essential to avoid inflammatory foods because they are not good for the digestive system.
If you want a perfect gut than avoid eating sugar on a daily basis, you can also avoid having conventional dairy products.
According to recent studies, if you want a better immune system than you must avoid eating processed products as they can cause issues for your health.
You must also avoid drinking tap water because it is not good for your digestion and can slow down your immune system.
If you want a healthy gut to make sure to avoid eating foods contains sugar and are full of carbs. You can also replace gut damaging foods with gut healing foods.
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.
Important Notes On My L
We gradually build up
So during the first 3 build up days I go from 10 to 20 to 30g. And the reason I love this build up is it gives your body a chance to get used to the L-Glutamine and see how it sits with you.
Many people find going from 0g to 80g basically overnight can play more than a little havoc with their gut!
If you dose per my protocol you shouldnt experience any noticeable stomach problems. But you sure will notice the L-Glutamine working .
Ideally, we spread the dose throughout the day
For example, during the 30g days I would take 2 heaped teaspoons in a 8 ounce/240 ml glass of water before breakfast, lunch and dinner i.e. 3 x 10g.
This approach balances efficacy and convenience really well.
And means you can look forward to the positive effects of L-Glutamine kicking in very soon since the cells can take up glutamine powder very easily and the gut itself can regenerate fast.
Option to try a Go-Slow L-Glutamine megadose
If you want to take things slower and really check your tolerance to L-Glutamine, then you can edge up by just 5g a day, or even 2.5g.
So say we go with 5g increments, then that would look like:
- Days 1-5: Day 1 5g, day 2 10g, day 3 15g, day 4 20g, day 5 25g
- Days 6-9: Day 6 30g, day 7 30g, day 8 30g
- Days 9-12: Day 9 25g, day 10 20g, day 11 15g, day 12 10g
- Day 13+: Onto a maintenance dose of 5-10g per day
As with everything, please speak to your doctor
Avoid All Grains And Legumes For The Next Month
Life without any grains or legumes whatsoever can be tough. Whenever you plan a meal that is just meat/fish and vegetables it can feel like something is missing.
But if youre suffering from leaky gut and are really motivated to repair it fast, then leaving grains and legumes off the table, at least temporarily, is a no brainer. Especially GMO grains, which by design are the highest in anti-nutrients like lectins,.
Now, I will say, most grains & legumes dont quite irritate the gut lining as bad as those with gluten , but they are still loaded with anti-nutrients like lectins and phytates,, which your digestive system simply cant necessarily handle when it is in already poor shape.
Meditate And Get Enough Sleep
Stress management is also essential. Stress hormones wreak havoc on health and impair digestive function.
Activities like meditation and yoga can help heal these junctions by reducing stress neurotransmitters and hormones and increasing the happy hormones dopamine and oxytocin.
Take it a step further.
Mindful eating is imperative. Eating in a calm, pleasant place and having gratitude for your food improves digestion.
Dont forget adequate sleep. You need at least 7 hours of sleep per night to rest, restore, and repair your body.
Once You Start Feeling Pretty Good Consider Trying Gut
Heres the ultimate list of gut-friendly dairy you can consider. But make sure to stick to organic dairy products .
The beautiful thing with the list above is most are lactose free or very low in lactose. For example, yogurt contains bacteria which eat up the lactose sugar during fermentation. Or for example, grass fed butter is an end product with minimal inherent lactose.
Also many other above are naturally low in A1 casein.
To work out what is best for you, I recommend strongly working with a registered dietitian. They are magicians at helping us pinpoint the good from the bad.
For example, with my RDN we worked out I can tolerate goats cheese or buffalo mozzarella quite well. And also, a probiotic-rich organic unflavored yogurt works wonders for me as a dessert.
But everyone is different. And I implore you to first do 30 days completely dairy free, so you can then introduce one dairy product at a time and see how your body responds to it.
Natural Steps To Help Heal A Leaky Gut
So aside from maintaining a TRUE gluten free diet, what do we do to overcome this problem? Here is a list of the top 10 To do steps to naturally get your gut and health back on track:
This Diet Has Been Shown To Decrease Inflammation
The anti-inflammatory diet emphasizes fresh food, healthy oils, and fats, low sugar, more fish than meat, and an abundance of fruits and vegetables. In addition to being a healthy eating plan, it is relatively easy to stick to long term.
Its direct effect on gut permeability has not been studied but the diet includes foods shown to decrease inflammation .
Quick Leaky Gut Cure With Home Remedies & Diet
You can cure leaky gut quickly using home remedies. Natural treatment will heal leaky gut naturally without side effects. A permanent leaky gut cure is the high light of Natural cure for leaky gut.
>Read Testimonials:How I Cured Â leaky Gut with diet
The fact remains that there is an increase in evidence to suggest that intolerance to food has become a rather common problem.Â When an individual experience a greater amount of difficulty to digest certain food groups, consuming them even in small quantities can bring about unfavorable body reactions.
However, when a person develops sensitivities to a great number of food groups, then it is more likely that they are suffering from the leaky gut syndrome.
Low Stomach Acid Production
At this point in the article, you likely understand the importance of proper stomach acid production when it comes to healing leaky gut. Just to reinforce this idea, stomach acid is important for digestion and sterilization of food we consume.
If you have low stomach acid, this opens the doors to malnourishment and different types of infections in the gut. This ultimately contributes to leaky gut and the many branching health effects we have covered so far.
If you chronically deal with indigestion and heartburn, this is likely a sign that you have poor stomach acid production.
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
What Is Yeast Overgrowth And How Is It Related To Leaky Gut
Hippocrates said years and years ago that all disease begins in the gut and were finding more and more just how right he was. Your gut houses 70 percent of your immune system and of course the intestinal cells that break down food. Its where nutrients are absorbed and toxins are removed. Your gut is composed of about a tennis court worth of lining all scrunched together to soak up as many nutrients as possible.
Very simply, a yeast overgrowth happens when your bodys bad bacteria outnumbers its good. Candida, the most common fungus present in your mouth and gut, can be productive in small amounts, but when it is overgrown, it breaks through your intestinal wall and leaks into the bloodstream. When this happens, toxins that are supposed to be eliminated by the gut circle back into your system. This spillage of toxins into the blood is called leaky gut, and it is the root of many of our health problems.