What’s Good For Leaky Gut

Terra Origin Healthy Gut

Terra Origin Healthy Gut is a supplement powder that was formulated to improve intestinal walls, strengthen the stomach lining, and tighten the digestive tract junctions to prevent leaky gut. This supplement aims to reverse all of the damage caused by bacteria and toxins, which can seep into the blood and wreak havoc on overall health.

Terra Origin Healthy Gut contains many of the top ingredients for gut health, including glucosamine, L-glutamine, zinc, licorice root extract, slippery elm bark powder, and marshmallow root. These ingredients work to build and repair the intestines and to decrease intestinal permeability. They also stimulate nerves to release mucus while reducing inflammation.

This supplement is available in a variety of delicious flavors, including Berry, Mint, Peach Banana, Matcha Green Tea, Honey Lemon, and Fennel.

A month’s supply costs $25, which is extremely affordable. For best results, take one scoop mixed with water once a day.

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:

Day #1

• 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

Day #2

• 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

Day#3

• 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

Identify The Foods You Should Eat:

As mentioned, foods that are low in fiber can lead to this condition. This offers you the opportunity to fix a leaky gut naturally. Therefore, it is crucial to ensure that you consume a lot of food high in fiber to heal the leaky gut. It is also advisable to eat many fruits and vegetables to boost or support your immune system. Foods that are rich in probiotics and prebiotics are also essential. But if you do not have access to such foods, you can replace them with probiotic supplements. You should also include a lot of fish, meat, eggs, and yogurt in your diet and eat a lot of healthy fats as well. This is because a form of short-chain fatty acid called n-butyrate plays an important role in feeding the cells that line the gut. This way, it helps to provide the weak cells in the gut linings with the necessary nutrients and helps them heal faster. Also, when you consume a lot of soluble fibers, fruits, and vegetables, you will help support the gut bacteria responsible for producing n-butyrate. Other sources of healthy fat include clarified butter and coconut oil- which contains medium-chain fatty acids essential for keeping a healthy gut.

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Identify The Foods You Should Avoid:

While you take the time to consume the right kind of food, it is equally important to avoid eating certain foods to improve your gut health. Some foods come with higher possibilities of causing inflammation in the body. Such foods can also negatively affect healthy bacteria while promoting the growth of unhealthy gut bacteria responsible for many chronic health conditions. In order to ensure that this does not happen, it is vital to avoid consuming excess junk food, foods containing artificial sweeteners, refined oils, sugary beverages, processed food, and alcohol. All these foods can harm healthy gut bacteria and compromise the guts protective lining. It is also vital to stay away from wheat-based products like wheat flour, cereals, pasta, and bread, which can also trigger symptoms of an unhealthy gut. Also avoid eating foods such as oats, triticale, seitan, bulgur, rye, and barley frequently. Eating a lot of grain foods that contain gluten is very problematic as well.

In addition to that, it is best also to stay away from processed foods, processed meat, baked foods, and snacks. Processed meat foods include hot dogs, bacon, deli meats, and cold cuts. Baked goods include pizza, pastries, pies, cookies, muffins, and cakes. Snack foods to stay away from consist of the following pretzels, popcorn, muesli bars, and crackers. Sauces like salad dressings, teriyaki, soy, and hoisin sauce ideally have to be avoided as well.

What Is Leaky Gut

You have to begin at the cellular level. The lining of your intestine is made of millions and millions of cells. These cells join together to create a tight barrier that acts like a security system and decides what gets absorbed into the bloodstream and what stays out.

However, in an unhealthy gut, the lining can weaken, so holes develop in the barrier. The result is that toxins and bacteria can leak into the body. This can trigger inflammation in the gut and throughout the body and cause a chain reaction of problems, such as bloating, gas, cramps, food sensitivities, fatigue, headaches, and joint pain, to name a few.

How do these holes form? The biggest culprits are genes and diet, according to Dr. Fasano. Some people may have a weaker barrier because they were born with it, or they follow an unbalanced diet low in fiber and high in sugar and saturated fats, which may be the trigger that weakens the gut lining. Age also plays a role because as you age, cells get damaged more easily and heal slowly, if at all, so the gut becomes more vulnerable.

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In Terms Of Taking Digestive Enzymes Heres What I Recommend

• Take 1-2 with each meal. I do this just before my meal.
• If you are still having digestion issues, consider upping the dose to 2-3. You most likely will be fine with 1-2.
• During the early stages of leaky gut recovery make sure you take them before any meal or snack, even a simple protein shake for example. The idea is to really give the digestive system a helping hand at every turn.

Most importantly, look for a digestive enzyme supplement that contains the best enzymes for supporting digestion of all food groups. Heres the list:

Since there are 100s of different digestive enzymes on the market I often get asked, which one is worth taking.

Well, as you might have read in my article on digestive enzymes it is really important to choose a digestive enzyme complex that ticks 3 boxes.

Check For Food Intolerances

If you have symptoms such as cramping, bloating, abdominal pain, diarrhea, rashes, nausea, fatigue, and acid reflux, you may be suffering from a food intolerance. You can try eliminating common trigger foods to see if your symptoms improve. If you are able to identify a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health by changing your eating habits.

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Level 4 Foods Eat Small Serves Occasionally

So they may be OK to eat monthly, in small quantities, but only once your gut is better and you have tested each of them .

• Borderliners eg beans, chickpeas, lentils, oats, quinoa, rice

There are some cooking techniques you can use as well to reduce their gut irritating potential. eg pressure cooking .

Coa Performance Probiotic Best For Probiotic + Digestive Enzyme Support

Cons:

• Formulated for adults only

The COA Performance Probiotic was formulated to nourish your gut flora with a total of 10 strains that provide beneficial probiotics and three digestive enzymes to support your immune system and increase the good bacteria in your gut. The formula of this leaky gut supplement was designed specifically to support your immune system, improve your digestive health, and improve nutrient absorption from the healthy foods you eat.

Along with those benefits, COA Performance Probiotic also assists in the reduction of gut and bowel issues and helps you maintain overall gut health. Your gut is home to 70% of the cells that make up your immune system, which makes balanced microflora crucial in your overall health. Itâs the good bacteria in your gut that works overtime to keep away pathogens, which are basically disease creators, and keep you from contracting illnesses.

Your intestinal health and immune health are closely connected, and research demonstrates that probiotics can give your immune system the leg up it needs to keep you protected. Taking an everyday probiotic such as COAâs Performance Probiotic balances your healthy intestinal bacteria and reinforces your bodyâs natural defense system.

The main ingredients including in this probiotic include:

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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.

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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If You Like Beer Then Try To Find A Gluten Free Beer

Sadly, normal beer should be a permanent no go for us leaky gutters. Seriously. It is literally the worst alcohol you can drink as it combines gluten and yeast and sugar all into one horrible package.

If you decide that the nice bitter taste of beer on a hot summers day is just too good to say adios to, then search out a gluten free beer.

Let me firstly wish you good luck in finding one that tastes good.

And secondly, let me remind us that gluten-free beers are still made from grains, still come packed with yeast and although not as bad as gluten-based beers, they sure as heck arent helping our guts stay in good health.

So my best advice is to just avoid ALL beer indefinitely.

Admittedly, I personally have a gluten-free beer a couple times during summer. But thats just about it.

The 2 Best Tests For Leaky Gut

These tests are definitely interesting, but can be quite expensive and sometimes inconclusive. So as with everything, speak to your doctor to see if they make sense for you.

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Nightshade Vegetables And Leaky Gut Diet

The connection between nightshade vegetables to the leaky gut diet surprises many people. Arent all vegetables healthy? The reason you may want to avoid or limit nightshade vegetables however, has to do with the way they affect digestion.

Nightshade vegetables contain toxic steroidal alkaloids that serve as a chemical barrier against a broad range of pest and pathogens. While this may be beneficial for the plant as a defense mechanism, in humans and animals steroidal alkaloids are considered anti-nutritional factors because they affect the digestion and absorption of nutrients from food . This means that many people can eat nightshades without any issues and enjoy their healthy benefits. When you have leaky gut or autoimmune diseases however, you want to pay attention when eating the nightshade vegetables to see how they make you feel.

Common nightshade vegetables include: ground cherries, tobacco, tomatillos, eggplants, potatoes, tomatoes, and peppers.

• Back to the treatment plan

Intestinal Permeability And Autism

, researchers confirmed an association between gut microbiota imbalances and autism.

A 2010 study observed increased IP in autistic people and their first-degree relatives. However, reported no significant differences in the IP of autistic children.

Scientists must carry out more research to establish whether IP plays a role in autism.

Since many doctors do not consider leaky gut to be a legitimate medical condition, there is no standard treatment.

However, certain dietary and lifestyle changes may help people to improve their gut health. This, in turn, may alleviate leaky gut symptoms.

The following dietary tips may help to improve gut health:

• eating more probiotics to boost beneficial gut bacteria
• eating foods rich in prebiotic fiber, such as vegetables and whole grains
• eating less meat, dairy, and eggs
• avoiding added sugar and artificial sweeteners

The following lifestyle changes can improve digestion and support a healthy gut:

• exercising regularly

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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.

Intestinal Dysbiosis Pathogenic Infections And Low Beneficial Bacteria

Intestinal dysbiosis, whether from an overgrowth of bacteria , or parasites or fungi, are a well-recognized contributor to leaky gut by triggering the release of zonulin, and reducing the protective mucous layer in the large or small intestine . Poor diet, chronic stress, frequent antibiotic use, and regular lack of sleep have all been shown to contribute to dysbiosis as well.

Similarly, decreased beneficial bacteria in the gut are also associated with leaky gut, because beneficial bacteria help maintain the healthy mucous membrane in the gut and keep pathogens in check [61

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Are My Symptoms Related To Leaky Gut

The symptoms of leaky gut are similar to those of other digestive conditions like inflammatory bowel disease, irritable bowel syndrome , and celiac disease. Symptoms can include diarrhea, constipation, cramps, bloating, food sensitivities, or nutrient deficiencies.

But, because the food particles, toxins, and bacteria have been absorbed into the bloodstream which travels throughout your body, symptoms can appear anywhere. Studies show that leaky gut may feel like fatigue, headaches, confusion, difficulty concentrating, joint pain, or skin problems .

Leaky gut is also linked with diabetes, polycystic ovarian syndrome, liver disease, chronic fatigue syndrome, and autoimmune diseases such as lupus and multiple sclerosis. There may even be links to anxiety and depression.

Many of these gut and non-gut symptoms andconditions are linked to chronic inflammation, but more research is needed tounderstand how they are connected.

Even if you have some of these symptoms, its very difficult to diagnose a leaky gut. This means that, while there are some biomarker tests, there isnt a reliable diagnostic test available just yet. So, its difficult to say whether your symptoms are from leaky gut, or whether leaky gut is a symptom of another issue.

Pay The Premium And Eat Organic Veg Grass

Yes, I know. This can get expensive. Especially if you are hitting up Wholefoods weekly and going all raging bull in there! Unfortunately, there is just such a wide gap between conventionally farmed food and the organic stuff.

For starters, organic meats and fish will come packed with more omega-3s, vital for taming the inflammation being caused by your leaky gut83.

And these foods, devoid of the toxins from conventional farming , will ensure fewer poisons make their way into your gut and through to your blood stream.

Thats a double win for leaky gut syndrome.

One other advantage is that these products dont suffer from the omega imbalance84 found in conventional meats and fish ie the overload of omega 6 that is so pervasive throughout the Western world.

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