Leaky gut syndrome is a condition that’s thought to affect millions of people, many of whom don’t 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
you’ve been struggling with.
Read: One Simple Way To Maintain A Healthy Digestion!
What Is Leaky Gut?
Leaky gut syndrome is a condition that affects the
integrity of the gut lining, which normally serves as the barrier of the intestines.
Also called “intestinal permeability,” it occurs when the gut wall becomes
damaged, allowing compounds to enter become absorbed into the bloodstream that
normally shouldn’t.
For example, partially digested proteins and fats may seep
through the intestinal lining, making their way into the bloodstream, which
causes an allergic response.
Read: Do probiotics help with bloating
Causes/Symptoms
How do you know that you may benefit from a leaky gut
treatment plan? One of the biggest warning signs that you may have leaky gut is
that you’re experiencing multiple food sensitivities.
Allergic responses caused by a leaky gut don’t necessarily
mean you’ll break out in a rash all over your body, but it can lead to various
other symptoms. Some potential symptoms linked to leaky gut can include:
■ Bloating
■ Food sensitivities
■ Thyroid conditions
■ Fatigue
■ Joint pain
■ Headaches
■ Skin issues, like rosacea and acne
■ Digestive problems
■ Weight gain
If not repaired, intestinal permeability can potentially
lead to more severe health issues, such as:
■ inflammatory bowel disease or IBS
■ arthritis
■ eczema
■ psoriasis
■ depression
■ anxiety
■ migraine headaches
■ muscle pain
■ chronic fatigue
According to research published in the Journal of Diabetes,
there is a strong body of evidence suggesting that leaky gut syndrome is
related to certain autoimmune diseases, such as type 1 diabetes.
Additionally, another problem with leaky gut is that it can
cause malabsorption of vital minerals and nutrients, including zinc, iron and
vitamin B12.
Experts recommend that you take a leaky gut test to better
identify if this may be a root cause of your symptoms and to help pinpoint
potential contributing factors.
What causes leaky gut?
Leaky gut can be caused by a number of factors, including:
■ a poor diet (low in fiber and high in sugar)
■ smoking
■ alcohol use
■ frequent use of some medications
■ genetic predisposition
Some potential dietary causes include:
Lectins
—
These are found in many foods, not just grains, and when consumed in smaller
amounts, your body normally does just fine with them. But foods that have large
amounts of lectins are more problematic. Some of the lectins and foods that
cause leaky gut include wheat, rice, spelt and soy.
Conventional
cow’s milk — This is another food that can cause leaky gut.
The component of dairy that harms your gut is the protein A1 casein. Also, the
pasteurization process destroys vital enzymes, making sugars like lactose very
difficult to digest. For this reason, I only recommend buying raw dairy and
from A2 cows, goats, sheep or buffalo.
Gluten-containing grains — These
may damage your intestinal lining depending on how well you tolerate them. Once
your gut is healthy, you can likely add back in grains that have been fermented
and sprouted to eat occasionally.
Sugar
—
Added sugar is another substance that can wreak havoc on your digestive system
when eaten in large amounts. Sugar can feed the growth of yeast, candida and
bad bacteria, which further damages your gut. Bad bacteria actually creates
toxins called exotoxins that damage healthy cells and can eat a hole into your
intestinal wall.
Leaky Gut Diet Foods to Eat
If you suffer from leaky gut syndrome, you’re 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:
Bone
Broth — Bone broth contains collagen and the amino acids proline
and glycine that can help heal your damaged cell walls. I’ve had many of my
patients do a bone broth fast for three days to help treat leaky gut and
autoimmune disease.
Raw
Cultured Dairy — Raw dairy contains beneficial bacteria when
fermented and short-chain fatty acids that can help heal the gut. Pastured
kefir, yogurt, amasai, butter and raw cheese are some of the best options.
Fermented
Foods — In addition to fermented dairy products, fermented
vegetables are some of the healthiest probiotic foods. They contain organic
acids that balance intestinal pH and probiotics to support the gut. Sauerkraut,
kimchi and kvass are excellent sources.
Coconut
Products — All coconut products are especially good for your gut. The
medium-chain fatty acids in coconut are thought to be easier to digest than
other fats so they work well for maintaining digestive health. Also, coconut
kefir contains healthy microbes that support your digestive system.
Sprouted
Seeds — Chia seeds, flaxseeds and hemp seeds that have been
sprouted are great sources of fiber that can help support the growth of
beneficial bacteria. If you have severe leaky gut, you may need to start out
getting your fiber from steamed vegetables and fruit.
Healthy
Fats — Consuming healthy fats in moderation like egg yolks,
avocados, ghee and coconut oil is easy on the gut and promotes nutrient
absorption.
Omega-3
Fats — Certain protein foods also contain healthy omega-3 fats,
such as grass-fed beef, lamb and wild-caught fish like salmon.
Fruit
–
Consuming one to two servings of fruit daily is a good way to obtain vitamins
and minerals. You can steam apples and pears to make homemade apple sauce or
fruit sauce. Fruit is best consumed in the morning and not later on in the day,
and remember to keep fruit intake in moderation.
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:
Probiotics
(50–100 billion units daily) — This is the most important supplement to take
because it helps replenish good bacteria and crowds out bad bacteria. I
recommend getting probiotics in both food and supplement form. By only
following part of the protocol in treating leaky gut syndrome by removing the
damaging irritants, you may fail to re-inoculate the gut with beneficial bacteria
that will keep bad bacteria at bay. Based on available research, look for
strains like Bacillus clausii, Bacillus subtilis, Saccharomyces boulardii and
Bacillus coagulans.
Digestive
enzymes (one to two capsules at the beginning of each meal) —
These ensure that foods are fully digested, decreasing the chance that
partially digested foods particles and proteins are damaging your gut wall.
L-Glutamine
—
Critical for any program designed to heal leaky gut, glutamine powder is an
essential amino acid supplement that has anti-inflammatory properties and is
necessary for the growth and repair of your intestinal lining. L-glutamine
benefits include acting as a protector, coating your cell walls and acting as a
repellent to irritants.
Licorice
Root — An adaptogenic herb that helps balance cortisol levels and
improves acid production in the stomach, licorice root supports the body’s
natural processes for maintaining the mucosal lining of the stomach and
duodenum. This herb is especially beneficial if someone’s leaky gut is caused
by emotional stress due to how it can help improve the way you produce and
metabolize cortisol.
Shilajit
—
A tar-like medicinal herb used frequently in Ayurvedic medicine, shilajt can
protect from stomach ulcers as well as reduce inflammation triggered or
exacerbated by leaky gut.
Marshmallow
Root — Because it has antioxidant and antihistamine properties,
marshmallow root makes a great addition to any natural medicine cabinet,
particularly for those struggling with gut-related issues.
Leaky Gut Diet Foods to Avoid
What foods should you avoid if you have leaky gut syndrome?
It’s essential to avoid or greatly limit allergens and inflammatory foods when
following a leaky gut diet.
Foods/ingredients
to avoid include:
■ Unsprouted
grains, especially those containing gluten (wheat, rye and barley) — note that
sprouting and fermenting grains reduces phytates and lectins, making these
foods easier to digest
■ Processed
foods made with added sugar
■ GMOs
foods (GMO and hybridized foods tend to be the highest in lectins since they
have been modified to fight off bugs)
■ Refined
oils
■ Processed
foods made with synthetic food additives
■ Conventional
dairy products
■ Heavy
alcohol use
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
Conclusion
■ Also called intestinal
permeability, leaky gut is a condition that occurs when the intestinal lining
becomes damaged.
■ Not only does it impact
digestive health, but this condition can also cause widespread symptoms related
to inflammation and autoimmune reactions. Symptoms can include bloating, gas,
joint pain, fatigue, skin issues, thyroid issues, headaches and others.
■ What foods are bad for your
gut? When following a leaky gut diet, avoid processed foods, added sugar,
refined oils, unsprouted grains, gluten, conventional dairy and foods high in
lectins.
■ What should you eat if you
have leaky gut symptoms? Prioritize fermented foods, bone broth, coconut,
fruits and veggies, and high-quality meat, fish and poultry.
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