Foods to heal your Leaky gut!
If you suffer from chronic diarrhoea, constipation, gas, or bloating in addition to a weakened immune system, your problem may be more complicated than what it seems. There is a good chance that you have a leaky gut. Let’s understand what a leaky gut is in detail.
What is a leaky gut?
The integrity of the gut lining, which typically acts as the intestines’ protective barrier, is compromised by the condition known as leaky gut syndrome. It also goes by the name “intestinal permeability,” and it develops when the gut wall is compromised, enabling substances that shouldn’t ordinarily enter the bloodstream to do so, such as pathogens, bacteria, toxins, etc.
What are the causes of leaky gut?
● medical conditions such as coeliac disease, autoimmune diseases of the digestive tract like IBS; certain other diseases may also cause leaky gut,such as diabetes, fibromyalgia, asthma, etc. Alcohol abuse can also cause leaky gut syndrome.
● Overloading the body with toxins, which can cause leaky gut syndrome. Every day, we come into contact with more than 80,000 chemicals and other harmful substances. However, antibiotics, herbicides, aspirin, and contaminated water are the primary offenders.
What to eat when you have a leaky gut?
● Vegetables – broccoli, carrots, brinjal, beetroot, spinach, ginger, mushrooms, potatoes, yams, and squash are examples of vegetables and roots.
● Fruits – fruits including strawberries, grapes, oranges, bananas, lemons, limes, coconuts and pineapples. A simple approach to get vitamins and minerals is to eat two to three servings of fruit each day.
● Omega-3 fats – Healthy omega-3 fats are present in foods such as salmon, walnuts, flax seeds, etc.
● Fermented foods – Foods high in probiotics, such as kimchi, unpasteurized sauerkraut, and lacto-fermented pickles, support a healthy immune system, ward against pathogens, and safeguard the gut lining.
Please note: Choosing a low-FODMAP diet may be more advantageous if you believe that IBS is the cause of your leaky gut or if your symptoms do not get better after eating the foods recommended above.
● Healthy fats – they are easy on the gut and are found in egg yolks, avocados, ghee, and coconut oil.
● Gluten-free grains – Gluten is a protein that can be found in a variety of products made from flour, such as bread and pasta. The vast spectrum of gluten sensitivity is now recognised, and it is recommended that those who have a leaky gut, stay away from gluten for a while. Each person’s time frame will be different.
What to avoid when you have a leaky gut?
● Refined oils – Some oils, such as soybean and sunflower, increase inflammation and make leaky gut symptoms worse. Furthermore, gut bacteria may be impacted by a diet high in long chain fatty acids. For salads, stick to extra virgin olive oil, and for cooking, use coconut oil.
● Gluten – wheat, rye, and barley should be avoided.
● Processed foods – Processed foods that are made with synthetic food additive like carboxymethylcellulose (used as a stabiliser and thickener in milk, ice cream, baked products, etc), and polysorbate-80 (used as an emulsifier in salad dressings, chocolates, etc.) have been proven to exacerbate leaky gut.
● Alcohol – Drink in moderation. Drinking too much alcohol interacts with several proteins to enhance intestinal permeability.
● Dairy products – Milk, cheese, ice cream, and other dairy items can be notoriously difficult to digest. In fact, over 65% of people have lactose intolerance, which means they lack enough of the enzyme (lactase) required to break down lactose correctly. GI distress could result from this.
In case of further help, contact Kanupriya Khanna, who is regarded as one of the best dietitians in Delhi, (with over 18 years of experience) because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.