Highly processed meats like bacon, salami, and hot dogs often contain hydrogenated fats and preservatives, which are major gut health disruptors known to trigger symptoms of leaky gut syndrome including bloating, constipation, and gas.
Protein: Lean protein such as chicken and turkey breast without the skin is easy to prepare and digest option. Fatty fish like salmon is another choice that can be cooked in ways that work well for a leaky gut diet. Just be sure not to overcook the meat, as this can make the fibers tough to chew (and digest).
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.
Eggs. These nutritional powerhouses are a source of vitamin D, which is essential for a healthy gut. Bone broth. Homemade broth (or stock) contains collagen and glutamine—proteins that are essential for healing the gut lining.
Nuts and Seeds: Source of protein, healthy fats, prebiotics, and slow burning carbs. Cultured Dairy Products (if tolerated): Dairy, such as yogurt, kefir, cultured buttermilk, and some cheeses, provides some good bacteria.
"Let's talk about my favorite bread for digestion and gut health: Sourdough bread. Sourdough is incredible because these microbes are transforming the flour," Dr.
Luckily, the aging process that kills off the potentially dangerous pathogens from raw milk and makes cheese safe to eat also allows the development of beneficial bacteria! Gorgonzola, parmesan, cheddar, and gouda are just some of the aged cheeses that can be beneficial to your gut health.
It can take anywhere from 4 weeks to 6 months to fully heal the gut.
According to a recent study in the Journal of Nutrition, eating an avocado daily can improve your gut health. This is because avocados contain fiber and unsaturated fatty acids, which prompt greater microbial diversity and produce metabolites that support your gut bacteria.
Red meat should be limited because of their association with higher levels of inflammatory markers. The tough, fatty cuts of meat are hard to digest and can worsen leaky gut symptoms. Processed food including meats are also hard on the digestive tract.
But at the top of this list is red meat, which reduces those short-chain carbohydrates and fatty acids that feed bacteria and increase IBS. While it's okay to have meat in moderation, red meat can aggravate a leaky gut. So best to stay away from it.
In addition, the acidity created during sourdough fermentation increases the proteolytic activity of enzymes and proteins, helping to break down gluten. For anyone with leaky gut syndrome, gluten has the potential to increase inflammation.
The biggest way to tell if your leaky gut is healing is when your energy and vitality have returned, you've regained mental clarity, your mood has improved, you've returned to your ideal weight, and you feel like your best self. It's important to remember that, as with most health concerns, gut health is on a spectrum.
Apparently, sourdough bread is actually good for your microbiome & the health of your gut. Sourdough bread goes through a fermentation process unlike other types of breads, because it's made with lactobacillus cultures. You can think of it as similar to foods like kimchi or yogurt or even kombucha (seriously!).
Foods to Avoid
There are many foods and substances that can cause inflammation and contribute to the development of a leaky gut, including: Refined carbohydrates, like white bread and pasta. Glutinous grains, like barley, rye, and oats. White sugar found in candy, baked goods, or cereal.
Dark chocolate is good for reducing gut inflammation and intestinal permeability, both of which are crucial to fixing leaky gut. It's also good for your heart, skin, and brain health.
Butter is a natural source of Butyric acid which is a short chain fatty acid that helps to maintain gut barrier integrity, keeping the gut lining healthy and sealed so can help to prevent leaky gut.
This friendly yellow fruit helps stabilize gut bacteria and fight inflammation. Plus, they're portable, delicious, and cheap. When your gut is out of balance, send bananas to the rescue: They're great at combatting diarrhea and settling upset tummies.
The cause of leaky gut syndrome isn't fully understood, but poor diet, overconsumption of alcohol, smoking, stress and exposure to environmental contaminants are suspected to play a role. The best protection is a healthful diet high in natural fiber and low in added sugars and processed foods.
In addition, olive oil also helps to protect the cells that line the gut. This is important because it helps to prevent leaky gut syndrome, which can lead to all sorts of health problems. Another way that olive oil supports gut health is by helping to reduce inflammation.