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.
Diet for leaky gut syndrome
Refined carbohydrates, like white bread and pasta. Glutinous grains, like barley, rye, and oats. White sugar found in candy, baked goods, or cereal. Dairy products, including milk, ice cream, and some cheeses.
Sprouted Seeds — Chia seeds, flaxseeds and hemp seeds that have been sprouted are great sources of fiber that can help support the growth of beneficial bacteria. If you have severe leaky gut, you may need to start out getting your fiber from steamed vegetables and fruit.
One of the easiest ways to maintain a desirable pH balance is to eat fruits high in fiber. The following fruits are highly effective: Bananas: Bananas are highly rich in soluble fiber.
Gorgonzola, parmesan, cheddar, and gouda are just some of the aged cheeses that can be beneficial to your gut health.
The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.
High-Fiber Foods Like Beans, Oats and Fruits
“This makes food pass more quickly through the GI tract, thus promoting regular bowel movements,” Romano says. Both types of fiber help with gut health by assisting with digestion and preventing constipation.
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.
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.
Above are two gut-friendly milk options, @fairlife lactose free milk (which is ultra filtered and has extra protein) and unsweetened almondmilk. You can also choose oatmilk, coconut milk or rice milk. All are considered lactose free and therefore more gut-friendly.
'Plant-based diversity is really important for gut health'
'I call them the Super Six: wholegrains; nuts and seeds; fruit; vegetables; legumes, beans and pulses; and herbs and spices.
Magnesium chloride
A combination of magnesium and chloride, this form of magnesium is water soluble making it more easily absorbed in your gut for increased bioavailability. This is a great choice for anyone with underlying gut dysfunction like leaky gut syndrome that can inhibit the absorption rate of nutrients.
Drink More Water and Eat More Slowly
Dehydration can also be a contributing cause of chronic diarrhea. When you don't drink enough water, you might cause inflammation of the intestinal lining. This can lead to leaky gut symptoms such as bloating and cramps.
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.
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.
For this reason, many people with leaky gut cut out coffee as they work to heal their leaky gut. A 2010 literature review suggested that green coffee (coffee made from unroasted coffee beans, which is not what most of us normally buy) may contribute to leaky gut more than dark roasted coffee.
Moderate amounts of fermented dairy products such as kefir and yogurt are important for healing your gut. They will provide a diverse gut microbiome. Just make sure you avoid dairy foods that aren't fermented such as milk and cheese.
Cruciferous vegetables
Researchers based at Pennsylvania State University, USA, found that mice fed with a broccoli-supplemented diet were better able to tolerate digestive issues such as a leaky gut or colitis (an inflammatory bowel condition).
According to Boyers, the starch in potatoes is resistant to digestion, which means it travels to your large intestine and acts as a probiotic, AKA food source for your essential gut bacteria. It also helps create fatty acids that protect the gut lining and prevent harmful substances from leaking into the bloodstream.
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.