Do you suffer from leaky gut? 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.
Which foods are causes of leaky gut? Inflammatory foods such as gluten and dairy are considered one of the leading causes of leaky gut. Toxic foods including sugar, alcohol, caffeine, and processed foods can also cause leaky gut.
If you have leaky gut syndrome, you should avoid these foods: refined carbohydrates, glutinous grains, white sugar, dairy products, vegetable oils, artificial sweeteners, alcohol, and caffeine.
Eating healthy dark chocolates does not cause a leaky gut because of theprebiotic and anti-inflammatory effects. To reduce your chances of developing a leaky gut, be sure to eat healthy dark chocolates.
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.
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). Eggs are another protein source that can be cooked in a variety of ways and pair well with other nutritious foods.
Sourdough. You can't go wrong with sourdough, especially when you're sticking to a gut-healthy diet. When it comes to all-natural foods that support gut health, nearly all fermented foods are excellent. During the process of fermentation, good-for-you bacteria known as probiotics are formed.
They are a great source of dietary fiber, antioxidants, and pectin (a prebiotic that may support the healing of intestinal permeability/leaky gut). Also, getting a variety of apples will offer an array of health-boosting polyphenols including flavanols, phenolic acid, and anthocyanins.
Dysbiosis, or bacterial imbalance, is a leading cause of the leaky gut syndrome. It means an imbalance between helpful and harmful species of bacteria in your gastrointestinal tract. Poor diet, comprising proteins found in unsprouted grains, sugar, genetically-modified foods (GMO), and dairy products.
Many people with leaky gut, or any of the autoimmune conditions associated with leaky gut, report that coffee consumption triggers leaky gut symptoms, such as diarrhea or stomach pain. For this reason, many people with leaky gut cut out coffee as they work to heal their leaky gut.
Yogurt can be a great choice to help heal leaky gut syndrome, but not all yogurts are created equal. What makes yogurt good for your gut is the probiotic bacterium, Lactobacillus acidophilus. While there are many different strains of a probiotic bacterium, not all yogurts have them.
Apple cider vinegar is a great weapon when trying to kill the yeast and heal leaky gut. It's hard for bacteria to grow in an acidic environment, and the acetic acid in the vinegar helps kill any yeast that is already there. Add a tablespoon in a couple ounces of warm water with half of a squeezed lemon.
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.
Blueberries are rich in antioxidants and anti-inflammatory properties, which can help support a leak-free gut. They also contain an amazing antioxidant, quercetin, which can drive a balanced immune response. Plus, blueberries are rich in Vitamins A, C, and K and contain several grams of fiber.
Both human and bovine milk are rich in extracellular vesicles (mEVs), which are nanosized particles containing beneficial components that can improve gut immunity and quality of gut bacteria.
Wild-Caught Fish
And reducing inflammation is key to healing leaky gut. Eat baked, wild-caught salmon, tuna, or mackerel three times a week for this effect.
Avoid fried foods, added butter, and processed oils in your leaky gut diet for optimal health. There are several healthy cooking oil swaps that can be implemented in all kinds of recipes, from healthy sweet treats to salads. Most plant foods are also naturally low in fat.