Table of Contents
- What Is a Leaky Gut and How Do You Fix It?
- 1. Avoid Sugars and Dairy
- 2. Avoid Processed Vegetable Oils
- 3. Avoid Drinking Alcohol
- 4. Avoid NSAIDS and Antibiotics
- 5. Avoid Grain and Legumes
- 6. Avoid Eating Wheat and Anything with Gluten
- 7. Boost Your Immune System
- 8. Have 8-9 Hours of Sleep
- 9. Reduce Stress
- 10. Take More Collagen
- 11. Exercise More
- 12. Ingest Digestive Enzymes
- 13. Increase Your Home Microbiome
- 14. Get Dirty
- 15. Fast for 48 Hours while Taking Bone Broth
- 16. Take Probiotic Supplements
- 17. Chew Your Food 20-30 Times Each Bite
The need to heal a leaky gut is something millions of people around the world share in common.
Your gut is involved in nearly everything regarding your health.
Its health means you’ll feel better, improve your wellbeing, and be more energized. Yet, this layer is one cell thick that acts as a protective barrier preventing food from leaking into your bloodstream before it is digested appropriately that your body can handle without getting sick.
Unfortunately, processed food, stress, bacteria, medication, and alcohol jeopardize the health of your gut as they cause gaps in the protective barrier: the result – a leaky gut.
What Is a Leaky Gut and How Do You Fix It?
Leaky gut is when your intestinal lining cracks and has holes that allow toxic and partially digested food particles to pass through the lining into the bloodstream.
In fact these 10 Things Will Cause Leaky Gut Syndrome
Ideally, a leaky gut allows passage of substances that are not supposed to cross. With a leaky gut, you get insomnia, brain fog, hormonal imbalances, acne, food sensitivities, and autoimmune diseases. The good news is you can quickly and effectively heal your leaky gut. Here are some useful tips you can apply to achieve a healthier gut [1,2,3,4].
1. Avoid Sugars and Dairy
Sugar fuel the growth of candida and yeast and causes dysbiosis in your gut. Dairy, mainly derived from cow milk contains lactose – the milk sugar- that 70% of the world population struggle to digest. The milk also contains A1 Casein that doesn’t play well with your gut. So for the first 30 days, you want to heal your gut, avoid ice cream, cow milk, cheese, and milk chocolate.
2. Avoid Processed Vegetable Oils
Processed vegetable oil, including grape oil, peanut oil, sesame oil, canola oil, and soybean oil, are enemies to your gut health. Any oil marked as a vegetable has high levels of omega 6s and imbalances omega 3s. So when you consume vegetable oil, you consume 20:1 omega 6 to omega 3 when you should be taking 1:1 or 2:1.
Instead, consume healthier cooking oil such as coconut, ghee, and oil.
3. Avoid Drinking Alcohol
A happy gut equals a happy body, but when you introduce alcohol, you increase the chances of making your intestinal walls permeable. Why? Alcohol suppresses the formation of prostaglandins and significantly make your gut wall permeable. Once you cut on your drinking, you’ll notice an improvement in your digestion. You can start with 30 to 90 days of abstaining from alcohol for better results.
4. Avoid NSAIDS and Antibiotics
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin, affect the composition of the gut microbiome. What’s more, they increase the permeability of gut in 24 hours after consumptions.
On the other hand, when antibiotics are necessary at some time in your life. But people sometimes take antibiotics liberally, which is not right for the gut. Unfortunately, antibiotics don’t choose which bacteria to kills but instead kill all including microbiome in your gut resulting in prolonged time consequences such as dysbiosis.
5. Avoid Grain and Legumes
Just like gluten, legumes and grains take longer to digest, stressing your intestinal lining. So it’s motivational to drop from eating legumes if you want your gut to recover quickly. What’s more, grains and legumes contain anti-nutrients such as lectins and phytates that your body can’t handle when your gut is in poor shape. Some of the foods to avoid include rice, peanuts, beans, oats, and corn.
6. Avoid Eating Wheat and Anything with Gluten
Barley, rye, and wheat contain gluten, which is a top enemy on your gut lining. Considering gluten is hard to digest, it may cause piercing on your gut lining, leading to leaky gut. With time, your gut will be more permeable, resulting in toxic and unwanted elements penetrating to your bloodstream.
Here are 5 Powerful Herbs To Heal A Leaky Gut.
7. Boost Your Immune System
Your immune system will try to heal your unhealthy gut as its part of the job. Considering a leaky gut leads to a weaker immune system- a system that then works and repairs its destroyer – you need to support it. Eat things like garlic, spinach, and citrus fruits alongside zinc, vitamin B, D that may have been depleted.
8. Have 8-9 Hours of Sleep
This point seems crazy, mainly because you’re busy with work, family, and social relations. Basically, you’re already extended, and having 8 hours of sleep seems impossible. But, sleep deprivation is one of the leading causes of leaky gut. Sleeping at least 8hours will help you repair your gut quickly and efficiently.
9. Reduce Stress
Stress hormones such as epinephrine and cortisol attack and break your gut lining. So reducing stress can result in a better gut. Rest, meditate, and eat mindful meals to reduce your stress and, consequently, your gut. Also, bugs like Blasto thrive on stress. Eventually, these bugs move to intestines and leak to the bloodstream. Avoiding stress can, therefore, prevent snowballing of your gut health.
10. Take More Collagen
Collagen contains things like proline, amino acids glycine, and hydroxyproline that are essential for repairing your gut lining. So taking foods like bone broth, collagen powder will be therapeutic as it will make your gut less permeable. What’s more, collagen makes up connective tissues for your stomach that then prevent particles from seeping through the gut.
11. Exercise More
Exercising increases the efficiency of transportation of oxygen through the body and digestive tract. This helps stimulate the presence and function of gut microbe, including the n-butyrate that is a gut-healing fatty acid. So ensure you exercise the recommended 150 minutes per week to increase heart rate and thus transportation of oxygen.
12. Ingest Digestive Enzymes
Taking enzymes before consuming proteins and fat-rich food help in the breakdown of these foods. Consequently, you save your gut lining from cracking as a result of bacteria and abundant proteins. Ensure you have a broad spectrum of enzymes as they help prevent irritation on the intestinal lining and promote efficient protein breakdown.
These are the Top 8 Leaky Gut Foods To Avoid If You Want To Heal.
13. Increase Your Home Microbiome
Microbes are essential to our health. Your home also has a microbiome, and they are as important as those in your body. To increase your home microbiome, avoid using harsh cleaning products, checking moulds, filtering air, and using home probiotics.
14. Get Dirty
People have gradually moved to live in the city, eliminating the chances of coming across dirt and microbial. Specific environments, such as farms, impact the health of our gut as they have a microbiome. So playing outside will not only be enjoyable and beautiful but also expose you to good bacteria useful for your gut health. Alternatively, tend to a garden regularly or have nature walks.
15. Fast for 48 Hours while Taking Bone Broth
Intermittent fasting is known to bring health benefits to your body, yet it’s not easy to get through 48 hours of fasting. Guess what? Not only will your body benefit from the fast, but your digestive system will take the needed break. While at it, enjoy bone broth as it has collagen beneficial to the health of your gut.
16. Take Probiotic Supplements
Probiotics are necessary to promote the good health of a gut. It plays an exciting role in producing tight junction proteins and fights off harmful bacteria like yeast overgrown. Intake of probiotic brings a balance of good and bad bacteria, ensuring yeast don’t return and harm your gut lining. A high potency probiotic rejuvenates and replenishes microbiome damaged following a poor diet or antibiotics.
17. Chew Your Food 20-30 Times Each Bite
Digestion of food starts in your mouth with the help of enzymes produced by saliva. When you pre-break your food in the mouth, you make digestion easier in the intestines. This way, you also protect your gut from weakening as you promote smooth absorption of food. True, probiotic supplement help in the digestion of food in the gut, but having chewed your food properly make the process easier and more natural.
The healing of your gut is undeniably possible, even if it can take some time. By applying some or all the above tips, you could move your stomach from unhealthy to a healthy state.
Health by choice, not by chance.
If you enjoyed this post, you’ll definitely appreciate these 7 Sneaky Tips For Healing A Leaky Gut.