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.
Changes In Gut Permeabilityy Are Now Validated By Research
The existence of a leaky gut used to be controversial. That all changed with the discovery of a molecule called zonulin.
In 2000, Dr. Alessio Fasano and his team discovered zonulin, a protein our body makes that opens and closes those doors in our gut called tight junctions . His research was initially done on celiac disease patients, but its significance reaches far beyond the world of celiac disease and gluten-related disorders. Zonulin has become a marker for intestinal permeability or leakiness.
As research has unfolded since 2001, we now know that a leaky gut correlates with inflammation and is seen in many other diseases such as IBS, depression, inflammatory bowel disease, and autoimmune diseases . The discovery of zonulin and the explosion of interest in gut health, leaky gut, and the microbiome are being investigated as significant, modifiable risk factors in our long-term health .
It must be noted that the topic of leaky gut is still not completely free of controversy. There is currently no universally accepted way to measure gut permeability. This means the diagnosis is made based on a persons symptoms. That is never ideal.
There are valid methods to study permeability, and commercial labs have created tests claiming to measure it. Still, in reality, the best way to measure gut permeability has not been determined.
All this being said, there is no debate that inflammation is bad, and decreasing inflammation will only be of benefit.
What The Medical Community Has To Say About Leaky Gut Syndrome
Do most conventional doctors support the idea that leaky gut is real?
WebMD refers to leaky gut as something of a medical mystery. This isnt surprising, since its not a diagnosis that most doctors have been taught in medical school. From an MDs standpoint, its a very gray area, says gastroenterologist Donald Kirby, MD Director of the Center for Human Nutrition at the Cleveland Clinic. In his opinion, Physicians dont know enough about the gut, which is our biggest immune system organ.
To make matters worse, government agencies have also contributed to the confusion. According to the United Kingdoms National Health Service , There is currently little evidence to support the theory that a porous bowel is the direct cause of any significant, widespread problems.
Yet, not everyone agrees. A roundtable review quotes the researchers at seven different European universities in 2014 agreeing upon the following:
Alteration of the gut barrier seems to have multiple consequences facilitating the onset of a variety of diseases depending on other hits and on genetic or epigenetic constellations, respectively. The growing significance of the gut barrier and bacterial translocation raises the questions of how we can improve gut barrier functions and gut microbiota.
So while its encouraging that science is coming around to leaky gut syndrome being a real problem, we are by no means at a point where there are standard diagnostic tools for testing and treating leaky gut.
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Foods To Eat When You Have A Leaky Gut
Now that you know what not to eat, you might be thinking, “What’s left?” “Focus on clean ingredients with easy-to-digest foods that are low in fructose and sugar and devoid of any substances, including sugar alcohols and pesticides, that are hard on the gut,” Pedre told mbg. Want more specifics? Below are the basic components of a gut-friendly diet:
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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The Leaky Gut Diet And Treatment Plan Including Top Gut Foods
Leaky gut syndrome is a condition thats thought to affect millions of people, many of whom dont even know it. The good news is following a leaky gut diet can help overcome this condition.
From the sound of it, you might think leaky gut syndrome only impacts digestive health, but in reality it can lead to many other health conditions. For example, according to recent research, the cause of your food allergies, fatigue, joint pain, thyroid disease and autoimmune conditions may be a leaky gut.
What is the fastest way to treat leaky gut? Following a healing leaky gut syndrome diet is one of the best strategies for getting your body back on track.
In this article, I outline specifically how a leaky gut diet works, so you can break through some of the stubborn health problems youve been struggling with.
Leaky Gut Diet: Outlook
Leaky gut syndrome is a condition caused by increased gaps in the intestinal barrier that make it easier for toxins and bacteria to pass through into your bloodstream.
While leaky gut is not widely recognized as an official medical condition, evidence of leaky gut as a symptom of and contributor to many chronic diseases continues to mount.
If you are experiencing symptoms associated with increased intestinal permeability, there are a number of dietary and lifestyle changes that can help.
First and foremost is a leaky gut diet. Though some nutritionists and doctors may recommend a diet high in vegetables and fiber, this may exacerbate dysbiosis in your gut. It will also increase your intake of potentially irritating plant toxins and antinutrients.
An alternative and potentially more effective leaky gut diet is based around muscle meat, organ meats, and healthy fats loaded with bioavailable nutrients.
One way to dramatically rebalance your gut is to practice a carnivore diet. Though based on ancestral ways of eating, its new to the world of nutrition. This means there havent been clinical studies assessing its benefits. However, we do know from decades of research on the keto diet that a high-fat, moderate protein and low-carb diet are effective in the short term for rebalancing the microbiome and reducing inflammation.
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Diseases Linked To Leaky Gut
Twenty-five hundred years ago, the Ancient Greek physician Hippocrates said, All disease begins in the gut. And it turns out, he wasnt far off.
Physicians are finding more and more diseases intestinal and extraintestinal associated with leaky gut.
Why is this so?
The intestinal barrier has the critical job of maintaining homeostasis or balance, in the gut.
The gut accounts for 70% of the cells that make up your immune system, And it houses your microbiomethe trillions-strong ecosystem of bacteria tasked with crucial responsibilities from digesting food to regulating neurotransmitters and hormones.
So when the lining that maintains and balances this intricate system is jeopardized, the effects can spread to every other part of your body.
The following list includes diseases related to intestinal permeability.
- Vitamin deficiency
What Is The Fastest Way To Heal Leaky Gut
To date, there are no FDA-approved treatments available at this time for leaky gut, especially because it is not officially a diagnosable condition. Instead, the treatment recommendations a person is likely to receive from their doctor will instead be focused on the underlying condition theyve diagnosed, which may include leaky gut as a symptom. For example, if youve been diagnosed with inflammatory bowel disease, the treatment will likely be anti-inflammatory drugs, immune system suppressors, antibiotics, pain relievers, and supplements to help the lining of your gut recover. If the diagnosis is irritable bowel syndrome, then anticholinergic medications, tricyclic antidepressants, antibiotics, or medications specifically for IBS may help reduce the symptoms.
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Vegan Diet For Leaky Gut
Healing leaky gut on a vegan diet can be a great option as long as you consume enough protein that is easy to digest that comes from different sources. When it comes to protein on a vegan diet, variety is critical as you want your protein to come from different sources so you get all the needed amino acids.
Adding hemp seeds to your salads is a great way to boost both protein content and healthy omega 3 fatty acids. Eating a moderate amount of organic tempeh may be very beneficial as well. Soy is a known leaky gut food to avoid. The fermentation process of organic tempeh however, makes its digestion much better and it is considered a very good source of easy to digest protein. So if you are vegan, you may want to consider including moderate amount of organic tempeh to your leaky gut diet, and see how it makes you feel.
Incorporating Healthy Foods Is The Key To Optimal Gastrointestinal Function
Our body is home to a trillion bacterial species, which form the human microbiome. Each microbiome is unique in its own way, leading to a variety of mix microbiomes, each benefiting its human body.
Cleaning up your diet is the most powerful way to cancel the bad bacteria and embrace the good guys.
These good bacteria do a lot for you they digest your food, keep your immune system safe and sound, act as soldiers when infectious agents attack you, keep the toxic stuff away, and produce the vitamins and nutrients needed for human nutrition. From feeling anxious or happy to the disorders of the digestive system such as diarrhea or heart disease, your gut feeling truly decides your health.
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What Foods Should You Limit If You Have Leaky Gut Syndrome
If you have a leaky gut, the foods that you eat can directly affect your symptoms. Certain foods have been found to worsen leaky gut symptoms and increase inflammation. You can tailor the guidelines based on your preferences, your specific trigger foods, and nutritional needs. Each individual will have different reactions to foods, so find what works and doesnt work for you and talk about it with your registered dietitian to limit any nutritional deficiencies. A few common foods known to worsen leaky gut symptoms include:
How To Own Your Gut Bacteria And Fix Leaky Gut Syndrome
- Your digestive system is a barrier that keeps disease-causing pathogens out of your bloodstream.
- An unhealthy gut biome can lead to leaky gut a condition in which holes form in the walls of your GI tract, allowing toxins and proteins to circulate in your body and contribute to disease, inflammation, and allergies.
- Symptoms of leaky gut include fatigue, digestive issues, skin problems, joint pain, and even more serious conditions like type 1 diabetes and inflammatory bowel syndrome .
- Diet is by far the most important factor in maintaining a healthy gut biome, which supports your immune system and digestion.
Your gut bacteria affect your entire body, including your sleep quality, mood, and appetite. If all is going well, these organisms live in perfect harmony with you, their host. However, your gut microbiome is influenced by everything from your diet to your stress levels. If things go south, you can end up with a range of digestive and metabolic conditions that negatively affect your entire body including leaky gut syndrome. Heres what you should know about leaky gut, including tips to strengthen your gut lining.
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Fried Fatty Spicy And Greasy Foods
Fried food is often made in oils that are heavy with saturated fats and trans fats. Not only are they unhealthy, but foods that are fried, fatty, and full of grease can also be triggers to leaky gut symptoms because they are hard to digest and can cause inflammation. Spicy foods can also be hard on the gut and escalate symptoms3.
A leaky gut diet heavy in fat can alter the balance of bacteria in the gut microbiota and promote the growth of bad gut bacteria3.
Curcumin For Leaky Gut
Using curcumin for leaky gut was suggested by research to be very beneficial, and it is believed to be a result of curcmin anti-inflammtnatory and antioxidant properties. According to research, oral supplementation with curcumin may improve intestinal barrier function and prevent the development of metabolic diseases .
Curcumin, the active ingredient in turmeric is well known for its anti inflammatory properties. A known issue with curcumin however, is its low absorption and bioavailability in the body. When choosing curcemin supplements, the preference is organic turmeric extract that is derived using an extraction process that preserves curcumin properties and enhances its absorption in the body.
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Is There A Leaky Gut Diet
Given the non-specific nature of leaky gut syndrome, there is no one-size-fits-all diet approach.
It depends on what condition you have , your age, risk of additional health problems, and your current nutrition status.
For example, the diet for an individual with type 1 diabetes is completely different to that of Crohns disease.
However, there are some general recommendations you can consider:
Dont Treat The Symptoms Learn From Them About The Treatment You Need
Leaky gut symptoms often present a challenge to many people and health practitioners. Leaky gut syndrome symptoms can affect both external body parts and internal body systems. Seeing the connection between the different signs of leaky gut and connecting the dots is critical, as in many cases the needed leaky gut treatment can be completely different.
Leaky gut symptoms may include:
- Digestive Issues: bloating, chronic diarrhea, cramps, gas.
- Food sensitivities and increased signs of food allergies.
- Skin conditions: rosacea, acne, rash especially after eating.
- Energy: excessive chronic fatigue.
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Spices And Herbs For Leaky Gut
Using spices and herbs can turn a boring dull leaky gut diet into an exciting culinary experience with many options to choose from. Some herbs and spices such as ginger can also help with digestion. Others may cause a negative reaction though. For this reason, when adding new spices or herbs, always introduce them one at a time, and see how your body responds.
To make the most our of your spices and herbs, use organic and fresh when possible. Get whole spices and grind them before use.
Popular spices and herbs for leaky gut include:
- Salt .
Leaky Gut Diet Sample Menu
Based on the recommendations above regarding the best and worst leaky gut foods, here is what a few days of meals might look like when following a leaky gut diet plan:
- Breakfast: avocado on sprouted grain toast topped with sauerkraut and tomatoes
- Lunch: salad topped with sliced grass-fed steak and cooked or cultured veggies
- Dinner: stir-fry made with mixed veggies and protein of our choice
- Breakfast: yogurt parfait made with plain yogurt, chia seeds and berries
- Lunch: cooked fish, such as salmon, with steamed veggies topped with olive oil
- Dinner: seared chicken served with a mixed salad or vegetable soup
- Breakfast: smoothie made with coconut milk, kefir or raw milk, sprouted almond butter and collagen protein powder
- Lunch: chicken salad made with yogurt and avocado, served with veggies or salad
- Dinner: steak or fish served with vegetable soup
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Use Antibiotics With Caution
Regardless of how hard youre working on your diet, youll undo those efforts if you rely heavily on certain medications. Western medicine is fond of prescribing gut-damaging antibiotics for everything from acne to the common cold. These drugs not only kill the pathogenic bacteria, but also a host of other important microbes with them. If youre on a temporary and necessary course of antibiotics, follow these suggestions to restore gut flora.
Whats The Leaky Gut Diet And Should You Be On It
As a former competitive athlete, I did my best to eat healthy to support my performance. I made sure to go easy on sweets and processed foods, and tried to stick to whole foods as much as possible. However, I still noticed some unfavorable side effects around eating gluten and dairy. If I ate too much of either, I would suffer from bloating, and fatigue. It was frustrating to not feel and perform at my best. I started to hear more about food intolerance, which got me curious about what was happening internally and the correlation between gut health and overall health.
The science of nutrition clearly wasnt as simple as we had been told, so in a quest to learn more, I enrolled in a graduate program at Bauman College to become a Certified Nutritionist, which is where I was introduced to the concept of leaky gut syndrome, and learned about its causes and how to heal it with whole foods to feel your absolute best.
You may be surprised to learn that leaky gut could be the root cause for several other health issues, including autoimmune diseases, bloating, foggy head, fatigue, joint pain, weakened immune system, food sensitivities, and more.
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