How Do You Get Rid Of Leaky Gut
Now that weve been talked about leaky gut symptoms, causes and opinions, lets talk about how to test for and repair leaky gut.
How do you test for leaky gut?
Several leaky gut syndrome tests are available that can help confirm a diagnosis and point you in the right treatment direction. Tests are helpful for identifying specific sensitivities and uncovering which types of toxins or deficiencies are contributing to your symptoms. Leaky gut tests include:
- Zonulin or Lactulose Tests
- Organic Acid Vitamin and Mineral Deficiencies Tests
- Lactulose Mannitol Test
What leaky gut treatments are available?
After years of research and patient care, I developed a four-step process for helping to heal leaky gut. I cover this process in my article entitled the Leaky Gut Diet and Treatment Plan. If youre concerned that you or a loved one may have leaky gut symptoms, I encourage you to read the detailed instructions, food suggestions and recommended leaky gut supplements listed in this article.
The basic steps to healing leaky gut are as follows:
Two of the most common questions people ask are: What can I eat if I have leaky gut syndrome? And what should I NOT eat when I have leaky gut?
Eat Fewer Fodmap Foods
FODMAP is an acronym for fermentable oligo-, di-, and monosaccharides and polyols. These foods are highly fermentable, and they are not well absorbed in the small bowel. They pass from your stomach through your small intestine and into your large intestine mostly undigested and unabsorbed. Foodss high in FODMAPs are fast food for the bacteria that live naturally in the large bowel. This can lead to bowel distention if your bodies gut microbiome is out of balance. If you are suffering from dysbiosis, small intestinal bacterial overgrowth or leaky gut, you will want to repair your gut first before you reintroduce these foods.
Foods that may trigger digestive symptoms in sensitive individuals:
Fructan sources: Wheat, Rye, Garlic, onion, leeks, scallions, artichokes, nectarines, persimmon, tamarillo, watermelon, white peaches, chamomile and fennel tea, and chicory-based coffee substitutes.
Galacto-oligosaccharides sources: Beans, lentils, soybeans and soy products (textured vegetable proteins, and cashews and pistachios.
Lactose sources: Dairy products and ingredients from cow, goat, or sheeps milk.
Fructose sources: Certain fruits , asparagus, artichoke, sugar snap peas, Rum, Honey, high-fructose corn syrup, agave nectar, fructose, fruit juice concentrate.
Note: When reintroducing FODMAP, you can test one FOODMAP group at a time, and not each individual food.
Also Check: Why Does Salad Make Me Poop Immediately
Leaky Gut Time Factors
How seriously you take your diet
Personally speaking, I did not get a healing diet right the first time at all. I cheated a ton on the wrong foods . Treats within reason will likely sabotage you theyll help you keep your sanity, but they need to be within reason! Baked cinnamon apples saved me so many times.
How many healing foods you add.
I also focused all on the food that I should cut out and not at all on the foods that I should be adding in. I would gladly eat a smoothie for every meal just because I thought it was okay since it was all foods I could have. While it was a fine treat, it was not healing whatsoever.
Food is medicine and the foods that we add in are more important than the ones we cut out. Adding in bone broths, healing herbs, tons of veggies, pasture raised meat, healthy fats, and fruit in moderation and focusing on quality, quality, quality is crucial for healing your gut.
How poorly effected your gut is in the first place.
Someone who had one too many rounds on antibiotics is on a whole other level than someone whos had ulcerative colitis for five years. The same goes for those with parasites, gut infections, and more. we cant all expect to have the same healing time!
How much stress youre under.
So, there are a lot of factors.
Recommended Reading: Soy Milk And Diarrhea
How I Megadose L
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.
You May Like: Can Eating A Lot Of Salad Cause Diarrhea
Replace Your Morning Cup O Joe With Some Herbal Teas
This need not be forever, but it should definitely be your approach for the next 1-3 months whilst you are recovering from leaky gut.
You see coffee, including decaf, is not good for your intestinal lining79. .
You can read my in-depth article here on coffee and leaky gut, but the exec summary version is that coffee irritates the gut , causes inflammation , gets confused by our bodies as gluten 80 and the caffeine itself spurs on adrenal fatigue.
Antibiotics And Gut Health
Antibiotics are types of medications used to fight bacterial infections and kill bad bacteria in the gut, bloodstream, and elsewhere in the body.
Like most medications, antibiotics come with side effects. According to the U.S. National Library of Medicine, these side effects may include nausea, diarrhea, yeast infections, and skin rashes. Side effects and adverse reactions can happen because of the way these powerful drugs affect gut health.
Also Check: What Does It Mean When You Keep Having Heartburn
Which Digestive Enzyme Is Best To Take
Up until recently I struggled to find a specific product that met all 4 points. Unfortunately, the market is just saturated with weak, low quality, allergen-laced digestive enzymes.
So together with my research team at Essential Stacks we decided to create our own high quality digestive enzyme complex, that ticks all 4 points.
And of course it contains all the different enzymes listed in the image above.
As you can imagine this was a monumental challenge. It took months of research and product testing. But after working with our expert team of formulators and the most experienced enzyme manufacturer in the country, we finally got there!
If youre interested you can learn more about our digestive enzyme supplement .
Are Eggs Bad For Leaky Gut
Fatty fish like salmon is another choice that can be cooked in ways that work well for a leaky gut diet. Just be sure not to overcook the meat, as this can make the fibers tough to chew . Eggs are another protein source that can be cooked in a variety of ways and pair well with other nutritious foods.
Dont Miss: Does Peanut Butter Cause Heartburn
Read Also: Do Bananas Make You Bloated
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!
Recommended Reading: Allergic To Lettuce Diarrhea
What Is Yeast Overgrowth And How Is It Related To Leaky Gut
Hippocrates said years and years ago that all disease begins in the gut and were finding more and more just how right he was. Your gut houses 70 percent of your immune system and of course the intestinal cells that break down food. Its where nutrients are absorbed and toxins are removed. Your gut is composed of about a tennis court worth of lining all scrunched together to soak up as many nutrients as possible.
Very simply, a yeast overgrowth happens when your bodys bad bacteria outnumbers its good. Candida, the most common fungus present in your mouth and gut, can be productive in small amounts, but when it is overgrown, it breaks through your intestinal wall and leaks into the bloodstream. When this happens, toxins that are supposed to be eliminated by the gut circle back into your system. This spillage of toxins into the blood is called leaky gut, and it is the root of many of our health problems.
Don’t Miss: Ibs Mayo
Jicama: Also Known As A Mexican Turnip
This fresh, sweet and crunchy root vegetable is power-packed with fiber. One cup of raw jicama chopped up and added to a salad will bring a whopping 6g of fiber to the table 15% of your daily recommended intake.
And jicama is also great for weight loss and blood sugar control. Plus, its high in vitamin C.
This uniquely textured veggie is perfect for salads, smoothies, and stir-fries.
I Dont Want To Sound Like Some Kind Of Crazy New Age Hippy But Heres My Sincere Advice
Unlike a lot of the other ideas in this article, I genuinely believe this should be a permanent lifestyle change.
For example, whilst alcohol is something your gut can most likely take in moderation when youre back to good health, I really dont think gluten is for most of us.
Of course, everyone is different and you will find out pretty soon if you reintroduce it into your diet after 30-90 days.
I will note that currently I do consume some gluten. But it is usually as trace/small amounts. For example, occasionally I might eat some oats for breakfast that are not certified gluten free.
P.S. if you find it hard to ditch these types of foods completely, fear not. As there are some fantastic recipes to make a lot of these foods gut-friendly.
For example, checkout my gut-friendly, gluten-free pancakes recipe. Foodgasm incoming!
Read Also: Why Does Lettuce Give Me Diarrhea
Why I Love Fish Oils Omega
For starters, omega 3s are an anti-inflammation powerhouse116 , and unsurprisingly this has been shown to extend to supporting intestinal inflammation.
In addition, studies are now showing these essential fatty acids can support gut bacteria through an increase in butyrate-producing bacteria .
And even help reverse gastrointestinal mucosal injury .
Most importantly for us though, is the earlier PLOS One study showing how the fatty acids in fish oil can support optimal intestinal permeability as they improve tight junction function which means better control of the openings in your gut lining.
So adding it to a leaky gut supplement protocol makes sense.
How To Improve Gut Health
There are a number of natural ways to improve gut health. Lets start with what to stop or phase-out. Its always best to eliminate the cause, so lets avoid giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body feels.
A review of the literature in 2016, showed that an increased consumption of sugar negatively impacts the gut bacteria colony, leading to dysbioisis . When our gut bacteria becomes unbalanced, it affects the integrity of our gut barrier .
You may also want to work with a Registered Dietitian to investigate other gut irritants and embark on an elimination protocol. Dairy and grains contain common compounds known to irritate some peoples guts . Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.
And its not only about the sugar! This systematic review indicates that dietary fat can also impact the composition of our microbiota. In fact, some evidence implies that a diet high in saturated fat may promote inflammation, with a plant-based diet having an anti-inflammatory response.
You May Like: Does Pickle Juice Help Heartburn
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
Cranberries The Tiny Super
Size does not matter, and cranberries* are the living proof of that. Rich in antioxidants, they are a powerful anti-inflammatory weapon that prevent free radicals from wreaking havoc in your cells. Cranberries also contain d-mannose, a molecule of interest to the scientific community, which may explain why these berries can help treat urinary tract infections.
On top of that, cranberries are a powerful prebiotic that support the growth of beneficial bacteria, like Bifidobacteria and Akkermansia that boost gut lining integrity, support the immune system, fight inflammation, and ward off bad bacteria.
However, cranberries are tart little berries that can make your mouth pucker. Make them more palatable with a healthy sweetener, like stevia, or blend them up with other superfruit to make a delicious smoothie.
* TOP FRUITrecommended to Atlas Microbiome Test users.
You May Like: Reviews Of Align Probiotic
Opt For The Types Of Tea That Offer The Most Gut
Not surprisingly, green tea tops the list as the most gut-healthy tea out there. Dr. Stephenson calls it the “star” when it comes to your microbiome. “The polyphenols it contains seem to promote the healthy growth of Bifidobacterium, a type of friendly flora that increases your microbiome health and diversity, which can in turn help to reduce or eliminate digestive symptoms,” she explains. Drinking up to five cups per day is how you reap the benefits.
Dr. Stephenson also recommends fermented teas like black, oolong, Pu-erh, and Fuzhuan tea. “The fermentation process they undergo means they contain gut-friendly bacteria and have been shown to improve microbiome diversity and the ratio of Firmicutes to Bacteroidetes, making for a healthier microbiome,” she explains. “This, in turn, improves digestive health, as well as immune function and even a good mood. This is because the microbiome is a major producer of the feel-good hormone serotonin.”
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.
Don’t Miss: Align Digestive Care Probiotic
I Started Eating A Banana Every Day On An Empty Stomach And Lost Weight
|Listen to this article|
I belong to the group of people that believes banana cause weight gain. But, thankfully my partner put an end to my foolishness by pushing me to indulge in this power-packed superfood. And now there is no looking back because eating one banana everyday changed my life.
But whats so great about bananas? I have always felt low on energy and used to crib about being exhausted even after a good nights sleep. On top of that, I love snacking. I can eat anytime of the day, mostly because I am always hungry. As a result, I end up over-eating.
When I told this to my partner, he insisted that I include at least one banana in my daily diet
You know what I said? I said: Kuch bhi matlab! You know Im on a diet. If I eat bananas, Ill gain weight. He just smiled and said that I must try it for a month. Reluctantly, I did. Its been three months now and trust me Ive never loved bananas so much before.
Heres what eating bananas did for meWell, after my workouts I used to feel so lifeless that even a proper meal wouldnt replenish my energy. But when I started eating bananas, that changed:
1. Banana packed me with energyEating a banana after my workout keeps me charged up for almost half of my day.
To make me believe that all this is happening because of bananas, my partner showed me a study published in the journal PLOS ONE. Men! And yes the study suggests that banana is a powerhouse of energy.
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!
You May Like: Do Bananas Help With Bloating
Also Check: Do Bananas Help With Bloating