Leaky Gut Series- Part 2
Leaky Gut Series - Part 2
In the first part of this Leaky Gut series I discussed the many different ways leaky gut can present itself, what some of the causes of leaky gut are, and I gave a brief scenario of how leaky gut can wreak havoc on your health if the damage is left unchecked. If you missed it, you can view it HERE.
In today’s article I will lay out ways you can assist your body in the healing process. Helping your body to heal from leaky gut takes time but definitely can be done and the reward of health is so worth the effort! The first step begins with removing foods and other items that are causing damage to the gut lining. Some people may jump right into this, anxious to get the healing started. Others may feel like this is a giant change and would prefer to take baby steps. It’s all good! You do need to incorporate these changes for your leaky gut to heal but doing it slowly, step by step, is better than being overwhelmed and not doing anything at all.
REMOVE the things that contribute to leaky gut. Sugar, grains, conventionally produced meat and dairy, genetically modified foods, trans fats, and refined oils like corn, soy and canola, conventional butter
Also, discuss with your doctor options to replace or remove antibiotics and NSAIDS from your regimen when possible. These items contribute to inflammation and damage, removing them will help calm things right down.
Next you want to replace foods that contribute to leaky gut with foods that help repair leaky gut. You may be familiar with the quote from Hippocrates, who is known as the the founder of medicine - “Let food be thy medicine and medicine be thy food”. He knew what he was saying! Help your body begin the healing process by adding these foods to your diet daily.
ADD Homemade bone broth, fermented foods (Kefir from raw dairy or organic full fat dairy, coconut water) Fermented veggies like kimchi, pickles, cabbage etc. Healthy fats like organic coconut oil, extra virgin olive oil, ghee, avocados, foods high in Omega 3’s like wild salmon and grass fed beef
NEXT
Now that you have removed the inflammatory foods and replaced them with foods that support healing, you can begin to think about repairing the damaged gut lining. These are supplements which will help your body’s process of healing along.
L-Glutamine An amino acid that is crucial in the building of the intestinal lining. A generally accepted dosage is 500mg 3x daily. The powder form mixes easily with water and has little to no noticeable flavor.
Probiotics The GOOD bacteria! It is crucial at this stage to not only be eating probiotic rich foods but supplementing with a high quality probiotic formula as well. It is vital to re-establish the healthy, helpful bacteria to maintain balance in your gut biome. Start gradually with probiotic use, 1x daily for the first few days and as your system adjusts increase to 3x daily.
Digestive Enzymes These handy guys do the work of pre-digesting your food but there is a little catch here. Digestive enzymes come from raw foods and in our fast food, processed food world, many of us need extra supplementation if we are going to receive the benefits of enzymatic activity. Enzymes help ensure that food is broken down properly so it can get safely through the system without causing issues. Take one or two capsules before meals.
Quercetin Is an antioxidant flavonoid found in foods like kale, onions and other veggies and fruits. It helps heal leaky gut by stabilizing mast cells which in unstabilized form can contribute to this issue. It prevents release of histamine, and is great in helping to create tight cell wall junctions. This is what we need to maintain that important barrier between the gut and the bloodstream. If you don’t get plenty of veggies and fruits in your diet, It is generally considered helpful to take 500mg 3x daily.
FINAL NOTES Chronic stress can be a major contributor to leaky gut syndrome. Take some time to evaluate your lifestyle and see what changes you can make to de-stress yourself. Nobody hands out awards for living the busiest, most stressed lifestyle. Be sure to get enough sleep (7-8 hours for sure), exercise a reasonable amount to help release stress and create feel good hormones, spend a bit of every day in quiet, preferably in a natural outdoor setting, and express gratitude for all the positives in your life.
Be consistent with these changes in diet and lifestyle as this will allow your body to heal and you will regain vibrant health! It’s your life - choose health!