Tuesday, June 11, 2024

How To Cure Leaky Gut With Food

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Is Leaky Gut Real

How To Heal Leaky Gut | Food Plan Included

Leaky gut is not technically recognized as a legitimate condition by medical professionals and therefore there is little scientific data to conclude whether or not leaky gut is real. However, there is significant research to back up the existence that the intestinal wall can become more permeable and toxins can leak through causing inflammation.

One study tested the impacts of microbes and toxins in the blood from increased intestinal permeability in order to diagnose leaky gut. They found a link between hyperpermeability and inflammation in relation to various diseases including IBS and Chrons .

Therefore it seems like while the existence of leaky gut can not be confirmed, there is substantial evidence to suggest that it does exist. Numerous studies suggest that increased permeability certainly can occur in the digestive tract and that this is liked to chronic inflammation and various gastrointestinal conditions.

Proponents of leaky gut are mostly practitioners of alternative medicines. Many even suggest that most modern diseases and illnesses originate in the gut, including autism, cancer, anxiety etc. However, these claims are not backed by science and lack research.

Avoid Eating Any Foods That Are Processed Or Filled With Preservatives Or Flavoring

I think we all know that saying goodbye to foods high in refined flours and sugars, low in nutrients and filled with chemicals, will help our gut health improve.

But I also understand that saying adios to these and hello to a diet focused on real whole foods is not a cheap exercise. But to be honest, it all comes down to what value you put on your health.

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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If Bored Only Eat Super Tasty Gut

Most people fall off the leaky gut diet and into a donut/pizza/bread-filled abyss, because they find the flavors bland.

And hey, Im not suggesting for a minute that chicken and broccoli tastes as good as a pepperoni pizza, but

if you stick to paleo-esque meals with big flavors, youll find it easy to stick to a clean diet.

For example, when Im craving pasta, especially a nice bowl of rigatoni with rich lamb shank ragu, I simply cook my pasta sauce as normal, but then instead of using spaghetti with it, I will shred 2 courgettes into thin strips and then pan fry them till they have some color.

The Most Effective Ways To Help A Client With Leaky Gut Syndrome

Top 10 Foods to Heal Leaky Gut Syndrome

Everyone and their mother seem to be talking about “Leaky Gut Syndrome” lately. As a wellness professional, you may even have clients coming to you with symptoms asking, “Do you think it might be leaky gut!?”.

Leaky Gut Syndrome refers to an increase in intestinal permeability or intestinal hyperpermeability in extreme cases.

A healthy gut lining allows only specific components of food to pass through into the bloodstream. This is how nutrients enter the bloodstream and promote health.

However, poor diet, stress, and some medications can damage the gut lining over time. The result is a more permeable gut lining, which allows larger particles to enter the bloodstream while failing to properly absorb key nutrients.

Undigested food particles, gut bacteria, proteins, and toxic waste shouldnt be able to enter the bloodstream. But when the gut lining becomes compromised they do, causing negative consequences.

While Leaky Gut was once thought to affect only those with serious medical conditions such as Celiac Disease, we now know that even slight increases in intestinal permeability can cause chronic health issues.

Common signs and symptoms of Leaky Gut include autoimmune disease, food sensitivities, digestive issues, inflammatory skin conditions, compromised immunity, joint pain, brain fog and low energy.

Today I’ll be discussing the most effective ways to help a client with leaky gut syndrome including

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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 lectins7,8.

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 phytates9,10, which your digestive system simply cant necessarily handle when it is in already poor shape.

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If youre in tune with the health and fitness industry, youll hear the phrase gut health repeated often. Why is this buzzword garnering tons of attention? Why is gut health so important?

Gut health refers to the balance of microorganisms that live in the digestive tract. Theres a delicate balance of essential microbes in the gut, and this balance is critical!

The spheres of modern life such as little sleep, eating processed high sugar foods, and even anxiety can upset your ‘gut feeling’ or, as the experts call it, the gut microbiome.

The optimum balance of these microorganisms is what ensures desirable physical health, mental health, and immunity.

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What Is The Leaky Gut Syndrome

The leaky gut syndrome is a rapidly growing condition that people from the world over are experiencing of late. Although problems begin with your digestive system if you have the leaky gut syndrome, it affects other aspects of your health as well.

Your gut is lined by a wall, which is similar to a net with small holes in them. These small holes act as filters and enable the passage of certain substances only. It acts as a shield to keep out the bigger, harmful substances from entering your body.

When someone has a leaky gut, it means that the gut lining is damaged and cannot optimally function as a barrier any longer. The smaller holes become larger and allow harmful substances like gluten, bad bacteria, and undigested food particles to enter your system and cause considerable damage to health.

Say Hello To Digestive Enzymes A Guts Best Friend


Digestive enzymes are amazing, but the key is knowing which enzymes you need in a supplement, since different enzymes help with different foods. So lets run through that now.

Enzymes for healthy fats

  • Lipase is the main enzyme that can help us break down the healthy fats we eat on the leaky gut diet. From extra virgin olive oil to avocados to tasty macadamia nuts, lipase makes turning fats into fatty acids and glycerol much easier. Can help with weight management too.

Enzymes for vegetables

  • Amylase can help break down the starches in our vegetables into simple/soluble sugars. An absolute digestive angel.
  • Cellulase, Hemicellulase and Xylanase can help us unlock key nutrients from vegetables, as well as fruits, by breaking down the fiber in them, eg cellulose.
  • Alpha-Galactosidase can help with cruciferous veg , as well as other carbs , meaning less bloating and gas! One of my favorites, especially since I no longer have to blame poor puppy Mr McShmoogles for ye olde flatulence!

Enzymes for our clean protein

  • A blend of alkaline, neutral and acid stable Protease enzymes can help us break down the protein in fish, chicken, meat, nuts and eggs, into peptides and amino acids. A big win with better protein break down is less bloating. Food baby be gone!

Enzymes for the harder-to-digest foods

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Level 2 Foods Enjoy Often

These foods are delicious and nutritious .

The range of flavors and textures available here should hopefully make sticking to the leaky gut diet easy or as easy as can be.

  • Wild fish & seafood eg anchovies, bass, calamari, flounder, haddock, herring, salmon, sardines, shrimp, tuna
  • Grass-fed meat eg beef, bison, elk, goat, lamb, pork , rabbit, venison
  • Pastured poultry eg chicken, duck, goose, pheasant, quail, turkey
  • Nuts & byproducts eg almonds, hazelnuts, macadamias, walnuts, plus their butters, flours, milks, oils
  • Prebiotic foods eg green banana/plantain, nuts or a prebiotic powder
  • Probiotic foods eg, gherkins, red sauerkraut or a probiotic supplement
  • Starchy veg eg cassava, parsnips, sweet potato, turnips, yams
  • In-season low sugar fruit eg blueberries, kiwifruit, lemon, lime, raspberries, strawberries
  • Some quick tips on eating level 2 foods

    • Clean protein the quality matters, a lot. So try to opt for wild caught, pastured, grass fed etc. And limit it to 5 ounces per serve, which is healthier and more affordable.
    • Probiotic and prebiotic foods start small and work up to larger serving sizes over time . And if you find these foods hard to eat often, try a probiotic supplement and prebiotic powder.
    • Nuts, fruits & starchy veg eat them often, but in small serving sizes. Eg 7-8 nuts, 10-12 berries, ½ a sweet potato. And if any of them dont sit well for you, ditch em!

    Typically, this group of foods will be 40% of our daily calories.

    How To Get Clean Filtered Water

    All you need to do is buy a $10 BRITA jug or bottle, which usually comes with 2 cartridges. Then keep an eye out for filter cartridge sales. When they pop up snap up a dozen!

    And if you want to up your filtered water game, get something super convenient like the big BRITA water tank this is great because you dont need to refill it multiple times a day and wait for the water to filter.

    Bonus benefit is that these filters make water taste so much better and by having a jug constantly next to you it will encourage you to down your 2-3 liter a day target.

    IDEA #35

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    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!

    Gut Health Is Ongoing

    How to Cure Leaky Gut Syndrome with Diet

    While it can take just weeks or months to see some improvements to leaky gut and general gut health, the process of healing is something ongoing.

    To enjoy continued gut health you will need to consistently avoid irritants to the gut and the types of foods that upset your intestinal balance and cause inflammation.

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    This Diet Is Best Done Under The Supervision Of A Health Care Provider

    An elemental diet provides nutrition components like protein, fat, and carbohydrates that are already broken down. The food is pre-digested, so your body doesnt have to do the work if it isnt able to. It is a way to give your digestive system a break.

    It is most commonly used for people with chronic digestive problems under a healthcare providers supervision. It is usually purchased but can be homemade. It is a liquid or a powder that is mixed with water.

    An elemental supplement can be consumed by the person or given through a feeding tube for severe cases where adequate nutrition can not be taken by mouth. It may be used for people with conditions such as Ulcerative Colitis, Crohns, or SIBO: Small intestinal bacterial overgrowth.

    The elemental diet has been shown to improve a leaky gut .

    Do You Struggle With Food Sensitivities

    Quite a few? Maybe theyve developed seemingly out of the blue over the years?

    Or are you removing more and more foods in an effort to figure out whats triggering your digestive issues and symptoms?

    I hear this all too often women who are eating only a small, select group of foods because its all they seem to tolerate.

    OR women who have developed a fear of food because they blame their symptoms on what they eat, or they seem to react to almost everything they eat.

    But it doesnt have to be this way! Food sensitivities can be overcome and healed, but we need to look to the root causes in order to properly do so.

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    Say Goodbye To Sugar In All Forms

    Not only will excessive sugar consumption fuel the growth of yeast / candida21, but also can also cause dysbiosis in your gut22.

    Whilst refined white sugar found in popular foods/drinks like soft drink, ice cream, sauces etc is obviously bad, when you have leaky gut so are the more innocent sounding sugars like brown sugar, raw sugar etc.

    Simply put, avoid all blatantly sugary products like sodas, sweets, desserts, etc, and also avoid the less obvious ones like sauces, low fat products.

    Have Leaky Gut These 7 Food Additives Might Be To Blame

    Is There A Diet To Cure Leaky Gut?

    Our intestines do more work than we give them credit for, with the ability to process the food we eat and utilize the nutrients for the health of our bodies all while we go about our daily lives. Individuals who may indulge in less than healthy diets could be doing damage to their intestines without even knowing it, and their digestive problems might be a result of something called leaky gut.

    Termed a medical gray area by physicians across the world, not much is known about this condition except that it can cause symptoms that make life difficult, including gas, bloating, and cramping after eating certain foods. Also called intestinal permeability, its thought to be linked to a wide variety of ailments including:

    • Lupus
    • Type 1 diabetes
    • And so many more!

    Leaky gut occurs in individuals when their intestinal lining breaks down and allows undigested food particles to enter into the bloodstream. This triggers an inflammatory response that can vary in severity, and until the gut lining is healed, the symptoms they experience will be ongoing. If youve ever had a stomach ache after eating a specific food or have a general feeling of unwellness all of the time, leaky gut could be the reason for the way you feel.

    Foods That Contribute To Leaky Gut

    Bolstering Our Gut Health


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    S To Heal Your Gut Naturally

    There are many contributing factors that affect your gut health. Factors such as diet, food intolerances, lifestyle, hormones, sleep, stress and especially medications will affect the state of how your body digests and eliminates what you eat and drink. When I wrote my ebook Perfect Digestive Health it was through dealing with my life long digestive issues and then finally discovering the way forward to good health.

    To help support your digestive health, I’ve gathered my top tips on how to heal your gut naturally. The below information is based on my book Perfect Digestive Healthand continual research on gut health.


    First of all, it’s important to know that there is a balance between good and bad bacteria in our digestive system, which is responsible for the way our bowel functions. Probiotics are live microorganisms that reside in the gut that play an integral role in maintaining healthy gut function by preventing the invasion of harmful microbes. They can also assist with

    • the elimination of toxins,
    • our ability to fight off infection and illness
    • regulating our metabolism
    • nutrient synthesis and absorption.

    Probiotics can be found in our Everyday Greens as well as fermented foods such as tempeh, miso, kefir, sauerkraut and yoghurt, as well as in powdered or capsule form from health food stores.


    3. DRINK TEA



    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 .

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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.

    IDEA #23

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