Leaky gut or leaky gut syndrome is a condition that creates gaps in the lining of the intestinal walls. This allows food particles, bacteria and waste products to enter the bloodstream directly. However, eating foods that positively influence gut bacteria and inflammation can help relieve leaky gut symptoms. There is also strong evidence that leaky gut is the leading cause of autoimmune diseases, including type 1 diabetes. Another problem is that this disorder causes malabsorption of vital minerals andNutrients such as zinc, iron and vitamin B12can cause. This article describes leaky gut syndrome and the foods that can affect it. We will also show you a short nutrition plan that includes foods for improved digestive health.
Leaky gut test and some facts
A proposed gastrointestinal disorder called leaky gut syndrome is currently the subject of much debate throughout the medical community. Some alternative practitioners even claim that a leaky intestineObesity in many peoplecould cause. So this is a common problem that could also be responsible for the disease. However, most doctors claim that there is not enough research to prove that it is a legitimate problem. Some people have an impaired physical structure of their intestines for a variety of reasons. The tight connections that control which materials the intestine absorbs do not function properly. This allows small substances to enter the bloodstream, which is known as intestinal permeability.
Doctors sometimes find increased intestinal permeability in patients with Crohn's disease, celiac disease, in people receiving chemotherapy, as well as in those who have a high intake of substances harmful to the intestines, such as aspirin and alcohol. Intestinal permeability is a symptom of these problems, but not a cause. This leads to nothing more than inflammation of the intestinal walls, but this is not leaky gut syndrome. Additionally, research shows that increased intestinal permeability sometimes has positive effects. This would be, for example, improving water and nutrient absorption as well asActivation of the immune system.
Lectins and other causes
Lectins are carbohydrate-binding proteins that are abundant in plant foods such as tomatoes, legumes and some dairy products. They are designed to bind the cell membranes of certain tissues of food and prevent them from being properly digested by humans. This could then lead to additional toxicity of lectins and inhibition of the digestive system. Consuming these in smaller quantities helps the digestive system cope. However, foods with large amounts of lectins can be problematic for the gut. Some of those that could cause leaky gut symptoms include wheat, rice, einkorn and soy. Sprouts and fermented foods contain fewer lectins, making them easier to digest. However, genetically modified and hybrid foods have the highest amounts of lectins. Cultures containing gluten could also damage the intestinal lining, potentially causing a leaky gut. This is the right diet to combat leaky intestines.
Regular cow's milk is another food that can cause cracks in the intestinal walls. The component in dairy products that can damage the intestines is the protein A1 casein. Additionally, pasteurization destroys vital enzymes, making lactose very difficult to process. Sugar is another substance that damages the digestive system. Sugar feeds the growth of yeast and bad bacteria, which can further damage the gut. Bad bacteria actually produce toxins called exotoxins that damage healthy cells and form the aforementioned holes in the intestinal wall. According to a 2018 review, low gut bacterial diversity can lead to increased permeability and inflammation. This can even increase the risk of various diseases, including inflammatory bowel disease and obesity. So people can benefit from a diet that increases the diversity of bacteria in the intestines. This likely includes consuming more prebiotic and probiotic foods, which support the growth of beneficial gut bacteria.
Treat leaky gut with diet
Eliminate certain foods and factors that can harm your intestines. It is important to eliminate allergens and inflammatory foods such as some processed foods, added sugars, GMOs, refined oils, synthetic food additives and conventional dairy products. The main toxic exposures you need to avoid are some toxins in tap water, pesticides and antibiotics. However, always consult your doctor before considering such a diet, otherwise you could be depriving your body of important nutrients. Replace harmful substances in food with those with healing properties. This can cure a leaky intestine, as such foods are easy to digest and have a positive effect on the intestinal mucosa.
List of suitable foods
- Bone brothcontains, for example, collagen and the amino acids proline and glycine. These contribute to the healing of damaged cell walls.
- Fermented milk productscontain both probiotics and short-chain fatty acids, which can also help heal the gut. Kefir, yogurt and raw cheese are among the best probiotic foods.
- Fermented vegetablescontains organic acids that balance the pH of the intestine to support it. Sauerkraut, kimchi and yeast are excellent sources.
- coconutand all such products are particularly good for intestinal health. The medium-chain fatty acids in coconuts are more easily absorbed than other fats, so they have a positive effect on leaky intestines. Kefir made from coconut, for example, also contains probiotics that support the digestive system.
- Secreted Togethersuch as chia seeds, flax seeds and hemp seeds are excellent sources of fiber that can support the growth of beneficial bacteria. If your gut is not leaky when examined but you still have leaky gut symptoms, you may need to start getting fiber from steamed vegetables and fruits.
- Healthy fatsand consuming unsaturated fatty acids in moderation, such as egg yolks, avocados, butter and coconut oil, are easily processed from the intestines and promote healing. Omega-3 fatty acids are found in anti-inflammatory foods like beef, lamb, and wild fish like salmon.
- fruityou can also take it. For example, you can braise apples and pears to make homemade apple puree or fruit sauce. It is best to consume the fruits in the morning and not later in the day. Their intake should therefore be kept in moderation. If your intestines are permeable, 1-2 servings of fruit per day are recommended.
Other foods that can improve your gut health include:
- Vegetables such as eggplant, broccoli, cabbage, carrots and zucchini
- Fruits such as blueberries, grapes, oranges, papaya and strawberries
- Nuts and seeds such as almonds, peanuts, cashews and pine nuts
- Lactose-free dairy products and milk alternatives, including hard cheese, lactose-free milk and plant-based milk alternatives
- Grains like oats, corn, rice and quinoa
Dietary supplements against leaky gut
The leaky gut treatment plan includes many natural supplements that can support your digestive health and protect your gut from further damage. For example, there are six beneficial leaky gut supplements such as probiotics, digestive enzymes, L-glutamine, licorice root, shilajit, and rosehip.
- Probiotics(50-100 billion units per day), however, may be the most important supplement you should take as it helps replenish the good bacteria and expel the bad. It is recommended to take these both in the form of food and as a supplement. Look for strains such as Bacillus clausii, Bacillus subtilis, Saccharomyces boulardii and Bacillus coagulans.
- Digestive enzymesensure complete absorption of food and reduce the likelihood of partially digested particles and proteins damaging the intestinal wall.
- Glutamineis critical to any leaky gut treatment program. As a powder, it is a basic amino acid that is anti-inflammatory and necessary for the growth and repair of the intestinal lining. The benefits of L-glutamine include its protective effects. It covers cell walls and acts as a defense against irritants.
- Licorice rootis an adaptogenic herb that balances cortisol levels and improves stomach acid production. Licorice root also improves the body's natural processes to maintain the health of the stomach and duodenal lining. However, this herb is particularly helpful when irritable bowel syndrome is caused by emotional stress. In addition, it improves the way cortisol is produced and metabolized.
- Shilajit Mumiyois a medicinal herb commonly used in Ayurvedic medicine that can protect against stomach ulcers and reduce inflammation that a leaky gut causes or worsens.
- Hagebuttenwurzelhas antioxidant and antihistamine properties. These make it a great supplement against Leaking Gut Syndrome.
Possible nutritional plan for permeable intestinal walls
This final section covers some simple meal ideas to improve gut health. However, some people may find that certain foods trigger more leaky gut symptoms than others. You can do this by keeping a food diary to keep track of your foodTrack eating habitsand identify potential triggers. Just take a look at the next examples of leaky gut recipes to find a suitable daily menu for yourself.
Breakfast
- A bowl of Greek yogurt with blueberries, strawberries or kiwi.
- Oatmeal with water or lactose-free milk and berries of your choice.
- Add an egg or two to sourdough toast.
Dishes for lunch and dinner
- Combine mixed greens with sliced chicken breast, carrots, tomatoes, and grated Parmesan to prepare a salad.
- To make frittata (Italian omelet), use eggs, broccoli, tomatoes, and protein of your choice (optional).
- Mix together beef, broccoli, carrots, peppers and zucchini noodles for delicious pasta dishes.
- For example, you can serve lemon chicken with grilled chicken breast, sweet potatoes and Brussels sprouts.
- Grill or fry salmon fillet and serve with a side salad.
Suitable snacks for in between:
- Rice cakes spread with peanut butter
- Grapes and Brie
- Let the oats sit overnight with strawberries or dark chocolate chips
- A mixture of almonds, walnuts and hazelnuts
Leaky gut syndrome can be unpleasantSymptoms such as constipation, cause diarrhea and flatulence. If you think you have it, you can try changing your diet to relieve symptoms. Not everyone reacts the same way to different foods. As mentioned above, you can try keeping a food diary to identify foods that trigger leaky gut. You should also consult a doctor if your health does not improve despite the above-mentioned diet changes and leaky gut therapy may be necessary.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
