How To Heal Leaky Gut Syndrome
Before the process of healing the gut can begin, the problem must be recognized. To know the exact cause of your condition, your doctor may have to conduct an adequate diagnosis. Share your symptoms with your doctor. Once the necessary information has been analysed, you can start the healing process.
There is no direct form of treatment, as different approaches can be tried to provide a cure. Most health experts offer a combination of proper diet and medication to provide a holistic approach when it comes to how to quickly heal leaky gut syndrome.
Here are some of the ways or techniques used to cure or treat leaky gut:
Have The Right Combinations Of Medicines:
In addition to your healthy diet, you should have the right combination of medication and supplements. Various anti-inflammatory drugs, antibiotics, and supplements like probiotics, calcium, vitamin D, and iron may help with leaky gut. It would help if you also had a healthy combination of zinc, l-glutamine, collagen peptides, and probiotics. Zinc is an important element in the metabolism processes, and it is known mainly for its ability to boost and support the immune system. It plays a role in modifying the tight junctions of the linings in the intestine and helping to limit gut permeability.
L-glutamine is an essential amino acid, which also helps repair the intestinal lining in the digestive tract. It can be taken orally as a supplement in small doses to help intestinal permeability, especially after a strenuous exercise. Collagen peptides are available in almost every tissue in the body in the form of protein. They also play an important role in the health of the gut, as they can prevent further breakdown of the intestinal lining. Collagen peptides also have anti-inflammatory properties needed in the gut. We have already mentioned the importance of probiotics. They are well-known for their therapeutic use when it comes to the treatment and management of gastrointestinal issues. Probiotics help improve the guts microbiome, which can positively affect the entire digestive system.
How I Cook So Simple But Healthy Every Single Day
- Breakfast is usually simply a shake. This is how I start most mornings. Its easy for the digestive system to take, helps the body rapidly absorb much needed nutrition and is so easy to make, which means youll actually do it each day. Plus I always make sure my shakes contain some good fats, eg MCT oil or coconut oil, and protein, eg high quality collagen protein powder, which brings about some remarkable improvements in morning energy .
- Soup and bone broth make up 20-30% of meals. Alternating between these 2 liquid meals throughout the week works a treat. You can batch make and easily freeze both, making them so convenient to take out whenever needed. And if you dont like the taste then just try a scoop of collagen each day.
- Meat/fish + vegetable + vegetable starch . Simple combinations of the 2 paired with some nice flavors especially using herbs is just perfect. These dishes sit so easily in your stomach that they are seriously addictive!
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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 .
Changes In Gut Permeabilityy Are Now Validated By Research
The existence of a leaky gut used to be controversial. That all changed with the discovery of a molecule called zonulin.
In 2000, Dr. Alessio Fasano and his team discovered zonulin, a protein our body makes that opens and closes those doors in our gut called tight junctions . His research was initially done on celiac disease patients, but its significance reaches far beyond the world of celiac disease and gluten-related disorders. Zonulin has become a marker for intestinal permeability or leakiness.
As research has unfolded since 2001, we now know that a leaky gut correlates with inflammation and is seen in many other diseases such as IBS, depression, inflammatory bowel disease, and autoimmune diseases . The discovery of zonulin and the explosion of interest in gut health, leaky gut, and the microbiome are being investigated as significant, modifiable risk factors in our long-term health .
It must be noted that the topic of leaky gut is still not completely free of controversy. There is currently no universally accepted way to measure gut permeability. This means the diagnosis is made based on a persons symptoms. That is never ideal.
There are valid methods to study permeability, and commercial labs have created tests claiming to measure it. Still, in reality, the best way to measure gut permeability has not been determined.
All this being said, there is no debate that inflammation is bad, and decreasing inflammation will only be of benefit.
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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 high quality vitamin D supplement, we highly recommend purchasing from brands that are lab tested for purity such as Pure Encapsulations, Klaire Labs, Designs for health, and Thorne Research. Our favorite for vitamin D is from 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.
Feed Your Gut Bacteria With The Right Leaky Gut Diet
Since the problem involves the small intestines, its only right to pay close attention to the types of food you eat. When you have a leaky gut, you can consider:
- Increasing your fiber intake as bacteria love to eat it as well
- Nourishing your body with plenty of greens to reduce inflammation and improve immune function
- Staying away from processed and junk food, which is usually high in sugar and boosts inflammation risks
- Eating healthy or good fats such as avocados, olive oil, and some nuts
- Adding sprouted seeds to introduce essential nutrients such as zinc and reduce the anti-nutrients like lectin
What are Anti-Nutrients? These are compounds present in plants that reduce the ability of the body to absorb nutrients.
Healing a leaky gut may take a while, but its definitely possible. Even better, you can do it naturally since medications may only make the situation worse.
Before you do anything, though, always consult with your doctor. Work with them to find out the best course of action.
You can use this as your guide when you want to ask the right questions or make informed health decisions.
What are your tips on how to treat a leaky gut? Share them in the comments section below.
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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.
When To Wake Up
Let your body wake up naturally
Sleeping in line with your bodys natural circadian rhythm is important for good sleep and a healthy gut.
The gut microbiota has a circadian rhythm like we do, said Azcárate-Peril. Our gut microbiota will fluctuate in terms of composition and abundance based on our rhythm of when we eat and sleep. If that circadian rhythm is disrupted, we are going to have issues. We dont want to interrupt that cycle.
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Can You Completely Heal A Leaky Gut
While its impossible to say whether or not you can completely heal leaky gut, you can certainly make it better.
Everyones guts are leaky to some extent: our small intestine is supposed to let out certain particles into the rest of the body. Its only a problem when it starts to let out the wrong types.
You need your gut to remember what to let out and what to keep in. The good news is, theres a lot of evidence that you can help it do that.
Gout Remedies That Work
Gout is something that plagues more and more people every day, and its caused from uric acid buildup in the body. I want to go over my top six home gout remedies all-natural ways to beat gout symptoms but right before that, go over the diet that is crucial to get rid of gout, along with the worst food offenders.
So if you have gout, the first thing you have to do is eliminate the excess sugar and grains in your diet, as well as processed meat. That means you need to kick that sugar addiction, as sugar feeds yeast in the body and conventional grains turn into sugar. Meanwhile, those meats are full of unhealthy hormones and antibiotics, and theyre so acidic to your system. In terms of beverages, its important to stay away from alcohol. Diet- and drink-wise, those are the best things you can do right now to eliminate gout symptoms.
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How Long To Fast
Interestingly, there is very little information out there about how long of a fast is needed to heal leaky gut. One of the better articles available from Mark Sisson Long Fasts: Worth the Risk? fails to even mention healing leaky gut or resetting sugar cravings.
I think to heal leaky gut, one needs to fast for at least two weeks. Three to four weeks is even better. Why? Shifting the balance of bacteria and yeast in the gut only takes about 3-4 days. However, healing the holes in the gut takes a lot longer, typically 2-4 weeks. Elimination of sugar cravings takes about 3 days.
My Best Advice For Making This Easy
- For the next 4 weeks consider avoiding any occasions where youll be tempted to have a drink. i.e. Take yourself out of the drinking environments and make this month of saying no as easy as possible. Its just a month after all!
- If you cant or dont want to avoid these situations, then make sure you have your reason for not drinking ready to go. As it can be a real pain to have to explain some long winded story about intestinal hyperpermeability to every single person who asks and they do ask!
- Use other state-changing techniques to replace alcohols role. You see, many of us like alcohol because of how it changes our emotional state. Whether its blowing off a hard week at work or wanting to relax on the weekend with friends, it is a state change were after. Thankfully you can get as good a change from exercise, meditation, breathing, yoga etc.
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And If You Want To Support Your Poor Ol Gut Get Some Probiotics
If youve ever drunk a little too much alcohol, then youve no doubt felt firsthand how it can cause havoc to the delicate balance of bacteria in our guts44 .
So taking probiotics can be a smart idea to keep things in better balance and more able to deal with those couple of glasses of pinot.
Now, if like me you cant stomach eating sauerkraut45 every time you drink , then consider trying a probiotic supplement, which well look at in the next point.
Abstain From All Alcohol For 30 Days And Say Goodbye To Beer Forever
Your gut is not a huge fan of alcohol. And that shouldnt be a surprise given alcohol itself is the natural result of yeast overgrowth and sugar37!
I go through a detailed explanation here in my article on alcohol and leaky gut syndrome, where I explain how alcohol messes with your digestion , reduces your ability to control inflammation39 , and it makes the openings in your gut lining larger .
Oh yeah, and alcohol is fantastic at depleting your levels of mucosal-supporting zinc too42!
These effects are magnified if you drink alcohol on an empty stomach, which is so often the case when people go for after work or pre-dinner drinks.
So heres my guide to alcohol and leaky gut
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How To Fix Leaky Gut Naturally
For many, it can be difficult to fix leaky gut when you dont know where to start, and thats where we come in. But before we share our approach to repairing your gut, first, we want to help you gain a clear understanding of what gut health means and why its important.
We have all heard the phrase, trust your gut or I have a gut feeling but did you ever wonder why people say that? The gut is another word for your digestive system. Often people describe emotions and intuitive feelings as having a strong effect on the gut, to the extent that at times these feelings seem to come from the stomach and lower intestinal area. Scientists have discovered that after the brain, the nervous systems second biggest network of closely interconnected neurons is in the digestive tract. The actual signals come from your brain, but the nerve cells in your gut do play a part in your emotion and intuition. In fact, 90% of our neurotransmitters such as serotonin are made in our gut.
If you have struggled with acid reflux, constipation, diarrhea, abdominal cramping, bloating or nausea, you understand the impact that gut health can play in your day-to-day life. There are a number of things that can throw our gut out of balance and lead to these symptoms including illness , stress, dysbiosis , food allergies and sensitivities, lack of fiber, parasites, and more.
Intermittent Fasting Has Many Benefits But Is Not Fit For Everyone
The recent darling of the dietary world is intermittent fasting. There are several types of intermittent fasting programs, of which the most popular is the 16:8 plan. Intermittent fasting is not recommended for everyone.
The ability of intermittent fasting to lower inflammation has been proven . More recent research has shown that alternate-day fasting and time-restricted fasting methods appear to improve gut permeability. This means they make the gut less leaky.
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Tips On How To Heal A Leaky Gut Faster
To heal faster, you need to give yourself the opportunity to do so. The following tips will give you a solid foundation to promote intestinal healing.
Tip #1. Lower, or at least manage, your stress
Research shows stress is a cause of leaky gut.
Reducing stress, then, helps to remove a cause of leaky gut, positioning you for better healing. Finding ways to reduce stress whether you prefer meditation, yoga, Tai Chi, exercise, or a hobby is a must.
Tip #2. Exercise
Not only does exercise help to ease stress, but research also shows it helps to restore your guts microbiota, the probiotic bacteria that live in your gut and promote great overall health .
Tip #3. Get more sleep
Fail to get enough sleep, and youll disrupt the balance of those good probiotic bacteria in your gut. And it turns out, an imbalance in the balance of healthy probiotic bacteria in your gut impacts the quality of your sleep.
This means it may be hard at first to sleep well with a leaky gut. Its vital that you make the effort. By getting more sleep, youll be helping both your body to relax and the good bacteria that help keep your intestines healthy to thrive.
Tip #4. Eliminate junk and processed foods from your diet
You wont get better if you consume chemicals and artificial ingredients your body does not recognize. Starchy foods and those loaded with fats also stress your digestive tract. This is a must for healing.
Tip #5. Limit or cut out alcohol consumption
Tip #6. Stop smoking
Take A Probiotic Supplement Daily
Unless youre going around eating sauerkraut all day like some crazed German Popeye, your gut will be crying out for probiotics, aka good bacteria.
The reason probiotics work so well is something I dive deep into in my article on probiotics and leaky gut syndrome.
But one of the most interesting roles it can play is its ability to fight leaky gut by enhancing the production of tight junction proteins as mentioned in Frontiers In Immunologys 2017 research paper on leaky gut.
In addition, the good bacteria can help to fight off bad bacteria and yeast overgrowth, so that your gut flora can start regaining a healthy balance48.
And best of all, continued use of probiotics can help ensure the ratio of good to bad bacteria stays in the healthy range, which means bad bacteria and excessive yeast may not return and cause leaky gut again. A bonus benefit is that a healthy gut flora will also aid digestion49.
When all 3 benefits are taken together you can see why probiotics are at the heart of any leaky gut recovery protocol.
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