Is your leaky? It may sound dramatic but it’s really not. It’s also not that uncommon. While it can start from an unknown intolerance (e.g. gluten), leaky can also occur from , exercise, travel and more. In fact, more and more people are struggling with leaky and either don’t even know it or don’t know how to fix it. And while you think it only affects , the reality is that leaky can lead to many other health conditions. So how can you know that your is leaky? What should you to heal a leaky ? What (s) should I follow? Is there a step by step plan of action? The answers to all of this and more in this blog post.
What is a leaky gut?
Leaky is another name for intestinal permeability. This means that leaky develops when the space between the cell walls of your widen and start to allow substances like undigested , and metabolic waste pass the wall into your . And when this continues to happen over and over each time you over a prolonged period of time, well in short it’s bad news. Your starts to have to fight and remove these substances meaning inflammation increases as does the burden on your immune system. Not only that, but the damaged cells are no longer able to produce relevant digestive enzymes meaning you don’t absorb key from the you .
Leaky is associated with digestive conditions like Crohns, IBS and celiac but even those who are healthy can have varying degrees of leaky at certain points in their life.
What causes leaky gut?
In a lot of cases, the cause is your . While everyone is biochemically unique and affected by in different ways, the following are key culprits that can be problematic:
- Sugar: No surprise there but high amounts of refined sugar don’t do your or flora any favours. Sugar feeds bad , yeast and candida in your which can offset the good:bad balance and cause damage to the .
- Lectins: that have large amounts of lectins can be problematic for some people. Some with a high lectin content include wheat, soy, rice and spelt. GMO varieties tend to be even higher in lectin content as they have been modified to resist pests. Sprouting and fermenting can really help make the easier to .
- Gluten containing foods: again it’s not always the gluten in these that’s the problem. Often it’s the highly processed nature of the , the additives and industrial cooking methods that simply don’t key enough. On the other hand, if you’re system is already under pressure, gluten can indeed contribute to leaky .
- Dairy: Certain proteins in dairy can contribute to causing leaky .
- Alcohol: Consuming high amounts of alcohol can again impact on the flora balance as well prevent key entering the .
Do I have leaky gut?
Some signs and symptoms below:
- Food sensitivities: This can include you normally ate without a problem
- Seasonal allergies
- Skin issues
- Weight gain
- Sugar cravings
- Poor immunity
- Join pain
- Fuzzy memory/poor concentration
The above are guidelines only. You can look to get more advanced testing done with a doctor or Nutritional Therapist. These tests could include a stool test, a intolerance test, SIBO breath test among others. However, the best way to really know is by adjusting your and seeing if you feel better.
What Should You Eat To Heal a Leaky Gut?
Lucky for us, our renews itself constantly meaning that the damage to the cell walls can be repaired with the right care and attention. And the only real way to do it is with a major overhaul. There are multiple designed to help heal a leaky . In short, they are all elimination that remove certain irritants for a period of time. The length of time varies for each individual. For some, 30 days is enough while others need up to 6 months. Generally, you will be able to reintroduce most of the avoided without problem but of course the goal is to move onto a sustainable plan free of refined foods and sugars. Here are just a few to look up:
- Paleo: The paleo removes all , dairy, legumes and refined oils & sugar. The focus is on like meat, fish, nuts, seeds, plants, fruits and some oils.
- FODMAP: the fodmap removes certain that are classed as high in FODMAPs (google it to get a list). Science-based evidence indicates that the Low FODMAP can help manage the gastrointestinal symptoms associated with irritable bowel syndrome (IBS)
- SCD: This stands for a specific carbohydrate . Again the focus is on group of which are grain-free, sugar-free, starch-free, and unprocessed.
This list is by no means exhaustive. There’s plenty morethat can offer help. The focus is mainly around carbohydrates and offending foods because carbohydrates have the greatest influence on intestinal microbes (yeast and ) because they provide for them.
The 5 ‘R’ Action Plan
If you prefer to follow general guidelines instead of a , the 5 ‘R’ approach is for you.
The first step is to remove the offending foods or anything you are sensitive to. This includes the list of offenders mentioned above. This also includes anything potentially inflammatory to the You can find a practitioner here.: refined , sugar, GMO, processed oils, additives, preservatives, antibiotics, dairy products, alcohol and so on. In addition, it’s advisable to look at environmental pollutants and try to reduce toxin exposure in other areas like cleaning, beauty and make-up products. Clinical approaches to this is commonly in the form of an elimination diet (more below). This is something a nutritional therapist would be well positioned to speak with you about and/or guide you through.
Replace with healing to help your repair. The include rich bone broth, vegetables, sprouted , plenty of vegetables, healthy fats, omega 3, sprouted seeds and so on. Fibre is also a great addition to help with transit time. Think of high in essential vitamins, minerals and antioxidants. and other anti-inflammatory are also fantastic to support repair. Some of the best for this? Plenty of vegetables!
This phase looks to reintroduce beneficial Look to include some fermented foods like kimchi, sauerkraut and nato alongside a good probiotic. Again it’s advisable to speak with a pharmacist, doctor or nutritional therapist around and brands.. These can include Saccharomyces Boulardii, Bifidobacteria, Lactobacillus and other soluble fibres as well as .
Repair with the aid of certain digestive health but please always speak with a medical professional. More is not better. A few to note: and foods that support healing and cell renewal. There’s a host of that can support
- Probiotics: to help rebalance the flora.
- L-glutamine: an amino acid that is both anti-inflammatory and necessary for intestinal repair. juice is a great natural source.
- Digestive enzymes: useful to help ensure you is getting , decreasing likelihood of partially passing your wall.
- Vitamin A, C, D, E
- Antimicrobial and/or herbs/spices like oregano, garlic, basil, thyme, ginger. is also a great addition to help reduce inflammation.
The final phase of the process looks to provide support for restorative processes your life i.e. your lifestyle. This includes removing stressors, focusing on food hygiene, sitting down toyour meals, chewing your , and practicing mindfulness. Your requires your to be in a parasympathetic state i.e. relaxed. Eating under can really hinder the process so it’s important to incorporate these techniques and practices to help rebalance everything.
What Should You Eat To Heal a Leaky Gut – Summary
So there you have it – what is leaky and what should you to heal a leaky . The above five stages don’t follow any hard timelines, it’s on a case by case basis depending on the individual. Some stages overlap while others need to end before the next starts.
If you’re unsure the best plan of action for you and would like a bit more advice, give us a call! Why not book an appointment at our Nutritional Therapy Clinic? You’ll see expert nutritional therapy in action – and no-doubt end up feeling better! More here.