I Know This Does Not Sound Good But Guess What
Courgettes take on the most meaty of flavors when done like this, and when added to a not-overly-wet ragu, they come together to create a flavor explosion.
Getting big flavors from other otherwise bland dishes is easy too. You just need to think about smart flavorings like garlic, herbs, capers, anchovies etc.
For example, pan roasted salmon with garlic-infused olive oil and capers, paired with lemon dressed rocket and oven roasted sweet potato fries dusted in some herbs or spices , is hard to beat.
That pepperoni pizza I mentioned earlierforget itgive me that salmon dish any day!
IDEA #22
Judiciously Use Chemicals At Home
Food additives, including carboxymethylcellulose and polysorbate-80, are known to affect gut bacteria . Eating highly processed foods will increase your intake of these chemicals.
Additionally, skincare products, household cleaning products, and environmental chemicals are grossly understudied as little to no regulation is involved in their use or approval.
Yet what we do know is that many chemicals are not good for your gut bacteria . When given a choice, always use natural cleaners and skin products, as well as toothpaste.
Be mindful of Green products. They can be full of chemicals too.
I recommend only using products that are tested to be 100% pure. You can find household products at Doterra. They are the most rigorously tested products on the market today. They are free of all hexanes and solvents, pesticides, herbicides, and other added contaminants.
You can find Doterra products here.
You Could Have A Hypersensitivity
Jessie Lapointe, an NYC-based brand manager, also felt the sting of suddenly developing a negative reaction to avocados. She went from eating whole avocados with a spoon for lunch to getting debilitating cramps one night after a sushi dinner that nearly sent her to the ER.
A few weeks after that awful evening episode, I grabbed a small avocado to toss in a smoothie, and proceeded to consume its contents at warp speed before work, Lapointe says. Moments later, I was projectile vomiting. Lesson learned.
After meeting with her general practitioner and discussing her latex allergy, Lapointe was diagnosed with “latex fruit syndrome.”
Approximately 30-50 percent of people who are allergic to natural rubber latex also have a hypersensitivity to avocados.
According to the National Center for Biotechnology Information, approximately 30-50 percent of people who are allergic to natural rubber latex also have a hypersensitivity to certain plant-based foods, including bananas, kiwis, bell peppers, andyou guessed itavocados.
Hypersensitivities are different from FODMAP intolerances because they do not involve the fermentation process in the gut, but do provoke gastrointestinal issues such as nausea, abdominal cramping, and vomiting.
Some will say what I have is not actually an allergy, but an intolerance or sensitivity, Lapointe says. If I touch avocado, or its in beauty products, there is no ill effect. However, even the slightest bit ingested causes gastrointestinal issues.
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What Is Zonulin And What Foods Trigger It
The lining of the epithelial cells forms a barrier between the hosts body and the guts lumen. These barrier cells are held together by tight junction proteins that hinder the entry of bacteria and foreign objects. Intracellular tight junctions tightly regulate trafficking between gut lining and blood stream. Zonulin is a protein that signals the tight junctions to open and close.
Leaky gut occurs when an increase in intestinal permeability causes bacteria, toxic digestive metabolites, bacterial toxins, and small molecules can leak into the blood stream.
The most powerful triggers of zonulin release are small exposure to large amounts of bacteria and Gliadin the main staple protein in wheat.
Historically this zonulin response was an essential part of our bodies defense mechanism. It would help flush away the bad bacteria we would encounter.
When the small intestine is exposed to any infection, it secretes zonulin in response, opening the tight junction door and expelling the infection to flush out the bad bacteria we may encounter.
The activation of the zonulin pathway may represent a defensive mechanism that flushes out microorganisms, contributing to the innate immune response of the host against changes in microbiome ecosystem, specifically bacterial colonization of the small intestine or changes in its composition or both!
Gut dysbiosis causes inappropriate production of increased amount of zonulin resulting in loss of gut barrier function.
Why Do Lectins Sometimes Lead To Upset Digestion
Lectins happen to be a plants major system of defense. Since plants cant put up their dukes, they try to poison those that come to eat them. If they succeed, the predators likely wont come back.
Lectins are found in many of the following foods:
- Lectin-rich grains
- Casein A1 cows milk
- Nightshade vegetables like peppers, squash, tomatoes, zucchini, and eggplant
Its funny how some of the foods youve been taught to see as healthy your whole life really can do damage. But if you educate yourself about what fruits and vegetables are low in lectins like avocados you can reap the benefits of a plant-based diet without suffering the negative consequences of eating lectins.
Your low lectin diet should consist of many different types of delicious plant foods like leafy green veggies, cruciferous vegetables, extra-virgin olive oil, perilla oil, avocados, and avocado oil. And it always bears repeating: Avocados are good for you and chock full of healthy fats. Eat one every day.
NOTE: Avocados do contain a good amount of histamines which some people may be sensitive to. This is the only instance in which you might not want to consume avocados regularly. Check with your doctor or nutritionist to see if you might be susceptible.
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Consider A Megadose Of L
First of all, its worth explaining that L-Glutamine is just an amino acid . And in fact, it is the most abundant amino acid naturally found in our blood!14
But heres the cool thing about it
you see, just like protein powder feeds your muscles so they can repair and grow stronger, L-Glutamine can fuel your gut lining15 so it too can repair damaged cells and come back healthier.
Reasons To Eat Avocados Everyday
Foods that have an incredible array of health benefits that go well beyond just their nutrient value are considered superfoods. These foods are typically loaded with a combination of critical fatty acids, antioxidant phytonutrients and essential amino acids. In this article, you will discover 3 major reasons to eat avocados everyday.
Avocados are native to Central America and were a favorite food of the Aztec Indians. It is part of the flowering plant family Lauraceae which includes camphor, bay laurel and cinnamon. Avocados are considered a fruit. They are cultivated in tropical climates throughout the world including southern Florida and California. Avocados are one of the best anti-aging superfoods to consume and you will learn the major reasons to eat avocados daily.
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Channel Your Inner Dalai Lama And Cut Work Stress Out Of Your Life
For the majority of us, our main source of stress is work.
And as we know, chronic stress is one of the top 5 causes of leaky gut, because it has a crippling effect on digestion and in general makes it very hard for your body to fight off the bad bacteria and yeast overgrowth causing leaky gut.
Not to mention the inflammation that flares up because of leaky gut.
Use A Brita Jug Or Other Filtering Device For Your Water
This is definitely not the most important idea on this list for leaky gut!
But it is still worth considering given that the chlorine & fluoride in your tap water120is a toxin and when it enters your body and potentially travels through your overly permeable gut barrier and into your bloodstream it may contribute to chronic systemic inflammation.
Most of all, this idea is so simple and cheap, why wouldnt you add it to your bag of leaky gut tricks!
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Why Is A Lectin Avoidance Diet Important
Its tough to talk about a lectin-free diet without first going into detail about those toxic, sticky little proteins first. So, lets take a look at the lectins in things like nightshades or most whole grains and why theyre harmful.Lectins are proteins found in plants that can latch onto the outsides of the cells in your intestine. When they do latch on like that, they can cause the tight junctions in your intestinal cells to break apart and become damaged.
When this happens, your intestinal wall becomes permeated. It can feel like you have a leaky gut because things that arent supposed to get through can invade your system. These are often toxins, foreign particles, and bad bacteria. The result is an upset stomach, swelling, and discomfort.
Level 4 Foods Eat Small Serves Occasionally
So they may be OK to eat monthly, in small quantities, but only once your gut is better and you have tested each of them .
- Borderliners eg beans, chickpeas, lentils, oats, quinoa, rice
There are some cooking techniques you can use as well to reduce their gut irritating potential. eg pressure cooking .
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This Is How You Can Heal Leaky Gut With Diet & The Foods You Should Avoid
The terms “leaky gut” and “leaky gut syndrome” are being used a lot more lately by integrative and functional nutrition experts, especially when speaking to patients who suffer from painful digestive conditions like IBS or celiac disease. While leaky gut is not yet a widely recognized medical condition, more research is starting to emerge to support the idea that you can heal and ease your digestive woes by changing your diet and lifestyle. Here, learn more about leaky gut, its potential causes, and what foods may help your healing process.
You Can Now Get All Of These Enzymes In One Supplement
Say hello to Pure Enzymes. It contains 18 enzymes in every capsule, including every enzyme above. Meaning, youll enjoy support no matter what youre eating.
Best of all, it is 3rd party certified gluten free, dairy free and soy free. Making it a true digestive hero we can count on!
If you havent tried it yet, you can .
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How To Live Leaky Gut Free Forever
Print Off The Food Pyramid Above
After you print it out, take your 3 year old nephew Timmy OTooles mediocre finger painting off the fridge and stick this up instead.
This pyramid is much more important, because it will not only serve as your daily reminder, but it will also act like a guest list at a clubonly foods on the list get into your fridge!
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What Causes A Leaky Gut
The exact cause of increased intestinal permeability is unknown but as our environment has become more processed and hygienic there has been an increase in autoimmune disease. Inside the human body is a complex ecosystem of microorganisms composed of viruses, bacteria, and fungi, all of which collectively constitute whats called the human gut microbiome. Balance and biodiversity in the gut microbiome create health. Imbalance and reduced diversity in this ecosystem create disease.
The gut microbiome protects us from dangerous bacteria, regulates our metabolism, aids in digestion, creates vitamins, manages hormone levels, disposes of toxins, feeds, and protects the lining of the gut and our immunity. Our relationship with our microbiome ecosystem is symbiotic. We provide a home for these microorganisms and give them food. In return, these organisms serve us in many ways
Our gut microbes help produce short-chain fatty acids to maintain the strength and integrity of our gut lining. The short-chain fatty acids are involved in regulating your immune system, healing, combating inflammation and may help protect you against cancer and many other diseases. There is a strong correlation between a weak intestinal lining and autoimmune diseases.
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
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How To Reintroduce Foods The Smart Way
- Order of foods Start with the least potentially reactive foods, eg in week 1 maybe start by adding some soaked and pressure cooked legumes back into your diet.
- Time for each food Wait 2-3 days after eating a new food, until you reintroduce the next food. Thats important, because some foods can take a day or two for any ill effects to be felt. So this means you will typically add just 2 foods back into your diet each week.
- Track with a diary Use a food diary to keep track of what foods youve added back in and how youve felt the hour after eating it, the next day and the day after. ie a food and symptoms tracking journal.
- Review with a health professional Once youve reintroduced everything, take your journal to your doctor or other health professional, and work out which foods can be permanently allowed back into your diet, which ones can be allowed now and then and which ones really shouldnt ever be a part of your diet.
IDEA #37
An Avocado A Day May Keep Your Gut Microbes Happy Study Shows
Everyone has different gut microbiomes, but eating avocado as part of a daily diet is a sure way to improve gut healtha new study from researchers at the University of Illinois shows.
Avocados are a healthy food that is high in dietary fiber and monounsaturated fat. However, it was not clear how avocados impact the microbes in the gastrointestinal system or gut.
The researchers found that people who ate avocado every day as part of a meal had a greater abundance of gut microbes that break down fiber and produce metabolites that support gut health. They also had greater microbial diversity compared to people who did not receive the avocado meals in the study.
Microbial metabolites are compounds the microbes produce that influence health, lead author Sharon Thompson says. Avocado consumption reduced bile acids and increased short chain fatty acids. These changes correlate with beneficial health outcomes.
The study included 163 adults between 25 and 45 years of age with overweight or obesitydefined as a BMI of at least 25 kg/m2but otherwise healthy.
They received one meal per day to consume as a replacement for either breakfast, lunch, or dinner. One group consumed an avocado with each meal, while the control group consumed a similar meal but without the avocado. The participants provided blood, urine, and fecal samples throughout the 12-week study. They also reported how much of the provided meals they consumed, and every four weeks recorded everything they ate.
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List Of Foods To Avoid Or Limit
Allergens, sensitivities, and chemicals can worsen your digestion as described above. Here is a list of foods to consider avoiding when you are following a gut-healing diet:
- Wheat containing foods
- Bread, pasta, cereals, crackers, wheat flour, tortillas, couscous, etc.
- Labels now require products to list if they contain wheat