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
Check For Food Intolerances
If you have symptoms such as cramping, bloating, abdominal pain, diarrhea, rashes, nausea, fatigue, and acid reflux, you may be suffering from a food intolerance. You can try eliminating common trigger foods to see if your symptoms improve. If you are able to identify a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health by changing your eating habits.
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 glands85.
By chewing your food like this, youll find your gut is better able to process it. Most of all, your body will be able to absorb more of the nutrition86and your leaky gut will not be bombarded by so many large undigested food particles.
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.
IDEA #19
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Where I Am Today:
I feel like a newborn baby. A completely different human. I look back on who I was when my GI was at its worst before gut healing protocol, I cant even believe that was me.
I would consider my GI to be mostly normal now. I can eat many of the higher FODMAP foods I had to steer clear of, like onions, garlic, asparagus, etc. The gas is completely gone, I have regular bowel movements, and my small bouts of constipation are short-lived. My anxiety has lifted, my energy is great, and my skin glows!
My thyroid function is in the normal range.
My hormones are still whacky, but Im fine with that being a work in progress. The process of balancing them is not an anxiety-ridden concept the way healing my gut was.
Im in a healthy, loving relationship with an individual who knows my health history and cares that I remain healthy. Hes the most honest and giving person I know and I cant believe I lucked out to have him in my life.
Follow me on for more health-related content and for updates on my health
You can read more about where Im at today here: An Update on My Gut Health Life After IBS.
I take it one day at a time. I try not to get stuck in the feedback loop of needing to control, needing to micromanage my health.
I notice if I eat too much sugar, I get incredibly depressed, so while I absolutely have a sweet tooth, I try to keep it under control. Im definitely an abstainer by nature, not a moderator, so for me it works best to eat zero sugar.
xoxo
Leaky Gut Diet Foods To Eat
If you suffer from leaky gut syndrome, youre overdue to consider adopting a leaky gut diet. Such a diet contains foods that support healing because they are easy to digest and can help repair the lining of the intestines.
Here are the best foods to include in a leaky gut syndrome diet:
In addition to eating a leaky gut diet, you can help repair your gut with certain supplements.
In a leaky gut treatment plan, there are many supplements that support digestive health as well as protect the gut lining from further damage. I believe the six most beneficial leaky gut supplements are:
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The Importance Of Seeking Medical Attention:
Simply put, you can live your whole life uncomfortably, but you dont have to.
Based on my story, you can see it is easy to make the healing process longer than it needs to be when the right medical professional isnt sought out from the beginning. I troubleshooted on my own for too long and once I did begin seeking help, I was unsure exactly where to go. I feel I lucked out in coming across Dena.
Without the GI Map, I never would have known the root cause of my gut symptoms as standardized methods for testing did not reveal any answers. Knowing exactly where my infection was coming from enabled me to address it and thereby heal from it.
When I consulted my gastroenterologist about my parasitic infection and leaky gut, he said they dont treat parasites and they dont believe in leaky gut. Suffice it to say, I stopped seeing that GI doctor. You can surmise there are large differences in the way professionals in various sectors of the medical field deal with things, and for me not dealing with my situation wasnt an option.
My gut healing protocol of kill and heal worked to resolve my symptoms and gave me a far better standard of living. Had I continued relying on western medicine, Im certain I would be exactly where I was, if not worse. This isnt to suggest you should not seek attention from a GI doctorit just happened to be that mine was not a part of my solution.
How To Speed Up Leaky Gut Healing
The fastest way to speed up leaky gut healing is to change your diet. Look to cut out and identify foods that can be triggers for your symptoms. Avoid foods that you may have allergies to and that can increase intestinal permeability.
Aim to enjoy a high-fiber diet that avoids processed sugars and grains. Aim to eat fibrous vegetables, some fruits, fermented foods, healthy fats and unprocessed meat.
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How Do I Know If I Have Leaky Gut Syndrome
Because Leaky Gut Syndrome isnt officially recognized as a real condition, it can be hard to identify if thats whats bringing you down. Especially considering that Leaky Gut is often associated with and can lead to1,4,5:
- Irritable Bowel Syndrome
- Autoimmune disorders, such as lupus
- Diabetes
Once these factors give way to a leaky gut, you then become at risk of developing the associated conditions listed above.
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.
IDEA #10
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So What Does Having A Leaky Gut Really Mean
The digestive tract is where we process and digest our food. The intestinal wall acts as a protective barrier and controls what is and is not allowed in the bloodstream. It does this through things called tight junctions. With leaky gut syndrome, the tight junctions become loose allowing bacteria and toxins into the bloodstream. This can lead to all sorts of health problems.
Cut Out All Processed Foods Sugars And Inflammatory Foods For At Least 1 Month
There is a lot of debate out there about FODMAPS, carbohydrates, etc. It can make your head explode if you read too many articles with so much contradicting evidence.
The problem is, if you read too much, you start to second guess every little thing you eat and become completely neurotic in the process.
I decided to approach it differently.
Cut out the most obvious offenders and relax about all the rest.
The most obvious culprits of poor gut health are:
- Sugar
- Dairy
- Gluten
Yes, we can get into a debate about grains, phytates, and other minutiae, but why not just eliminate the most obvious offenders and see if you get better?
That made a lot more sense to me that using some theoretical diet based on a lot of scientific stretching.
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Diseases Associated With Leaky Gut
There are some common digestive diseases as well as diseases found in other parts of the body that are often associated with leaky gut. These include conditions like Celiac Disease, Crohns Disease, and irritable bowel syndrome , or inflammatory bowel disease , as well as diabetes and liver disease. Many of these are considered autoimmune diseases or contain an autoimmune component. Autoimmune responses have been shown to be made worse by the presence of harmful substances that enter the bloodstream from the intestines. When these substances cross the intestinal barrier, the body recognizes them as foreign or harmful objects to be attacked through an immune response. Food allergies are another condition associated with leaky gut that can result in digestive issues and serious health problems. Heartburn, acid reflux and gastroesophageal reflux disease commonly occur due to food allergies and food sensitivities.
The immune system is also central to preventing other serious diseases like colon cancer. While research is still underway, scientists do know that the immune system is directly influenced by the makeup of the microbes and bacteria in the gut. There is a connection to be made and better understood the importance of maintaining a healthy digestive system, even in relation to causes and risk factors for serious diseases such as cancer.
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.
And since good quality green powders can be expensive, definitely only consider this idea if you still have money leftover after buying L-Glutamine, digestive enzymes and probiotics .
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Reduce Your Stress To Decrease Inflammation
Have you experienced a variety of symptoms while youre in a stressful situation? Perhaps you have a stomachache, bloating, or diarrhea.
Stress can cause all sorts of changes in the way the body behaves, and the gut is not an exemption. It affects not only the gut secretions but also the permeability of the walls.
People who are chronically stressed may not have the ideal healthy lifestyle as well. They may lack sleep or may not eat the right types of food, which increases the risk of having a leaky gut.
When youre in this situation for so long, it may be challenging to reset. You can try supplements to help improve your sleep.
Symptoms Of The Leaky Gut Syndrome
Want to know whether you have a leaky gut syndrome or not? Here are the possible symptoms that show if you are suffering from this issue.
- Having problem in digestion.
- Having different skin issues, such as rosacea and acne.
- Poor immune system
- Sometimes it can cause memory loss.
Some of the other possible symptoms of the leaky gut syndrome include chronic diarrhea, constipation, minerals deficiencies, and brain fog.
If you have these problems on a daily basis, then I would suggest you consult your doctor for that because it can cause issues for your health.
It is very important to cure Leaky Gut because it can cause severe health issues, and there might be some chances that it can cause depression, anxiety, migraine.
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Symptoms Of A Leaky Gut
Leaky gut syndrome has been linked to hormonal imbalances, joint pain, autoimmune diseases such as rheumatoid arthritis and Hashimotos thyroiditis, diabetes, fibromyalgia, anxiety, depression, eczema, and rosacea, just to name a few.
A properly functioning digestive system is critical to good health. Problems in our gastrointestinal tract can cause more than just stomach pain, gas, bloating, or diarrhea they can be the root cause of many chronic health problems. If your intestinal wall has been compromised, youll likely experience these symptoms and signs:
If youre experiencing any of these symptoms, leaky gut may be the culprit. Take this quiz to find out!
Do you think you have leaky gut?
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.
IDEA #8
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Finally Compare Yourself Against The 10 Symptoms Of Leaky Gut
Given that testing can be somewhat inconclusive, a quick way to work out the probability of leaky gut is to speak to your doctor about your symptoms.
And then of course, contrast them against the most common symptoms of leaky gut:
Some Cooking Notes For This Recipe
- Make sure to run your fermenting jar through the dishwasher before using it a hot wash will help remove any bacteria that could interfere with the fermentation.
- For starter culture, you can use a vegetable or dairy based one. I tend to personally opt for the former. Each sachet will likely have a couple of grams of culture. And come with instructions on how to prep it, before adding it to the jar.
- Your kraut can be stored for more than the 2 week period mentioned in the graphic. In fact, unopened, you could keep it for 6-9 months easily.
- But once you open your kraut, keep it in the fridge, and for max 2 months.
P.S. If you ever get sick of eating fermented vegetables then consider a probiotic supplement and of course, just be thankful you dont have to resort to a fecal transplant to restore your gut flora!
IDEA #20
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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.