Eat Prebiotic Foods To Fuel The Good Bacteria In Your Gut
Prebiotics are types of fiber that are indigestible , but digestible by the bacteria in our colon/large intestine. They just love to break it down and ferment it. In other words, prebiotics are the fuel they need to grow strong98.
And when our good bacteria is strong they can help us digest food better, support mood, improve immune system function, fend off bad bacteria, and of course, help with bowel movements and intestinal wall strength.
Since prebiotics feed the probiotics/good bacteria in our digestive system, we can think of them as actually being equal to probiotics in terms of importance. In fact, theyre a team!
But before you go crazy eating all types of prebiotic-rich foods, it is important to know that during the very early stages of fixing your gut health, you should be careful to avoid prebiotics that are high in FODMAPs, which I explain in my FODMAPs & leaky gut article.
But There Are 2 Big Problems With Fish Oil For Us Leaky Gutters
To solve these 2 problems you need to find a molecularly distilled fish oil AND one that uses enteric coated capsules . Together that means less toxins and less reflux.
My research team and I make Smart Omega fish oil to satisfy both these points.
Best of all, we push ourselves much further in terms of distillation to the point that our formula is triple strength and meets the strictest purity standards in the US as set out in Californias Prop 65.
Thats why I use it every day and experience no fishy burps. Perfect!
Prepare Your Grains & Nuts The Right Way
The vast majority of people and restaurants do not properly prepare their grains and nuts. When you dont prepare your grains or nuts the right way, it results in what most people may consider a food intolerance. In fact, wrong grain preparation may be the reason so many people claim to get digestive issues from grains such as wheat. Personally I have found that my body digests grains much better when I take the time to prepare them ahead of time.
So what is the right way to prepare grains and nuts?
Usually the proper preparation of a grain or nut involves a pre-soak in water. Dr. Weston A. Price, author of Nutrition and Physical Degeneration, discovered that traditional societies who never stepped into the modern world all intuitively did the same thing with their nuts and grains: they always soaked before eating or cooking. To them it was ridiculous to eat a nut or grain without soaking it first.
Nuts, grains, and legumes all contain substances which make it hard for our gut to digest them.
Many grains, for example, contain a substance called phytic acid which prevents the grain from being digested and even steals nutrients before we can absorb them. That means when you eat a whole grain, you are not getting all of the amazing stuff like vitamins, minerals, enzymes, and fiber.
If you want to learn more on this subject, you can check out this article on grain soaking.
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How Do You Know If You Have A Leaky Gut
There are tests for leaky gut, which can be useful if you want hard evidence that you need to address your gut health. In other words, having proof that something is going on in your body might help to motivate you to make changes in your lifestyle or stick to a protocol.
For a more detailed rundown of how you can know if you have leaky gut, read our blog How do you know if you have leaky gut? Some quick answers
At Healthpath we use a PEG test to look at leaky gut. Together with your symptom survey, our Registered Nutritional Therapists and Functional Medicine Practitioners use the results to build you a personal diet, lifestyle and supplement protocol to get you great gut health.
For all you need to know about leaky gut testing, read Testing for leaky gut syndrome: the complete guide .
For most people, we recommend a deep-dive into the workings of your gut: a Gut Health Test. Some of our Gut Health Tests look at your zonulin level, which is one marker of leaky gut.
However, theres really no comparison to a stand-alone leaky gut test and a Gut Health Test, which is a fully comprehensive analysis of the goings-on of your gut. It looks at:
- Your microbiomes health: stool consistency, pH levels, microbe diversity, enterotype, and dysbiosis index.
- Bacteria, yeasts , moulds, parasites, worms, H. pylori and pathogenic bacteria.
- Advanced biomarkers: digestive function, immune system and inflammation.
Bonus elements on more advanced tests include:
Intestinal Dysbiosis Pathogenic Infections And Low Beneficial Bacteria
Intestinal dysbiosis, whether from an overgrowth of bacteria , or parasites or fungi, are a well-recognized contributor to leaky gut by triggering the release of zonulin, and reducing the protective mucous layer in the large or small intestine . Poor diet, chronic stress, frequent antibiotic use, and regular lack of sleep have all been shown to contribute to dysbiosis as well.
Similarly, decreased beneficial bacteria in the gut are also associated with leaky gut, because beneficial bacteria help maintain the healthy mucous membrane in the gut and keep pathogens in check [61
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Download The Healthy Gut Diet
This includes the best foods for gut health and your daily plan to heal your gut naturally.
For a more comprehensive 28 DAY EATING PROGRAM FOR GUT HEALTH, download The Healthy Chef App and and start your 7-day free trial. Follow the eating plan and recipes and follow wellness tips from our nutritionalists. The recipes included in the 28-day program are also low FODMAP and gluten free.
Enjoy your journey of healthy eating with balance, wisdom and moderation.
Probiotics Will Save Your Life
Probiotics are the live microorganisms that reside in the gut. Probiotics support our immune system, aid digestion and assist with nutrient absorption into our bloodstream. Examples of foods that contain probiotics include kefir, pu erh tea, yoghurt, sauerkraut, kimchi, Healthy Chef Gut Collagen and Healthy Chef Everyday Greens.
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If You Like Red Wine Greatso Do I
Like with white wine, the crucial thing here is to choose dry over sweet so we cut down our sugar intake.
My favorite choices of red are thus pinot noir and a nice big shiraz . But other dry red wines include merlot and zinfandel.
What I perhaps like most about red wine is that it has a lot of taste memory, meaning it is relatively hard to over indulge.
So What Is A Green Powder Drink
Well, it is basically a concentrated powder made from a collection of blended plants, fruits and herbs.
I personally drink one every day or sometimes every other day because it is such a convenient way to sneak in a few extra servings of veg.
One scoop added to a protein shake or fresh vegetable juice is simple enough and the body can easily absorb the nutrients, which is very important when your gut is leaky and thus not absorbing nutrients as well as it should.
To be honest though, this idea is far from essential when it comes to solving your leaky gut, especially if you are following the ideas above on what to eat and what to avoid.
Thats why I see it as more of an insurance policy.
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Specialize In Cooking Just 7 Simple Paleo
Everyone out there is probably telling you to eat all kinds of crazy things to repair your gut.
From broccoli shakes to liver & choy sum stir frys, it can seem quite unappetizing and perhaps a little daunting.
Worse yet, the cookbooks out there focused on clean eating usually contain some of the most complicated recipes youll ever find.
From all my own trial and error, Ive found that picking and then sticking to a meal roster of just 7 meals is perfect, especially if you make sure they are easy and quick to cook, and only require a couple of ingredients.
You can find my 7 cornerstone meals in the free guide, but here is a brief overview of how they breakdown.
Eat More Healthy Fats
N-butyrate, a short-chain fatty acid, helps feed the cells that line the gut and help them heal. Your gut bacteria can produce more n-butyrate if you feed them soluble fibers in fruits and vegetables. You also can get n-butyrate in the form of Ghee, which is clarified butter. Another source of healthy fat is coconut oil, which contains medium-chain fatty acids that are good for the gut!
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S To Perfect Health: How To Heal Your Gut Naturally
All disease begins in the gut. Hippocrates
Hippocrates made this profound statement more than 2,000 years ago, but were only now coming to understand just how right he was. Gut health is critical to overall health, and an unhealthy gut contributes to a wide range of chronic diseases, including diabetes, obesity, autism, depression, and anxiety. Many researchers, myself included, believe that supporting intestinal health and restoring the integrity of the gut barrier are two of the most important goals of medicine in the 21st century.
If youre experiencing issues, learning how to support gut health naturally could make a difference in your overall health and well-being. If youre working in the health and wellness field as a nutritionist, health coach, or another allied provider, understanding gut health could help you support your clients as they work to restore and maintain a healthy microbiota. Read on to learn why a healthy gut is essential for creating a healthy body and how you can restore and maintain a healthy gut for life.
Finding natural methods to heal the gut can help you get relief from a wide range of distressing symptoms. Find out how to support a healthy gut through diet and lifestyle. #optimalhealth #changeagent #chriskresser
And Heres How I Recommend You Tackle This Diet
- For starters, grab my free leaky gut recovery guide to see my top 7 recipes. During my times of poor gut health Ive simply rotated amongst these 7 meal ideas. Theyre easy to cook, taste amazing and require very few ingredients.
- Fish and meats are your new BFF. This is where the majority of the flavor in the leaky gut diet comes from. Take the advice below in idea #14 seriously, and try to buy high quality meat and fish as much as possible.
- Focus on green and colorful vegetables. Obviously some of you will suffer from leaky gut syndrome so badly that even many vegetables out there will irritate your gut to no end. In which case simply eat what your body responds best to.
- Some* starch is okayin vegetable form that is. Depending on how you react try to eat some starchy vegetables like sweet potato, yam, yucca etc. I find the mouthfeel and way they fill me up to be most satisfying. And they really round of dishes made with the 2 food groups above. *Keep an eye on max serving size recommendations in the image above.
- Everything else. Nuts, eggs, many nightshades , low sugar fruit etc can all have their place in your leaky gut diet too, but theyre not for everyone. And as I explain below in idea #22, some of you may really need to limit serving size significantly and test these to see if they make sense for you.
No matter how good your diet is though, I highly recommend you take 1-2 digestive enzyme capsules before each meal per point #7 above.
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Poor Diet And Inflammatoryfoods
Sugar, alcohol, and some processed foods generally increaseinflammation and intestinal damage, or may feed existing dysbiosis,which can lead to increased gut damage and leaky gut. And though these foods areoften inflammatory, any food that you have a food sensitivity or food allergyto 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 [43
What If You Dont Like The Taste Of Bone Broth
Then try some flavorless collagen protein powder.
You see, heres the cool thing for those of us that dont want to be sipping on bone broth all the time
it turns out you can actually enjoy the secret ingredient in bone broth in powder form. And most interestingly of all, recent studies are showing it can be much more effective than food due to higher absorption rates of the amino acids in collagen6.
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How Is Leaky Gut Diagnosed
Leaky gut, also known as intestinal permeability, is common. Its hard to know exactly how many people have it because few doctors test for it. Parsley Health doctors usually diagnose leaky gut through a combination of specific specialty testing such as comprehensive stool cultures and detailed assessment of your symptoms and medical history. If you are diagnosed with intestinal permeability, the good news is, there are ways to heal a leaky gut.
Health Coaches: Why Focus On Gut Health
If youre in the health coaching profession, youll undoubtedly encounter clients with existing gut problems and chronic diseases. Some may struggle with obvious gastrointestinal symptoms such as constipation, diarrhea, gas, or bloating that clearly point to gut issues. However, others may have extraintestinal manifestations, such as blood sugar dysregulation or mental health issues, that are also rooted in gut dysfunction. No matter who youre working with, supporting your clients as they take steps to heal their gut naturally should be a priority due to the profound impact of gut health on overall health.
The idea of the gut affecting overall health may seem far-fetched to some people. Therefore, I recommend beginning any discussion of gut health by briefly describing the two related variables that determine gut health: the intestinal microbiota and the gut barrier.
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How To Eat For Leaky Gut
Cleaning up your diet can really help heal your leaky gutbecause some foods youre eating may inflame your gut.
Thoughthere are many possible healing diet options, the most important strategy forusing diet as a therapy is to focus on real foods and to listen to your body,not what everyone else is saying.
That said, the following diets may be supportive for youwhile healing leaky gut:
Inflammation Can Trigger Leaky Gut
There are varying degrees of the severity of Leaky Gut Syndrome which are induced by several inflammatory triggers including:
- Environmental toxins
- Too little or too much physical activity
Any of these factors can put the immune system into overdrive thereby damaging the gut lining. A damaged gut lining allows bacteria, large food particles, and debris to enter the bloodstream and be mistaken for potentially harmful microbes. Thus, the immune system launches an even more significant attack generating a buildup of inflammation within the gut that can ultimately spread to the joints, skin, thyroid, and also the brain.
This spreading inflammation is commonly referred to as chronic inflammation.
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The Definitive Functional Medicine Guide To All Things Gut Health
Your guts influence over your health cannot be overstated. The trillions of microbes and colonies located in your microbiome are the manufacturers and managers of how you look, feel, and think. It makes up 70-80% of your immune system, produces a large amount of your happy neurotransmitter serotonin, and contains 10 times more bacterial cells than you have human cells!
You are, in truth, more bacteria than human. And researchers are quickly learning just how much it regulates all aspects of your health.
When your microbiome is healthy your health is likely to be quite good. However, many lifestyle behaviors, toxic exposures, and dietary choices can compromise gut health and lead to many downstream health issues.
For example, when your microbiome is weakened or damaged, it can switch on a number of potential disease processes throughout the body that may, on the surface of things, seem to have very little to do with your actual gastrointestinal system.
That is why its vital to educate yourself on the microbiome. By doing so you are taking back control of your health. Read on to learn more about what happens when your gut is unhealthy, what causes poor gut health, natural ways to heal your gut, and more. This is your definitive guide to all things gut health.
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Processed Foods & Excessive Sugar
Processed foods are typically high in pro-inflammatory ingredients such as refined vegetable oils and carbohydrates. These lead to the growth of unhealthy gut bacteria that are linked to many chronic issues, including leaky gut. Further, a diet high in sugar, particularly added sugar in the form of fructose, harms the barrier function of the intestinal wall, thus causing increased permeability. 10,11
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