Gut health is one thing that shouldn’t be taken with levity. And this is one thing people have failed to realize. The state of your gut determines how well absorption is. And how well absorption goes determines how much nutrients you get. That’s why it’s important to keep your gut healthy. The truth though is that there are a lot of health conditions that affect the gut. And one of them happens to be leaky gut syndrome. Many people are battling with this condition and they don’t even know. That’s how common this condition is. Anyway, we’re here to help you out. We’ll have a look at leaky gut syndrome and the symptoms that come with it. We’ll also take a look at the leaky gut diet food list in the leaky gut syndrome diet.
Since it is food that goes into the gut, it would be safe to assume that it’s greatly affected by the food we eat. Some foods help improve the state of the gut. While some are considered unsafe for the gut. That’s because these foods affect the lining of the organs in the gut. And with that, it leads to different health conditions. Well, the leaky gut has a literal meaning. It’s a gut that’s leaky. Later, you’ll find out more about this condition as we go on.
Leaky Gut Syndrome
This is a condition that affects the digestive system. As you may already know different organs make up the digestive system. And these different organs work together to break down foods and absorb the nutrients. At the same time, it acts as a barrier between the gut and bloodstream. This helps prevent substances that are harmful from entering the body.
Most of the absorption of nutrients and water occurs in your intestines. Your intestines are made up of tight junctions. These tight junctions allow for the passage of nutrients and water. The easy passage of water and nutrients is known as intestinal permeability.
So here’s what happens in leaky gut syndrome. The tight junctions in the intestines become loose. And when this happens harmful substances can get into the body. Some of the harmful substances include toxins, undigested food, and bacteria. They enter through the bloodstream. When this happens an immune reaction is stimulated and inflammation is triggered.
The thing though is that many doctors don’t accept this as a medical condition. That’s because there’s very little evidence as to it being a serious medical condition. Well, some doctors do believe that this condition is linked to other serious conditions. Such as autism, autoimmune diseases, brain fog, and skin conditions.
Symptoms associated with the leaky gut syndrome include:
- Food sensitivities
- Digestive problems
- Thyroid conditions
- Joint pain
- Skin issues
- Weight gain
The exact cause of the leaky gut syndrome is not known. It’s just known that certain proteins such as zonulin are linked to this condition. Also, some believe that long-term use of NSAIDs can lead to leaky gut syndrome.
Leaky Gut Diet
Even though there is no cure for this condition, a diet would help a great deal. This diet involves four simple processes.
- The first step is to remove foods that damage your gut. Such foods are inflammatory foods and allergens. Some other foods are grains, GMOs, and added sugars.
- The second step is to replace these foods with foods that heal your gut. Anti-inflammatory foods such as fruits, vegetables, healthy fat, and bone broth would help heal your gut.
- The third step is to opt for supplements. Some supplements can improve the health of your gut. Probiotic supplements are great choices for healing your gut.
Leaky Gut Diet Food List
On this list, there are foods great for gut health and some that are bad for gut health. Below are some examples of food that
- Fruits: Such as grapes, berries, coconut, kiwi, pineapple, banana, oranges, limes, lemons, papaya, and passionfruit
- Vegetables: Such as Brussels sprouts, cabbage, broccoli, carrots, kale, beetroot, spinach, mushrooms, ginger, arugula, eggplant Swiss chard, and zucchini
- Fermented vegetables: Such as sauerkraut, miso, kimchi, tempeh
- Roots and tubers: Such as yams, carrots, sweet potatoes, turnips, and potatoes
- Sprouted seeds: Such as flax seeds, chia seeds, and sunflower seeds
- Healthy fats: Such as avocado oil, olive oil, and coconut oil
- Gluten-free grains: Such as amaranth, teff, buckwheat, sorghum, rice either brown or white, gluten-free oats
- Fish: Such as herring, tuna, salmon, and any other fish rich in omega-3
- Meats and eggs: Such as beef, lamb, chicken, turkey, and eggs (the meats should be lean cuts)
- Beverages: Such as bone broth, almond milk, water, teas, kombucha, and coconut milk
- Raw nuts such as peanuts and almonds
Foods not good for gut health:
- Wheat-based foods: Such as bread, cereals, pasta, wheat flour, and couscous
- Processed meats: Such as bacon, hot dogs, cold cuts, and deli meats
- Snack foods: Such as popcorn, crackers, muesli bars, and pretzels
- Gluten-containing grains: Such as barley, seitan, oats, rye, and bulgur
- Baked goods: Such as muffins, pizza, cakes, cookies, and pies
- Junk food: Such as potato chips, candy bars, fast foods, and many more
- Refined oils: Such as vegetable oil, canola oil, soybean oil, safflower oil, and sunflower oil
- Dairy products: Such as ice cream, cheeses, milk
- Sauces: Such as food dressings, hoisin sauce, soy, and teriyaki
- Artificial sweeteners: Such as aspartame, saccharin, sucralose
- Beverages: Such as alcohol, soda, sugary drinks, and carbonated drinks
The truth is that the symptoms that come with a leaky gut can be very uncomfortable and hard to deal with. Imagine being bloated throughout the day at work. That doesn’t sound like a good experience, right? That’s why you must take this diet seriously.
You can be sure that once you eat the foods recommended and stay away from doing you should you would do just fine. Also, don’t forget to make a diet plan with this leaky gut diet food list. That way you wouldn’t make the mistake of eating food you aren’t supposed to. Likewise, when going grocery shopping you should have with you this leaky gut diet food list.