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.
Foods That Damage Your Gut Health
Its critical to remove all foods from your diet causing irritation in your gut. Otherwise, your body will never quite be able to heal itself from bad digestive issues.
Its best to avoid these foods during the healing process. As you fill your diet with the best gut healing foods youll also need to get rid of the ones that are causing the problem in the first place.
These foods irritate your gut and cause inflammation leading to bad gut health. These foods include
- seed oils
You dont have to never eat these foods again. But its important to start eliminating all the potential foods that can be causing leaky gut. Then you can slowly start to reintroduce these foods after your gut heals.
Sugar withdrawal can be hard on your body but there are some ways to fight it.
The Last Word
So how do you know when your gut is healed from digestive problems?
Once you start to notice your food tolerances are going improving then youll be on your way to a full recovery. Food intolerances are the root of the problem and eliminating these gut damaging foods from your diet is critical.
Youre going to need some patience while healing your gut issues. Your body didnt develop this problem overnight so it might take a little bit of time to heal itself.
Be sure to seek out professional medical advice for diagnosis or treatment for serious digestive diseases like dysbiosis. You may need to do a stool test to uncover any deep problems with your guts immune system.
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.
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How Bone Broth Helps Leaky Gut
Not only will the fast give your digestive system a much needed break, it will also ensure no more big food particles are making their way through your leaky gut and into your bloodstream.
That means inflammation can cool down and your immune system will also get a chance to regroup.
Meanwhile, the bone broth itself has a huge benefit for our gut, because the collagen in it delivers a huge serving of the types of amino acids our GI tract feeds on in order to repair itself eg glycine, proline and hydroxyproline4,5.
These amino acids work great together to mend the damaged cells lining the wall of our gut. Amazing!
How Should I Structure My Diet
There is no specific leaky gut diet plan that can help you heal. Instead, you may have to work with your naturopath or doctor to figure out which foods are best and worst for you. Generally speaking, you should always avoid foods that promote inflammation or wipe out gut bacteria.
You should also ensure that each day you take some kind of supplement, or get enough fiber and;probiotics in your diet. These two things can help promote the growth of good bacteria over the bad bacteria and can help strengthen your intestines.
For more on all things probiotics and vitamins,;visit our site.
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Create A Diet You Can Follow:
You should create a healthy diet based on the recommended foods while staying away from the kinds of foods you need to avoid. Start by creating a healthy menu with the sole purpose of improving your digestive health. Your diet should focus on incorporating the kinds of food that support the growth of healthy gut bacteria while getting rid of foods that are notorious for triggering uncomfortable digestive symptoms.
A healthy gut diet should be rich in vegetables, fruits, and lean protein, as they are a great source of healthy gut bacteria. It is also essential to ensure that your diet is always gluten-free while adjusting or making modifications to accommodate particular food allergies, special dietary needs, and other underlying conditions. Some of the changes you make to your diet may only be temporary, aimed at addressing increased nutritional needs, for example, during pregnancy or allowing your body to heal after a surgery or illness. However, if you need to make drastic long-term changes to your diet, it is important to first speak with your doctor or nutritionist. Doing this will help ensure that your diet does not end up depriving your body of certain essential nutrients it needs. Your leaky gut diet can be very nutritious and satisfying as long as it is not too restrictive. If you end up cutting out entire food groups from your diet, you may find your body deficient in essential nutrients as well as motivation.
Gut Healing Diet Food List
The following foods are great for gut healing. You can also get a free downloadable PDF here :
- Bone Broth
- Homemade from grass-fed beef or organic chicken, grass-fed bone marrow by Ancestral supplements
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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.
Why Collagen Protein May Be Even Better Than Bone Broth
The most absorbable & tasteless form of collagen is hydrolyzed collagen protein powder like this one .
It has no beefy taste, is really easy to take any time of day, and best of all, since it is pure collagen, you can get a huge serving of helpful amino acids for intestinal support. Super convenient!
So try collagen peptides today and get ready to send your body all the collagen goodness of bone broth, but in a much easier and more absorbable way.
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How To Heal Leaky Gut Naturally
If you suspect you might have increased intestinal permeability, you have a lot of options for healing leaky gut. Some physicians prescribe drugs for the condition, including antibiotics, antidepressants, and immune system suppressors, but pharmaceuticals always come with side effects of their own and fail to address the root cause of the issue. If your gut lining isnt sealed properly, no amount of drugs is going to seal it if you continue eating, drinking, or doing something that causes it to unseal or become permeable. Thankfully, there are many lifestyle-based, side-effect-free ways to heal leaky gut naturally.
Ultimately, the course of action that works for you will depend on the underlying cause of your increased intestinal permeability. But generally, taking steps to improve your overall gut health will support a strong intestinal lining and can help heal leaky gut. To support your gut health and help heal leaky gut naturally, you can:
Food List For Leaky Gut
You can include any healthy, whole food that you dont react to.
You may have heard of diet templates such as the Paleo diet or the low FODMAP diet, which can both be helpful for leaky gut syndrome. Though there are some differences between these two diets, they are actually both quite similar. If youre not used to eating this way, here is a list of foods that are generally supportive for leaky gut.
Fresh Veggies: Veggies like kale, peppers, and zucchini provide prebiotics for your good bacteria and fiber.
Roots and Tubers: Veggies like sweet potatoes and carrots provide slow burning carbs, as well as prebiotics and fiber.
Fermented Veggies: Sauerkraut and kimchi increase your probiotic diversity and give a small boost to your probiotic community.
Fresh Fruit: Fruits such as blueberries and apples provide vitamins, minerals, and prebiotic fiber.
Gluten-Free Whole Grains: Whole grains like rice, millet, and quinoa provide fiber and minerals, and are slow burning carbs.
Healthy Fats: Foods such as olive oil, coconut oil, and avocado are good sources of healthy fats to keep your brain, skin, and cells happy.
Nuts and Seeds: Source of protein, healthy fats, prebiotics, and slow burning carbs.
Cultured Dairy Products : Dairy, such as yogurt, kefir, cultured buttermilk, and some cheeses, provides some good bacteria.
Herbs and Spices: Provides flavor and anti-inflammatory plant compounds.
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Refined Carbohydrates And Sugar
Refined carbohydrates and sugar should be limited to help keep inflammation down. Refined carbohydrates such as pastries and white bread can be hard on the gut. This includes cakes, cookies, brownies, and candy. Most processed snack foods and desserts have refined carbohydrates and added sugar. Added sugar in large quantities, artificial sweeteners, and any sugar substitutes such as xylitol and sorbitol should be excluded from your diet2.
A leaky gut syndrome diet high in refined sugars can also lead to an imbalance of bacteria in your gut microbiota. The imbalance can cause inflammation and increased symptoms of leaky gut. Refined sugar has little nutritional value.;
What A Day On A Leaky Gut Diet Might Look Like
Take a break from your usual white toast and breakfast cereal, instead scramble some eggs with sauteed onions and tasty greens. Or opt for a chia seed bowl with plain yoghurt, walnuts, flaxseed and blueberries.
As well as giving your gut the best start to the day, the protein and healthy fats in these options will keep you feeling fuller for longer!
Try to dial back the processed and allergen-containing sandwiches and tacos, instead get a healthy dose of fibre and nutrients with a large, colourful kale, red cabbage and carrot salad, layered with healthy goodies like turkey, sunflower seeds and a miso dressing.
If youre not a salad person, try a scoop of tuna or chicken salad folded into a romaine lettuce bun and a side of kimchi.
Muesli and protein bars are full of sugar and refined oils so stay well clear. Instead, focus on whole food snacks that are high in fibre and have a healthy dose of protein to help properly balance your blood sugar. Snacks are also a great way to up your fruit and veggie intake:
- Yogurt and berries
- Apple slices and nut butter
- Raw almonds
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Leaky Gut Syndrome Diet Books
Here are some good books on Leaky Gut Diet and Leaky Gut cookbooks with recipes:
The Complete Leaky Gut Health and Diet Guide: Improve Everything from Autoimmune Conditions to Eczema by Healing Your Gut
Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure It
Healthy Gut Cookbook: 150 Stage-By-Stage Healing Recipes to improve your digestive health
Leaky Gut Diet: The FODMAP Diet Made Easy – Simple solutions for IBS and Bowel Disorders
How The Gut Works
The gut, otherwise known as the gastrointestinal tract, processes everything you consume. Its the conveyor belt that starts at the mouth and ends at the anus. The other organs involved are the throat, esophagus, stomach, small intestine, large intestine, and rectum.
Most of the foods and liquids you consume are not absorbed by your body until they reach the small intestine. This 20-25 foot long tube is where the nutrients we eat enter our bloodstream and are carried to fuel and support all the cells in our bodies.;
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Consider These Other Ways To Eliminate Toxins From Your Life
Toxins can potentially cause leaky gut, but more likely is that they can exacerbate leaky gut and its many flow on effects, since they can get through your permeable intestinal wall and and into your bloodstream121.
Obviously the first step to eliminating toxins is not consuming them in the food, drinks and drugs you take which weve discussed in the ideas above.
But after youve done that it can be worth investing in a few products to decrease the amount of other toxins that get into your system.
In fact, you should think about this as the final missing piece in your leaky gut recovery protocol.
And thankfully unlike the earlier steps you took eg throwing out all delicious bread and milk this will be easy! You simply need to buy a few things and youre done.
Heres How I Quit Coffee For My Leaky Gut & What I Drink Now
- Week 1 substituted my morning coffee with decaf coffee and my lunchtime coffee with Yerba mate81 . The decaf was simply to wean me off the taste and the Yerba mate off the caffeine. Plus I drank my morning shake/juice , which gives a huge amount of natural energy. Alternatively, you could stop it all, and just wean off using caffeine tablets.
- Week 2 herbal teas only, but if you really need it, Yerba mate can be thrown into the mix.
- Week 3 onwards only herbal tea.
- Once healed / long term then just continue on with the week 2 protocol, but occasionally you can try and have coffee and see how you feel. For example, about once or twice a month I will have a Bulletproof style coffee , because my gut can handle it now and wow, does this blow my mind in the taste department. A real treat! Just make sure to avoid coffees with cows based milk you can substitute in almond milk, macadamia milk etc.
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So What Actually Is Leaky Gut
To understand leaky gut, you first need to have a bit of background on how the digestive tract works. Your digestive tract includes over 4,000 square feet of lining, all of which is just one cell layer thick. These cells, called enterocytes, are like security guards, forming a secure barrier between your body and the outside world. The digestive tract isnt just responsible for getting the good stuff from the food you eat its also responsible for keeping the bad stuff out.;
As foreign items food, drink, medications, air particulates, etc enter your digestive tract through your nose and mouth, theyre broken down and digested as they pass through your gut. The enterocytes maintain a tight barrier, ensuring that only fully digested nutrients that your body can properly absorb pass through the gut lining and into your bloodstream and organs. Intestinal permeability refers to how easily substances pass from your gut into your bloodstream. In a healthy gut, intestinal permeability is low. But when the gut isnt functioning as it should, the gaps between the enterocytes loosen, resulting in increased intestinal permeability, aka leaky gut. These bigger holes allow substances that are only partially digested to get into your bloodstream, which has a cascade of negative health effects.;
- Digestive issues like diarrhea, constipation, nausea, bloating, gas, and cramps