Broccoli: More Reason To Eat This Popular Veggie: Its Good For Your Gut
Not everyone is a fan of this green cruciferous veggie, but its health benefits are undeniable.
In a 2017 study in the Journal of Functional Foods, when mice ate broccoli with their regular diet, it improved their intestinal health.
The effects may also apply to other veggies in the cruciferous family. So load up on cauliflower, Brussels sprouts, kale, and cabbage. Add them to stir-frys, roast them, steam them, or grate and pile them on top of your favorite salad.
The Low Fodmap Diet Is Used To Treat Ibs
F-O-D-M-A-P is an acronym that stands for a group of carbohydrates that can cause diarrhea, stomach pain, and other symptoms in some people.
FODMAPS are found naturally in a wide range of foods, even healthy foods like onions, apples, and garlic. It is hard to predict which foods contain FODMAPS without help or guidance from a health care provider. Yes, there is also an app for that.
So far, most of the research on a low FODMAP diet focuses on helping symptoms, such as diarrhea and gas. One study did show that a low FODMAP diet can improve gut function and reduce leaky gut . In part, this may be due to which bacteria are thriving in the gut .
The diet helps many people with IBS, and further research is warranted to look at the effect of the diet directly on the gut lining .
Oxygen Colon Cleanse For Leaky Gut
Oxygen colon cleanse as its name suggests, uses oxygen in the colon to detoxify and loosen toxins, allergens, undigested food particles and accumulated waste buildup so they can be flushed out naturally by the body throughout normal bowel movements. Removing this toxic waste from your intestines when have leaky gut can significantly help with many digestive issues such as occasional constipation, bloating and gas.
In many cases this toxic waste weight may be 10-20 pounds and sometimes even more. When the body gets rid of such a burden, it has more energy and resources to perform better and to heal and repair other areas which were neglected before.
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Why Do We Actually Need Supplements For Gut Health
Before we look at the best supplements , its worth actually pausing to answer this question.
After all, in order to work out which supplements are best for us, we of course need to be clear on why were taking them in the first place.
So for those of us with leaky gut issues, I would say there are 3 main reasons why we are interested in supplements
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:
- Anise.
- Salt .
- Rosemary.
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A Healthy Gut Lining Absorbs What We Need
The gut is another term used to describe the digestive system. It includes everything from the mouth to the intestines and other parts of our body involved in digestion like the gallbladder and pancreas.
When the gut is healthy, the lining of the gut acts as a guard, who minds the doors deciding what we absorb or dont. Our gut needs to be somewhat leaky and allow nutrients to be utilized. That is how we absorb our food. But, when the doors are open too long, unwanted guests pass through, and problems arise.
When the gut barrier breaks down, the gut becomes *leaky. The barrier is weakened by things such as bacteria and toxins that sneak in and cause chaos. Those doors that were shut by the guard are now open. What enters the body is no longer well-regulated and is seen as foreign triggering the immune system to cause inflammation.
Chronic inflammation raises our risk of autoimmune diseases, IBS, chronic fatigue, and others. .
*The medical terms for leaky gut are increased permeability or more permeable.
What Foods Should You Eat While Following A Leaky Gut Diet
While undergoing leaky gut treatment, it’s best to prioritize foods that have anti-inflammatory properties to them. Anti-inflammatory foods should be eaten in abundance because reducing the inflammation in your gut could help rebuild a healthy gut lining and stop further leakage.
Examples of anti-inflammatory foods include:
- Green, leafy vegetables – such as spinach, kale, and collards
- Fruits – such as strawberries, blueberries, cherries, and oranges
- Olive oil – and foods containing healthy fats
- Nuts – such as almonds and walnuts
- Fatty fish – such as salmon, mackerel, tuna, and sardines 7.
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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.
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
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What A Day On A Leaky Gut Diet Might Look Like
Breakfast
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!
Lunch
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.
Snacks
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
Bananas: One Of The Most Popular Foods In The World
This popular and versatile fruit is brilliant at restoring harmony in your guts ecosystem.
Bananas are also heavy in potassium and magnesium, which can aid against inflammation. A 2011 study in the journal Anaerobe even showed that bananas can reduce bloating and help support release of excess weight.
So slice some on your cereal, blend them in a smoothie, or keep them on hand for midday snack attacks.
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Diet For Leaky Gut Syndrome
Foods to Avoid
There are many foods and substances that can cause inflammation and contribute to the development of a leaky gut, including:
- Refined carbohydrates, like white bread and pasta
- Glutinous grains, like barley, rye, and oats
- White sugar found in candy, baked goods, or cereal
- Dairy products, including milk, ice cream, and some cheeses
- Vegetable oils including soybean and canola
Do Certain Foods Make Leaky Gut Better
Interested in learning about the BEST foods and our top tips and tripos to help heal your leaky gut? Check out our post on the 5 Best Foods for Healing a Leaky Gut and our Top 7 Tips to Heal the Gut Naturally to learn more.
References:
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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.
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:
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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.
Other Ways To Improve Leaky Gut
In addition to diet, there are other easy ways to improve your leaky gut. Include the following into your routine support a healthy gut:
- Manage stress
- Sleep for 7-9 hours per night
- Chew your food well
- Include supplements, such as the amino acid L-glutamine, probiotic supplements, and vitamin D
- Use alternatives to or avoid NSAIDs
- Use alternatives to birth control pills
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Being Realistic About Supplements
I know supplements can be expensive and time consuming to take. And I dont want you to waste either your money or your time.
So the team and I were extremely diligent in our research and in reaching consensus.
We based our recommendations on efficacy data from 100s of studies, as well as my personal experience and the reports of 1000s of readers.
And as you saw, we whittled a list of 73 contenders down to just 15 and then whittled it even further to a top 3 the must haves, which you can checkout here, here and here.
That means you can now see what to prioritize and what you can simply put on your someday, maybe list.
So pick the best and forget the rest!
And most of all, speak to your doctor or healthcare professional to ensure each supplement makes sense for you personally.
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:
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Cant Food & Drinks Give Us All The Support We Need
Food and drinks are, and always will be, the #1 source of our support. From collagen-rich bone broth to probiotic-packed sauerkraut, they are the foundation of our gut health.
But supplements can be extremely handy as an additional source of support, since theyre often much easier to take.
For example, compare having to ferment sauerkraut for weeks and then needing to eat a small bowl of it each day, versus simply popping 1 capsule of a probiotic supplement daily. The latter requires no prep or cooking, takes 5 seconds and is tasteless. Easy as!
Also, supplements are really good at giving us some room for error. A type of insurance policy if you like.
For example, if we take digestive enzymes with lactase enzymes and peptidase enzymes in DPP-IV form , then we can eat a little naughtier now and then, and not feel so bad. Pretty cool!
So although food & drinks are always #1, supplements are an extremely useful lil helper to have around.
Without further ado
Miso: A Traditional Japanese Bean Paste
If nothing else, youve probably had some experience with miso soup, but this soybean paste has a whole host of uses in the kitchen.
Plus, its brimming with good bacteria, and may even helpprevent cancer and lower blood pressure.
Miso paste can be used to make soup, added to salad dressings, or turned into a healthy mustard or plant-based miso-mayo.
Remember to choose organic miso products if you can because most non-organic soy is genetically modified.
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Do You Have A Leaky Gut
Before you can discuss with your physician whether or not you have a leaky gut, you must first understand what leaky gut syndrome is. Heres a quick recap.
Within your digestive system, you have an intestinal, or gut, lining that controls what material enters your bloodstream. It also helps to prevent the loss of water and electrolytes your body needs to function.
When this lining is working properly, nutrients and some water are allowed to seep through small gaps and enter into your bloodstream and reach your organs.
But a problem arises when your intestinal lining becomes inflamed. This inflammation creates wider junctions in the lining, which allows harmful substances to permeate through.
These substances are made of everything from toxins to bacteria to even partially digested food! This condition is referred to as leaky gut syndrome because substances are literally leaking out of your gut and into your body.
Heres the thing to keep in mind: When harmful materials seep into your body, it can cause chronic inflammation not only throughout your digestive tract but also throughout your entire body.
So, how do you know if you have leaky gut syndrome? Well, the key lies in the name: Syndrome is simply a concise way to say collection of symptoms, meaning you have to look at the symptoms and discuss them with your doctor to get the official diagnosis.
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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