Leaky Gut Syndrome Diet: Can a permeable intestine be treated with a diet?
A leaky gut or a leaky gut syndrome is a condition that creates gaps in the lining of the intestinal walls. This allows food particles, bacteria and waste products to enter the bloodstream directly. However, eating foods that positively affect intestinal bacteria and inflammation can help alleviate leaky gut symptoms. There is also strong evidence that a permeable intestine is the main cause of autoimmune diseases, including type 1 diabetes. Another problem is that this disorder can cause malabsorption of vital minerals and nutrients such as zinc, iron and vitamin B12. This article describes the Leaky Gut Syndrome and the foods that can affect it. We'll also show you a short nutrition plan that includes foods for improved digestive health.
Leaky gut test and some facts
A proposed gastrointestinal disorder called leaky gut syndrome is currently the subject of numerous debates across the medical community. Some naturopaths even claim that a permeable intestine could cause obesity in many people. So this is a common problem that could also be responsible for the disease. However, most doctors claim that there is not enough research to prove that it is a legitimate problem. In some people, the physical structure of their gut is affected for various reasons. The close connections that control which materials the intestine absorbs do not work properly. This allows larger, but still very small, substances to enter the bloodstream, which is known as intestinal permeability.
Doctors sometimes find increased intestinal permeability in patients with Crohn's disease, celiac disease, in people who are receiving chemotherapy, and in those who have a high intake of substances that damage the gut, such as aspirin and alcohol. Intestinal permeability is a symptom of these symptoms, but is not a cause. This results in nothing more than inflammation of the intestinal walls, and it is not a leaky gut syndrome. In addition, studies show that increased intestinal permeability sometimes has positive effects. This would be, for example, the improvement of water and nutrient uptake and the activation of the immune system.
Lectins and other causes
Lectins are carbohydrate-binding proteins that are abundant in plant foods such as tomatoes, legumes and some dairy products. They are supposed to bind the cell membranes of certain tissues of food and prevent their proper digestion by humans. This could lead to the toxicity of lectins and an inhibition of the digestive system. If you consume them in smaller amounts, the digestive system will cope. However, foods with large amounts of lectins can be problematic for the gut. Some of these that could cause leaky gut symptoms are wheat, rice, einkorn and soy. Sprouts and fermented foods contain less lectins, which makes them easier to digest. Genetically modified and hybrid foods, however, have the highest levels of lectins. Cultures containing gluten could also damage the intestinal mucosa, possibly creating a permeable intestine. This is the right diet for permeable intestines.
Conventional cow's milk is another food that can cause cracks in the intestinal walls. The component in dairy products that can damage the gut is the protein A1 casein. Pasteurization also destroys vital enzymes, making lactose processing very difficult. Sugar is another substance that damages the digestive system. Sugar nourishes the growth of yeast and bad bacteria, which can further damage the intestine. Bad bacteria actually produce toxins called exotoxins, which damage healthy cells and form the aforementioned holes in the intestinal wall. According to a 2018 review, a low biodiversity of intestinal bacteria can lead to increased permeability and inflammation. This can even increase your risk of various diseases, including inflammatory bowel disease and obesity. So people can benefit from a diet that increases the variety of bacteria in the gut. This is likely to include the intake of more prebiotic and probiotic foods that support the growth of beneficial gut bacteria.
Treat leaky well with diet
Eliminate certain foods and factors that can damage your gut. It is important to eliminate allergens and flammable foods such as some finished products, added sugar, GMO, refined oils, synthetic food additives and conventional dairy products. The main toxic exposures to avoid are some toxins in tap water, pesticides, and antibiotics. However, always ask your doctor first before considering such a diet, otherwise you can deprive your body of important nutrients. Replace harmful substances in food with those with healing properties. This allows a permeable intestine to be healed, since such foods are easily digestible and have a positive effect on the intestinal mucosa.
List of suitable foods
- bone broth contains, for example, collagen and the amino acids proline and glycine. These contribute accordingly to the healing of damaged cell walls.
- Fermented milk products contain both probiotics and short-chain fatty acids, which can also help to heal the intestine. Kefir, yogurt and raw cheese are some of the best probiotic foods.
- Fermented vegetables contains organic acids that balance the pH of the intestine to support it. Sauerkraut, kimchi and yeast are excellent sources.
- coconut and all such products are particularly good for gut health. The medium chain fatty acids in coconuts are more easily absorbed than other fats, so they work well on permeable intestines. For example, coconut kefir also contains probiotics that support the digestive system.
- Germinated seeds such as chia seeds, linseed and hemp seeds are excellent fiber sources that can support the growth of beneficial bacteria. If your intestines are not permeable when mirrored, but you still have Leaky Gut symptoms, you may need to start getting fiber from steamed vegetables and fruits.
- Healthy fats and the consumption of unsaturated fatty acids such as egg yolk, avocados, butter and coconut oil can be easily processed from the intestine and promotes healing. Omega-3 fats are anti-inflammatory foods like beef, lamb, and wild fish like salmon.
- fruit you can also take yourself. For example, you can braise apples and pears to make homemade apple puree or fruit sauce. It is best to eat the fruits in the morning and not later in the day. Their inclusion must therefore be maintained in moderation. If your intestines are permeable, 1-2 servings of fruit a day are recommended.
Other foods that can improve your gut health include:
- Vegetables such as eggplant, broccoli, cabbage, carrots and zucchini
- Fruits like blueberries, grapes, oranges, papaya and strawberries
- Nuts and seeds such as almonds, peanuts, cashew nuts and pine nuts
- lactose-free dairy products and milk alternatives, including hard cheese, lactose-free milk and vegetable milk alternatives
- Grains like oats, corn, rice and quinoa
Dietary supplement against leaky gut
The permeable bowel treatment plan contains many natural supplements that can help your digestive health and protect your gut from further damage. For example, there are six useful supplements for permeable intestines such as probiotics, digestive enzymes, L-glutamine, licorice root, shilajit and rose hip.
- Probiotics However, (50-100 billion units per day) can be the most important supplement you should take, as it helps replenish the good bacteria and drive out the bad ones. It is recommended to take them both in the form of food and as a supplement. Look for strains such as Bacillus clausii, Bacillus subtilis, Saccharomyces boulardii and Bacillus coagulans.
- Digestive enzymes ensure complete food intake and reduce the likelihood of partially digested particles and proteins damaging the intestinal wall.
- L-glutamine is of great importance for any program for the treatment of permeable intestines. As a powder, it is a basic amino acid that is anti-inflammatory and necessary for the growth and repair of the intestinal mucosa. One of the advantages of L-glutamine is its protective effect. It covers the cell walls and acts as a repellent against irritants.
- Licorice root is an adaptogenic herb that balances cortisol levels and improves gastric acid production. Liquorice root also improves the body's natural processes to maintain the health of the stomach and duodenum. However, this herb is especially helpful when irritable bowel syndrome is caused by emotional stress. It also improves the way cortisol is produced and metabolized.
- Shilajit Mumiyo is a medicinal herb commonly used in Ayurvedic medicine that can protect against stomach ulcers and reduce inflammation caused or exacerbated by a permeable intestine.
- Rosehip root has antioxidant and antihistamine properties. These make it a great addition to Leaking Gut Syndrome.
Possible nutrition plan for permeable intestinal walls
This last section covers some simple meal ideas for improving gut health. However, some people may find that certain foods cause more leaky gut symptoms than others. You can do this by keeping a food diary to track your eating habits and identify potential triggers. Just look at the next examples of leaky gut recipes to discover a daily menu for yourself.
- Top a bowl of Greek yogurt with blueberries, strawberries or kiwi.
- Sprinkle oatmeal with water or lactose-free milk and top with berries of your choice.
- Add one or two eggs to sourdough toast.
Lunch and dinner dishes
- Combine mixed greens with sliced chicken breast, carrots, tomatoes, and grated parmesan to prepare a salad.
- Use eggs, broccoli, tomatoes and a protein of your choice (optional) to make frittata (Italian omelette).
- Mix beef, broccoli, carrots, peppers and zucchini pasta for delicious pasta dishes.
- You can serve lemon chicken with grilled chicken breast, sweet potatoes and Brussels sprouts, for example.
- Grill or sear a salmon fillet and serve with a side salad.
Suitable snacks for in between:
- Rice cakes topped with peanut butter
- Grapes and Brie
- Let the oatmeal soak overnight with strawberries or dark chocolate chips
- A mixture of almonds, walnuts and hazelnuts
Leaky Gut Syndrome can cause uncomfortable symptoms such as constipation, diarrhea and gas. If you think you are suffering, try changing your diet to relieve the symptoms. Not everyone reacts differently to different foods. As mentioned above, you can try keeping a food diary to identify foods that trigger a permeable gut. You should also see a doctor if your state of health cannot be improved despite the above-mentioned change in diet and a possible leaky gut therapy is necessary.
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