Crucial Leaky Gut Foods To Avoid
Posted by Michael Bogden | Oct 13, 2020 | Functional Sports Nutrition | 0
Dealing with a leaky gut, AKA intestinal permeability is tough.; Adding to the difficulty is figuring out which foods to eat or not eat after you find out you have a leaky gut.
If you havent read our post on The Ultimate Guide to Heal Leaky Gut Syndrome Fast, you may want to check it out as we describe indetail the major causes of a leaky gut and the lifestyle changes that best help heal leaky gut.;
But, what if youre specifically looking for the top leaky gut foods to avoid? Here it is, a brief, research-backed list of the essential leaky gut foods to avoid and a free leaky gut diet food list PDF so you know the most offensive foods to avoid at all costs.
Symptoms Of Leaky Gut
There are many ill effects of leaky gut. As a result of your immune system being exposed to foods,; bacteria, and chemicals it was never meant to see, it can flip into a permanent state of on sending a constant barrage of inflammatory chemicals through your body.
These immune chemicals and the inflammation they cause can lead to symptoms as diverse as acne, eczema, food sensitivities, hormonal imbalances, body pain, brain fog, insomnia, and even autoimmune diseases like Crohns, Hashimotos thyroiditis and rheumatoid arthritis.
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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Properly Digesting These Foods Is Super Important Because
Apart from chewing our food more , the easiest way to digest the 16 food groups better is by increasing the presence of enzymes the hard workers that break down our food.
What Is Leaky Gut Syndrome
Leaky gut syndrome is a proposed condition caused by increased intestinal permeability.
The digestive system consists of many organs that collectively break down food, absorb nutrients and water, and remove waste products. Your intestinal lining acts as a barrier between your gut and bloodstream to prevent potentially harmful substances from entering your body .
Nutrient and water absorption mostly occurs in your intestines. Your intestines have tight junctions, or small gaps, that allow nutrients and water to pass into your bloodstream.
How easily substances pass across the intestinal walls is known as intestinal permeability.
Certain health conditions cause these tight junctions to loosen, potentially allowing harmful substances like bacteria, toxins, and undigested food particles to enter your bloodstream.
Alternative health practitioners claim that leaky gut triggers widespread inflammation and stimulates an immune reaction, causing various health problems that are collectively known as leaky gut syndrome .
They believe leaky gut leads to various conditions, including autoimmune diseases, migraines, autism, food sensitivities, skin conditions, brain fog, and chronic fatigue.
Yet, there is little evidence to prove that leaky gut syndrome exists. As a result, mainstream physicians do not recognize it as a medical diagnosis.
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What Are The Signs Of Leaky Gut Syndrome
Leaky gut is the spillage of toxins into the blood. This spillage can comes from candida overgrowth in the body. So, the symptoms of leaky gut syndrome can be associated as the symptoms of yeast overgrowth. These include skin infections, digestive issues like bloating, chronic fatigue, headaches, autoimmune diseases, diabetes, and hormonal imbalances. Other symptoms may include thyroid conditions, joint pain and arthritis, and ADD or ADHD. If youre experiencing any combination of these, it may be time to look into your leaky gut diet.
Foods To Eat: The Yes List
- red and green leaf lettuces;
- romaine lettuce;
- Adapt Bars: Coconut and Chocolate;
- B-Up : Chocolate Mint, Chocolate Chip Cookie Dough, Sugar Cookie;
- GundryMD Bars;
- Keto Bars: Almond Butter Brownie, Salted Caramel, Lemon Poppyseed, Chocolate Chip Cookie Dough;
- Primal Kitchen Bars: Almond Spice and Coconut Lime;
- Quest Bars: Lemon Cream Pie, Banana Nut, Strawberry Cheesecake, Cinnamon Roll, Double Chocolate Chunk, ; Maple Waffle, Mocha Chocolate Chip, Peppermint Bark, Chocolate Sprinkled Doughnut, Cinnamon Roll;
- Rowdy Bars: Keto Chocolate Cookie Dough;
- Stoka: Vanilla Almond and Cocoa Almond
PROCESSED RESISTANT STARCHES
- Barely Breads bread and bagels ;
- Cappellos fettucine and other pasta;
- California Country Gal Sandwich Bread;
- Egg Thins by Crepini;
- Mikeys Original and Toasted Onion English Muffins
- Positively Plantain tortillas;
- Real Coconut Coconut and Cassava Flour Tortillas and Chips;
- Siete brand chips and tortillas ;
- Simple Mills Almond Flour Crackers sorghum pasta
- SRSLY sourdough non-lectin bread and rice-free sourdough rolls;
- Terra Cassava, Taro, and Plantain Chips;
- Thrive Market Organic Coconut Flakes;
- Trader Joes Jicama Wraps;
- Trader Joes Plantain Chips
- baobab fruit
- steak sauce;
- Worcestershire sauce
NOTE: Items with an asterisk can be reintroduced in Phase 3 if the skin and seeds are removed, OR if theyre pressure cooked. Vegetarians and vegans can reintroduce legumes in Phase 2.
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Foods To Eat Every Day On The Gundry Md Diet
Avocados have got a whopping 10.5 grams of fiber per cup plus lots of vitamin C, E, and potassium. And, theyre full of folate.
They are also full of amazing fatty acids that can do wonders for your health. These fats can support your skins natural oil barrier and help protect your skin from harmful UV rays.15 The healthy fats in avocados can also support a healthy weight and heart.16
Walnuts, Macadamia Nuts, Or Pistachios
Heres a secret: Some nuts are really just seeds. Cashews, for instance, are seeds and theyre also full of lectins. And peanuts are actually legumes. Of course, legumes are lectin bombs, so youve got to stay away from them.
But real nuts like walnuts, macadamia nuts, and pistachios can do great things for your health. In fact, nuts can help support a healthy heart and blood pressure.17
1 Oz Of Extra Dark Chocolate
Indulge in an ounce of extra dark chocolate as an afternoon snack.
The real benefit of chocolate lies in plant-derived cocoa, which is the main ingredient in commercial chocolate.18 Cocoa is full of antioxidants and flavonoids which have amazing health properties. Some of these benefits include supporting your body in the fight against free radicals, and supporting heart health.19
Just make sure when you select your chocolate pleasure, you opt for the right bars that means chocolate thats 72% cacao or more. And make sure to only consume dark chocolate in moderation .
Foods High In Lectins Include:
- Certain vegetables, especially nightshades such as tomatoes, potatoes, and eggplant
- Certain nuts and seeds including cashews, peanuts, pumpkin, and sunflower seeds
- Grain-fed and farm-raised animal proteins
- Beans and legumes
- A1 dairy products
To make things easier, Dr. Gundry has put together a few different tools to help you to stick to a lectin-free diet. One such tool is Dr. Gundrys comprehensive list of foods to eat and foods to avoid.
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A Basic Overview Of The Digestive Process
Digestion works by passing food through the GI tract. It starts right when you chew the first morsel of food and ends in the small intestine.
;As the food passes through the GI tract, blending takes place- food passing through with essential digestive juices, causing huge molecules of food to disintegrate into smaller bits or molecules.
The body then imbibes these smaller molecules through the thin walls of the small intestine into the bloodstream.;
Your blood performs the function of delivering nutrition to the rest of the body, leaving the waste products of the digestion process which passes through the large intestine and then out of your body as a solid matter .
What Are The Top Leaky Gut Foods To Avoid
There are a variety of foods that may contribute to leaky gut syndrome for a variety of reasons from impairing digestion, contributing to an imbalance in our good and bad gut bacteria, and more. Below is a leaky gut diet food list that weve found both from research and our personal experience. These are the ones we minimize or eliminate when battling a leaky gut:
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Level 3 Foods Fine If You Can Tolerate Them
Most of these foods are fairly healthy .
But certain people simply cant tolerate some of these foods, eg people with autoimmune conditions.
So work with a registered dietitian and do an elimination/reintroduction diet to determine which foods you personally can handle.
Typically, this group of foods will be 10% of our daily calories.
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Foods To Avoid On A Leaky Gut Meal Plan
1. Gluten/wheat based products including pasta, noodles, breads, pastries, cereal, granola and beer2. Gluten grains such as barley, rye, bulgur and oats3. Refined and processed sugar4. Baked goods like cakes, cookies, muffins, pies and pastries5. Snack foods like popcorn, pretzels, candy bars and chips6. Refined carbohydrates
Leaky Gut: Foods To Eat And Foods To Avoid
Before we tell you what foods are best for leaky gut syndrome, we should first explain what it is. Although leaky gut is not yet in the medical dictionary, the term refers to an increase in intestinal permeability that may be related to painful digestive problems. However, just because the medical community does not officially recognize leaky gut, it doesnt mean there arent already dedicated treatments on the market.
Many of these so-called magic cures have no proof to back them up, explains the Canadian Society of Intestinal Research. Meanwhile, there is some emerging research that suggests certain foods may help your overall gut health. Here are some of them
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Aloe Vera For Leaky Gut
Using aloe vera for leaky gut syndrome is very common and is mainly due to Aloe veras known gut soothing properties.;Aloe vera has a long history of traditional use for gastrointestinal disorders and inflammatory conditions, that is also backed up by science . As research suggests,;the anti-inflammatory actions of aloe vera may be beneficial;for inflammatory bowel disease .
Another reason that aloe vera may be useful for leaky gut syndrome, is that aloe vera can help to enhance the absorption of nutrients in your gut. One study showed that taking aloe vera with vitamin C and vitamin E, improved the absorption of both vitamins .
If you consider taking aloe vera for leaky gut, we recommend to only use the;inner leaf from organic aloe vera. This is very important since the other parts of the;leaf contain latex material that can cause a reaction. A good example is Aloe Fuzion which has 100% concentrated organic inner leaf aloe vera.
Probiotics For Leaky Gut
Using probiotics for leaky gut has been a part of most leaky gut treatment plans and is;also supported by many studies. According to research, probiotics can enhance tight junction integrity and prevent its disruption caused by injurious factors .
When it comes to the best probiotic for leaky gut however, probiotics supplements are usually prefered as the primary source of probiotics for the leaky gut treatment. Many leaky gut diets encourage the consumption of;fermented vegetables and probiotic foods. Fermented foods can be very beneficial for leaky gut. They can also cause a negative reaction and sensitivities to many people.
If you consider to eat fermented foods as a part of your leaky gut diet, here are a guidelines and best practices to help you enjoy their health benefits while minimizing the risks:
The bottom line: unless you make;your own homemade fermented foods and know for a fact they have worked for you personally in the past, counting on fermented; foods as a good and safe source of probiotics for leaky gut may not provide the best results and can even cause more digestive issues such as gas and bloating.
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What Are The Causes Of Leaky Gut Syndrome
A lot of things can result in a leaky gut. These can include anything from stress and eating too much sugar , to antibiotics and hormone treatments. There are some additional factors that may come into play too, such as consuming too much alcohol or not having a properly balanced diet. All of these things can affect your guts permeability. A healthy diet rich in the proper amount of nutrients can help you avoid this condition in the first place.
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When Should I See A Doctor
Improving your diet may help you feel better, but a leaky gut sometimes can have other causes, like infection or disease.
In some cases, food sensitivities may be causing your symptoms. If you suspect you may have a food sensitivity, Dr. La Vella recommends working with a doctor to determine your sensitivity.
It is very safe for anyone to adopt a whole foods diet and youll likely start feeling better within a few weeks, says Dr. La Vella. If you have ongoing symptoms and are still concerned after making these changes, talk to your doctor. There may be an underlying cause that needs to be treated.
Get medical and nutritional support on your weight loss journey. Attend a free seminar to learn how Samaritan Weight Management Institute can help you feel your best.
Learn more about probiotics and improving gut health.
- Cells that form the lining of the intestines are called enterocytes. Permeability occurs when the junctions between these cells loosen and microorganisms and toxins can leak through.
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Level 2 Foods Enjoy Often
These foods are delicious and nutritious .
The range of flavors and textures available here should hopefully make sticking to the leaky gut diet easy or as easy as can be.
Some quick tips on eating level 2 foods
- Clean protein the quality matters, a lot. So try to opt for wild caught, pastured, grass fed etc. And limit it to 5 ounces per serve, which is healthier and more affordable.
- Probiotic and prebiotic foods start small and work up to larger serving sizes over time . And if you find these foods hard to eat often, try a probiotic supplement and prebiotic powder.
- Nuts, fruits & starchy veg eat them often, but in small serving sizes. Eg 7-8 nuts, 10-12 berries, ½ a sweet potato. And if any of them dont sit well for you, ditch em!
Typically, this group of foods will be 40% of our daily calories.
Why Diet Is Important For Healing Leaky Gut
According to the U.S. Department of Health & Human Services, “when the small intestine becomes inflamed…it is less able to absorb nutrients from food.? Inflammation may lead to some of the common symptoms associated with leaky gut , including constipation, diarrhea, gas, and bloating.
Improper digestion may lead to a lack of vitamins and nutrients, which in turn may compromise the immune system. Here are some general recommendations on how you may change your diet and we?ll discuss some more specific ones below.
Take a whole foods multivitamin
Consider taking other nutritional supplements, including a probiotic
Avoiding greasy or fried foods, spicy foods, creamy sauces, meat products, and foods high in fiber, like nuts and raw fruits and vegetables
Eat small meals more frequently
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