“All disease begins in the gut”
The above is a quote attributed to Hippocrates, about 2500 years ago.
Now, modern scientists have finally caught up to Hippocrates’ ancient word of warning: the latest research affirms that at least 90% of all modern health problems and diseases begin in the gut.
Chronic diseases such as autoimmunity, arthritis, diabetes, obesity, depression, eczema, constipation and even an unhealthy thyroid can be traced back to an unhealthy gut.
Toxins from the environment, processed foods, pathogens, overuse of antibiotics, excessive alcohol, use of acid blockers as well as not eating enough healthy high fiber probiotic rich foods can make our guts imbalanced and inflamed.
One such imbalance is “leaky gut” or “intestinal permeability”—have you heard of it?
What exactly is “leaky gut?” What is the best leaky gut syndrome diet, leaky gut vitamins and leaky gut test?
In this article, I will discuss leaky gut syndrome, its symptoms, causes, and provide tips on how to heal leaky gut naturally.
What is “leaky gut?”
Leaky Gut, also known as intestinal permeability, is just what it sounds like.
It is a condition in which the bonds that keep the intestinal cells tightly linked together (called “tight junctions”) become irritated and weak allowing holes to appear.
The lining then loses its integrity and becomes an entry point for things that normally would stay out of the bloodstream. Things like food particles, waste products, and bacteria.
Symptoms of Leaky Gut
Since the symptoms of leaky gut are similar to those of other digestive conditions like Inflammatory Bowel Disease, Celiac Disease, and Crohn’s Disease it may be best to do a gut health test or microbiome test.
Leaky Gut Test vs. Gut Microbiome Test.
One great test to determine if you have leaky gut is called wheat zoomer; it is available through vibrant-wellness.com. It is one of the most accurate tests to help determine if you have leaky gut. It tests for for gluten sensitivity and a protein called zonulin.
If zonulin is elevated it is associated with increased intestinal permeability (leaky gut). If there is a gluten sensitivity this can also contribute to leaky gut.
Another test called gut zoomer, is even more comprehensive and in my opinion one of the best gut tests on the market.
Gut zoomer by vibrant-wellness.com detects over 300 markers in the gut with superior accuracy. It can provide information on risks for not only leaky gut, but for many other gut disorders including IBS (irritable bowel syndrome), IBD (irritable bowel disease), AND SIBO (small intestinal bacterial overgrowth).
Interested in these tests? Fee free to contact me here.
What causes leaky gut
Causes of Leaky gut syndrome remain a bit of a medical mystery, and medical professionals are still trying to determine exactly what causes it. That being said a number of lifestyle and diet factors can contribute.
Underlying causes of Leaky Gut:
Poor diet (processed foods and those containing sugar, alcohol, and gluten seem to be the biggest culprits)
Overuse of antibiotics, aspirin, and NSAIDS (non steroidal anti-inflammatory medications)
Overgrowth of pathogens in the gut such as yeast, bacteria or parasites
Decreased levels of beneficial bacteria.
The Healing Leaky Gut Naturally Diet Plan
Cleaning up your diet is the first step to healing leaky gut. Here are some general foods to eat and avoid.
Foods to Eat
Proteins: wild caught fish, pasture raised eggs, pastured chicken and grass fed meat.
Vegetables: leafy greens, zucchini, carrots, salad, green beans, *broccoli, *cauliflower *( if tolerated)
Healthy fats: olive oil, nuts and seeds, avocado, nut butters
Fruits: berries, oranges, apples, melon, banana
Tubers: yams, cassava, potatoes
Gluten free grains: Brown rice, quinoa, millet, amaranth, gluten free oats and cereals.
Fermented foods: kimchi, sauerkraut, yogurt, kefir
Bone Broth and Collagen.
Foods to Avoid
Gluten: One of the best ways to heal leaky gut is to avoid gluten foods, such as pizza, pasta, breads, crackers, cereal, spelt, rye, barley and oats, soy sauce.
Sugar: This feeds bad bacteria in the gut and increases inflammation, foods such as honey, maple syrup, ice cream, cookies, cakes, agave, ketchup, teriyaki sauce, bottled salad dressings.
Alcohol: Feeds bad bacteria and increases leaky gut
Processed foods: chips, pretzels, fried foods, cookies, cakes, french fries
Artificial sweeteners: splenda, aspartame, sucralose, sweet and low, these all decrease healthy bacteria in the gut and are toxins.
Bad oils: canola, corn, sunflower and safflower oil are inflammatory foods.
Below are links to several diets that have been shown to naturally help heal a leaky gut.
|FODMAP DIET PLAN||Decreases foods that irritate the gut such as dairy, gluten, beans, and certain fruits and vegetables.|
|CLEAN EATING PLAN||A program that includes whole and fresh fruits and vegetables, lean protein, healthy fat. This diet limits sugar, alcohol, gluten and dairy and all processed foods.|
|PALEO PLAN||Decreases processed foods, dairy, sugar, and carbs. Emphasizes a whole-foods, low-carb diet high in veggies, healthy fats like coconut oil and avocado, and healthy proteins.|
|INTERMITTENT FASTING||Gluten free diet plan that is eaten within a specific window of time to allow the gut to rest to allow healing and decrease inflammation.|
Leaky Gut Treatment Supplements
||Supports collagen production to help with gut repair|
||Effects the immunity of the gut|
||Helps break down foods to give the digestive tract a rest to help it heal|
||Reduces inflammation in the gut|
||Feeds the good bacteria in the gut|
||Good bacteria to restore a healthy gut lining and treat dysbiosis (a reduction in gut bacteria diversity)|
||Supports the healing of the intestinal lining|
||An amino acid that helps repair the gut lining|
||Reduces inflammation in the gut and helps to heal and seal the leaks|
In addition to the supplements, sleep is very important as is stress reduction, and regular exercise.
Final Thoughts on The Leaky Gut Protocol
Leaky Gut is real.
It can be associated with gut and non-gut symptoms. It’s an inflammatory condition that has been linked to metabolic disorders, autoimmune conditions, and even mental health.
Also , if you have any of the symptoms listed above, you can move toward starting a gut health support program. Try cutting down on alcohol, processed foods, gluten and any that you may be allergic or sensitive to. Replace these foods and drinks with specific fruits, vegetables, proteins and healthy fats.
And remember that regular exercise, stress management, and quality sleep are great lifestyle strategies for your gut and the rest of your body.
Do you think leaky gut or other gut symptoms are bothering you? If so book an appointment with me to see if my services can help you.
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