Last week we explored what exactly Leaky Gut is and how it affects the body. This week I’d like to dive into how we can heal from Leaky Gut- these foods are likely to promote a more healthy gut environment overall even if we don’t suffer from a more intense disorder.
Most doctors, nutritionists, and experts recommend a four step process:
- Remove foods and factors that damage the gut
- Replace with healing foods and herbs
- Repair with supplements
- Rebalance with probiotics
5 Healing Foods for Leaky Gut
I will preface this section by saying I prefer to consume a primarily plant-based diet, but if your body is hurting and screaming for you to listen I truly believe it is worth exploring some different food sources to see if there may be components of your diet that can promote better health for YOUR body and help you to heal. Many times what we consume while we heal is not what we need to continue with forever. Treating our body with respect by listening to what she needs, is key to helping her heal.
1. Bone Broth
They key nutrient and healing property of Bone Broth is collagen, glutamine, and the amino acids proline and glycine that can heal damaged cell walls. The increased intestinal permeability caused by Leaky Gut is what Bone Broth can target-gut lining healing and intestinal inflammation. Many times experiencing relief from your symptoms is not far off once starting this protocol-think a few days- based upon the source of the broth.
2. Fermented Vegetables
They contain organic acids that help to balance the intestinal pH and healthy,good bacteria to support the gut. Kimchi, Sauerkraut, Kvass are all wonderful sources, but look to ferment your own vegetables to find new flavors. I love the brand Bubbies for sauerkraut and Wildbrine for a variety of delicious fermented veggies (both can be found at Whole Foods or ordered online).
3. Coconut Products
The MFCA’s in coconut are easier to digest than any other fats, working well with Leaky Gut because it doesn’t have to work as hard to process the nutrient source. Look especially to coconut kefir-which contains probiotics to support the digestive system.
4. Raw Cultures Dairy
Probiotics! Sensing a theme? Raw, cultured dairy is a great source of probitoics and SCFA’s that can help to heal the gut. Pastured kefir, yogurt, butter, raw cheeses, amasai are some of the best. Be specific with your source, however, and tune into how it is truly affecting you. Dairy can be difficult to digest to many people, but there are some who can truly benefit (even if for a temporary time period) from the healing properties contained within a high-quality dairy source.
5. Sprouted Seeds
SPROUTS! One of my favorite foods has made a list again. Chia seeds, Flax seeds, Hemp seeds are all wonderful sources of fiber that can help to support the growth of beneficial bacteria. It is important to steam your veggies/fruit if your Leaky Gut is severe to help you to digest the fiber more readily.
Omega-3 Fats are also hugely beneficial, as are any food that includes anti-inflammatory properties. Think about calming the gut down, through both foods and lifestyle factors overall. Less stress more happy movements and presence in the body will help attune you to what will heal YOUR body.
Next week-let’s explore some probiotics to promote health in the gut and healing from Leaky Gut.
Susan Caputo 