If you didn’t read my previous post, here’s a quick summary of what leaky gut is and why it happens. If you’ve already got this covered, scroll down for your practical action steps.
Leaky gut is also known as increased intestinal permeability. It’s when the cells lining our intestines (gut) separate a bit from each other. They’re supposed to be nice and tightly joined to the cell beside it; this is to allow certain things into our bodies (like nutrients) and to keep other things out.
When the tight junctions between intestinal cells weaken it can cause the gut to be more permeable (leakier) than normal. When this happens, it allows things into our bodies that should not get in; things like large pieces of protein, toxins, or even bacteria and waste.
When substances that shouldn’t be there get into our bloodstream through the “leaks” in our gut, our immune system kicks in. These leaked bits mimic a food allergy, and our body reacts accordingly. It mounts a response to try to attack the invaders, and this causes inflammation.
Leaky gut is associated with a number of issues including hormone irregularities, food allergies, celiac disease, autoimmune diseases (e.g., Inflammatory Bowel Disease, Hashimoto’s, Asthma, Type 1 diabetes, Acne, Eczema), joint pain, and neurological problems (e.g., Multiple Sclerosis). Some research shows that leaky gut might contribute to or worsen these conditions.
While some of our gut permeability may have a genetic factor, there are lifestyle habits that contribute as well. Too much sugar or alcohol, and not enough fibre can make things worse. Even certain compounds in foods (e.g., gluten, lectins, casein, fructose) and food additives (e.g., MSG) can weaken tight junctions.
So, what should we eat, and ditch, for optimal gut health?
Avoid or reduce these
There are certain foods that irritate the gut or can cause those loosened junctions to get even looser.
Some of these include:
- Foods that you’re allergic to
- Foods with added sugar
- Foods containing MSG
- Foods with sugar alcohols (e.g., sorbitol)
- Gluten-containing grains (e.g., wheat)
- Nightshades (e.g., eggplant, peppers, tomato)
- Dairy (which contains casein & lactose)
- Excessive alcohol
It’s a good idea to reduce these foods and if leaky gut is a confirmed issue for you, avoid them until the leaky gut has been addressed.
Eat more of these
There are also a bunch of foods that support gut health, including the intestinal cells themselves, as well as our friendly gut microbes. Many of these also reduce inflammation.
Things like:
- Probiotic-rich fermented foods (e.g., sauerkraut, kimchi)
- Prebiotic fibre-rich foods which help our gut microbes produce butyrate (e.g., leafy greens, vegetables, fruit, nuts, seeds)
- Glutamine-rich foods (e.g., bone broth, meat)
- Zinc-rich foods (e.g., shellfish, organ meats and pumpkin seeds)
- Quercetin-rich foods (e.g., citrus, apples, onions)
- Curcumin-rich turmeric
- Indole-rich foods (e.g., broccoli, cauliflower, cabbage, mustard greens)
These are all nutritious foods that can help with gut health and overall health.
It’s not just what you eat that can affect your gut. Other lifestyle habits can help too.
Lifestyle changes you can try
- Eating slower and chewing better to help break down food better
- Eating when hungry and stopping when satisfied
- Going to the bathroom when you need to (don’t hold it for longer than necessary)
- Getting more high-quality sleep
- Better stress management
All of these are great healthy habits to get into, gut problems or not.
Conclusion
To help keep our guts (and our bodies) in optimal condition, there are a lot of foods we should eat (and lots we should reduce).
Sticking with nutrient-dense unprocessed foods is always a good plan, whether you have gut issues, other concerns, or feel completely healthy.
And, don’t forget the importance of a healthy lifestyle like good eating habits, sleep, and stress management.
Which of these foods would you like to add or reduce?
Do you want to know exactly which foods you should be eating? Then I recommend you work with a naturopath or nutritionist who specialises in blood analysis as the basis for creating a personalised nutrition plan that is specific to you and your body’s unique needs. I’ve witnessed first-hand the incredible transformations in overall health, body shape, menopausal symptoms and general wellbeing that my clients have experienced by following a nutritional plan designed specifically for their body’s needs.
If you’d like to know more about blood analysis and personalised nutrition so you can drastically improve your menopausal symptoms and overall health, please get in touch. You can book a free phone call with me here.
References:
https://www.thepaleomom.com/8-nutrients-for-leaky-gut/
https://www.dietvsdisease.org/leaky-gut-syndrome/
https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451
http://www.precisionnutrition.com/all-about-nutrition-gut-health