If You Like Spirits Then Make Sure You Drink Them Heavily Diluted
Spirits are not as bad as many think, especially if you drink them like I do i.e. heavily diluted.
For example, I typically order a tall glass with 400ml soda water, a shot of vodka and a fresh wedge of lime. Plus minimal ice. That combination is so diluted you can barely taste the vodka. And thats how you know youve nailed it.
Importantly, I never use pop/soda/soft drinks as a mixer due to the sugar content.
But if I get sick of mixing with soda water, then I will mix with something like kombucha43. This can be pleasantly delicious, especially if you get a little naughty and choose kombucha with natural flavoring in it!
If A Functional Doctor Diagnoses It Also Fight Other Conditions Related To Leaky Gut
Very few people just suffer from leaky gut.
Thats because intestinal hyperpermeability often causes further conditions or is caused or exacerbated/maintained by other conditions 105.
So you should be working very carefully with your doctor, or other health professional, to hunt out related conditions and then fight them head on as well.
In Terms Of Practically Implementing This Idea
well, it should not be too hard to do if you simply stick to the leaky gut diet above. And thats because everything in the leaky gut diet I recommend is whole food based.
The real struggle comes down to avoiding eating out too much. From grabbing lunch at your local food court to ordering Uber Eats, these time saving ideas have to be canned for now. After all, the food industry is driven by processed and preservative-packed foods.
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Underlying Causes Of Leaky Gut
Leaky gut is thought to be more of a side effect of other digestive issues, rather than a specific disease.
A number of diet and lifestyle factors contribute to leaky gut. Understanding what these are can help you take steps to avoid them.
Here are some of the possible underlying causes of leaky gut that need to be addressed to resolve it.
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How To Heal Leaky Gut
Exercise is also beneficial in repairing the digestive system. Many studies have suggested that walking for 15-20 minutes after a meal can help strengthen this system. Another important lifestyle goal to heal leaky gut is incorporating fiber everyday. According to the USDA, men under 50 years of age should consume 38 grams and women under 50 should consume 25 grams daily.
In order to heal leaky gut, it is important to try and remove the offending stressor at the gut level. Once this has been removed, it is important to repair and replenish the complexity of the microbiome. The microbiome can be repaired through diet, but sometimes it takes additional supplements to help correct. If one is trying to repair through diet, it is recommended to add fermented foods such as tempeh, pickles, kimchi, sauerkraut, and roughage such as Jerusalem artichoke, flaxseed, and jicama. Add in some probiotic rich foods such as kefir, kombucha, and coconut yogurt.
When diet does not improve the microbiome, there are a range of different supplements that can be added such as L-glutamine, probiotics of certain strains, and medical foods. It is best to visit your healthcare practitioner before starting these supplements to make sure you are taking the correct dosage and the proper form.
At CentreSpringMD, all of our providers are well versed on leaky gut syndrome and can assist you in making these choices to help heal your microbiome.
I Often Hear People Say L
But the minute they mention the amount they are taking, I straight away know why.
You see, when it comes to leaky gut in order to get the positive effects from L-Glutamine you cant simply take 1-2g a day. Instead, you may need to consider taking a high dosage and then a significant maintenance dosage.
Of course, it is worth saying that some peoples bodies just dont agree with L-Glutamine. And so as with everything on this site, it is worth talking about to your doctor first.
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What Are Potential Causes Of Leaky Gut Syndrome
Another way to think about leaky gut syndrome is to consider your intestinal barrier as similar to a net. Usually, the net is tightly woven and things can not pass through it that arent supposed to pass through it. But with leaky gut syndrome, the joints where the net meets itself get distorted and the holes in the net get wider. This means your intestinal wall gets weakened. It cant really do its job.
Now, your digestive net is meant to allow small nutrients to pass through your intestinal system. But with a leaky gut, the net lets a lot more through than it should. Those larger, more dangerous molecules and bad bacteria get into your bloodstream before theyre properly broken down.
Suddenly, your body thinks these undigested food particles and bacteria are threats so, it tags those foods when you digest them. Then, the next time you consume them, your body thinks youre allergic to them.
Sometimes when you have leaky gut syndrome, you may also experience symptoms that dont seem entirely gut-related. Of course, there is the usual bloating, gas, constipation, discomfort, and diarrhea. But you might also feel
- Like you have trouble breathing
- Irritable or down in mood
- Brain fog
If you have any concerns, talk to your doctor.
Use A Brita Jug Or Other Filtering Device For Your Water
This is definitely not the most important idea on this list for leaky gut!
But it is still worth considering given that the chlorine & fluoride in your tap water120is a toxin and when it enters your body and potentially travels through your overly permeable gut barrier and into your bloodstream it may contribute to chronic systemic inflammation.
Most of all, this idea is so simple and cheap, why wouldnt you add it to your bag of leaky gut tricks!
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Intermittent Fasting Has Many Benefits But Is Not Fit For Everyone
The recent darling of the dietary world is intermittent fasting. There are several types of intermittent fasting programs, of which the most popular is the 16:8 plan. Intermittent fasting is not recommended for everyone.
The ability of intermittent fasting to lower inflammation has been proven . More recent research has shown that alternate-day fasting and time-restricted fasting methods appear to improve gut permeability. This means they make the gut less leaky.
What About Old Fashioned Food Intolerance Tests
My big problem with them is that they often come back positive for just about everything Ive already listed under the banned foods list above, as well as countless other good foods, and are often temporary intolerances resulting from the fact that your gut is hyperpermeable .
So instead of getting old fashioned food intolerance tests, I personally believe youre better off doing an elimination diet per the above ideas, healing your gut and then gradually and one by one reintroducing foods to see how your now-healed gut deals with them.
i.e. doing an elimination & reintroduction diet .
No doubt you will find it far more tolerant!
If you really do want to get tested for intolerances/allergies, then my best advice is to speak with a functional doctor.
They can work 1-1 with you to piece together your overall health history and current state of affairs, and from there decide what is the best leaky gut syndrome treatment plan.
But that said, always keep an eye on the economics of testing, because getting a battery of tests done, followed by a $1000+ bill is sure to cause stressand ironically more leaky gut.
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What Are The Symptoms Of Leaky Gut
As mentioned, leaky gut, or increased permeability is not fully recognized by the medical community at large, which makes finding symptoms a tough task. Many of the symptoms are shared with other health conditions, making the disorder difficult for doctors to identify. Leaky gut may cause or contribute to the following possible symptoms:
- Chronic diarrhea, constipation, or bloating
- Nutritional deficiencies
- Skin problems, such as acne, rashes, or eczema
- Joint pain
- Widespread inflammation
These symptoms overlap with many other health conditions, leading experts to believe that leaky gut may actually contribute to their manifestation. While it is not clear if LGS is a cause or a symptom, it has been linked to irritable bowel syndrome, Crohns disease, celiac disease, diabetes, and food allergies, among others. A peer-reviewed study suggested that increased intestinal permeability may actually contribute to the development of inflammatory bowel disease . However, more peer-reviewed studies need to be conducted before any firm conclusions can be drawn.
Furthermore, scientists have closely looked at the gut-brain axis, which is the relationship between the GI tract and the brain. Some research has shown that leaky gut may be a factor for mental health conditions such as anxiety and depression
What Are Some Ways I Can Treat Leaky Gut
Theres a wide range of things you can do to help get your gut its strength back. A firm sugar detox along with a low-starch, nutrient-rich diet is a great way to begin. Incorporating key gut-healthy foods into your diet can be very beneficial foods include collagen, apple cider vinegar, probiotics and prebiotics, digestive enzymes, and coconut. These foods are able to promote good bacteria, kill yeast, and strengthen the production of your gut tissue.
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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:
I Dont Want To Sound Like Some Kind Of Crazy New Age Hippy But Heres My Sincere Advice
Unlike a lot of the other ideas in this article, I genuinely believe this should be a permanent lifestyle change.
For example, whilst alcohol is something your gut can most likely take in moderation when youre back to good health, I really dont think gluten is for most of us.
Of course, everyone is different and you will find out pretty soon if you reintroduce it into your diet after 30-90 days.
I will note that currently I do consume some gluten. But it is usually as trace/small amounts. For example, occasionally I might eat some oats for breakfast that are not certified gluten free.
P.S. if you find it hard to ditch these types of foods completely, fear not. As there are some fantastic recipes to make a lot of these foods gut-friendly.
For example, checkout my gut-friendly, gluten-free pancakes recipe. Foodgasm incoming!
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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.
There Are Many Types Of Paleo Diets
In general, a paleo diet is focused on eating like a caveman, i.e., how humans ate before organized farming and industrialization. It includes lean meats, fruits, veggies, and nuts while excluding grains, legumes, and processed foods with additives .
Most Paleo diets eliminate:
- Legumes: beans, peanuts, hummus, etc
- Refined sugars
- Industrial seed oils such as vegetable or canola oil
- Fruits and vegetables
- Fats: coconut, olive oil, avocado, lard, ghee
- Minimally processed sweeteners: raw honey, maple syrup, coconut sugar, raw stevia
Some paleo-style bloggers and cookbook authors are more liberal with their definition of what a paleo diet is. Many include recipes that use a fair amount of added sugars, claiming to be healthier since theyre less processed. Our body isnt able to distinguish between different kinds of added sugar very well. What is important is not eating too much added sugar, no matter the form. Sugar causes inflammation. The Paleo diet eliminates many inflammatory foods and has been shown to lower inflammation. . There are no studies looking directly at gut permeability and the paleo diet.
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What Is Leaky Gut 6 Leaky Gut Causes And How To Cure It
July 20, 2021 | By Diana Orchant
If youve browsed the internet regarding digestive distress or gut health, chances are youve run across some form of gut health information. Today, research reveals that what goes on in our gut happens to impact our entire body. As Hippocrates said, all disease begins in the gut.
One of the conditions that is showing up more frequently in research is leaky gut syndrome, also known as intestinal permeability. Leaky gut syndrome is a relatively new medical diagnosis that thousands of people have embraced as an explanation for a host of troubling symptoms.
Heres How Digestive Enzymes Can Help
Firstly, they work alongside our bodys own natural enzymes to take the food we eat and break it down into individual nutrients that our body can then actually absorb27.
Example of nutrients in foods would be things like amino acids, fatty acids, vitamins and minerals. All the fuel our body loves!
This role is super important for those of us with leaky gut, because our damaged gut lining is potentially not absorbing nutrients properly, and yet needs the nutrients to repair itself. i.e. digestive enzymes can help us get out of the vicious cycle.
Secondly, by helping us break down food better, digestive enzymes also ensure less large food molecules make their way through our gut. This is a big win since it means less irritation of the gut lining, as well as fewer large food molecules making their way through our gut barrier and into the bloodstream .
You can find an in-depth explanation of all of this in my article on digestive enzymes and leaky gut.
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The Mediterranean Diet Is Easy To Follow For Most People
The Mediterranean diet is a specific type of anti-inflammatory diet based on a high intake of whole fruits and veggies, olive oil, and a low intake of sweets, meat, and alcohol. For protein, the focus is on fish and beans and minimal red meat.
The Mediterranean eating pattern is protective against many diseases, including cancer and Alzheimers. It may also help prevent and treat IBS symptoms. Its relatively easy to follow. Fewer foods are eliminated, and many cookbooks and blogs have recipe and menu ideas.
Studies have shown that the more closely a person follows the Mediterranean eating pattern, the fewer IBS symptoms they have. . The Mediterranean diet can lower inflammation . There are not yet studies looking specifically at the Mediterranean diet and leaky gut.
How Do You Get Rid Of Leaky Gut
Now that weve been talked about leaky gut symptoms, causes and opinions, lets talk about how to test for and repair leaky gut.
How do you test for leaky gut?
Several leaky gut syndrome tests are available that can help confirm a diagnosis and point you in the right treatment direction. Tests are helpful for identifying specific sensitivities and uncovering which types of toxins or deficiencies are contributing to your symptoms. Leaky gut tests include:
- Zonulin or Lactulose Tests
- Organic Acid Vitamin and Mineral Deficiencies Tests
- Lactulose Mannitol Test
What leaky gut treatments are available?
After years of research and patient care, I developed a four-step process for helping to heal leaky gut. I cover this process in my article entitled the Leaky Gut Diet and Treatment Plan. If youre concerned that you or a loved one may have leaky gut symptoms, I encourage you to read the detailed instructions, food suggestions and recommended leaky gut supplements listed in this article.
The basic steps to healing leaky gut are as follows:
Two of the most common questions people ask are: What can I eat if I have leaky gut syndrome? And what should I NOT eat when I have leaky gut?
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