Cut Back On Gluten To Avoid Hurting The Gut Lining
What is gluten? It is a type of protein found in some grains such as rye and wheat. It makes the bread chewy and allows the dough to rise.
The proteins that comprise gluten are glutenin and gliadin which some people are sensitive to. Gluten can also be a trigger for people with celiac disease, which is an autoimmune condition.
What is Celiac Disease? It is a disease characterized by a persons predisposition to be sensitive to gluten. Consumption of it can trigger an immune response that can damage the intestines.
You dont need to have celiac disease to avoid gluten, however. If you dont feel good after eating bread, for example, perhaps youre sensitive to the proteins.
The more the body exposes itself to gluten, the more it irritates the lining of the intestines and the immune system acts out. It may then affect the strength of the intestinal wall, which leads to a leaky gut.
When shopping, look for gluten-free food items. Dine in restaurants that can also give you this option.
If you love to cook, its not enough for you to use gluten-free products. Ensure theres no trace of gluten in the kitchenware you use.
But There Are 2 Big Problems With Fish Oil For Us Leaky Gutters
To solve these 2 problems you need to find a molecularly distilled fish oil AND one that uses enteric coated capsules . Together that means less toxins and less reflux.
My research team and I make Smart Omega fish oil to satisfy both these points.
Best of all, we push ourselves much further in terms of distillation to the point that our formula is triple strength and meets the strictest purity standards in the US as set out in Californias Prop 65.
Thats why I use it every day and experience no fishy burps. Perfect!
Diagnostic Tests For Leaky Gut Syndrome
If you have been experiencing any of the signs and symptoms listed above, then that is a good indicator that your gut health is not optimal. However, poor gut health does not automatically produce increased intestinal permeability.
The cells that make up the gut lining regenerate every two to three days. So, while treatment can be started to support the gut lining without confirming increased intestinal permeability, there are tests available to evaluate the degree of intestinal permeability. These tests include the Lactulose/Mannitol Test and the Antigenic Permeability Screen.
While these diagnostic tests do not offer a 100 percent accuracy in confirming Leaky Gut Syndrome, they can serve as invaluable measures of gut permeability, active immune response, and current level of inflammation.
Usually offered by independent laboratories, intestinal permeability tests are no more invasive or involved than the need to fast for a short period or drinking a sugar solution followed by a simple blood test. For more information or to schedule an appointment, consult an integrative healthcare provider.
Recommended Reading: What Are The Advantages Of Intermittent Fasting
Many Of Us Have Been Here Before
Here is an example: A 34 year old ambitious marathon runner works full-time as a medical professional, runs a side business, and tries his best to be a good father to an infant, and a good husband to a wife who also works full time.
To get workouts in, his sleep is limited to 6 hours as he gets up at 4:45 AM to workout before sprinting to work, then sprints through work so he can get to daycare in time. Once home, he rushes home to help with dinner, home chores, and then puts the little one to bed before starting work on the side business. Around 9:30 its time to wrap up work, make smoothies for the next days breakfast and lunch, then hustle to bed by 10 or 10:30.
For this individual, the weekends arent restful either as he hammers long runs, take care of home projects, and catches up on work on the side business.
Does this lifestyle sound familiar to you? Im sure it resonates with many. It sure sounds familiar to me because it is my life. This story is me!
Because of this lifestyle, I developed a significant case of leaky gut and thus have battled, learned a lot, and have made some lifestyle changes to get things back on track. Its been a tough change but we cant keep doing the same thing and expect different results!
The Scd Diet Lowers Inflammation But Is Challenging Long
The Specific Carbohydrate Diet diet has been around for almost 100 years. A physician originally developed it to help her child with celiac disease. Today it is used for many conditions, including inflammatory bowel disease 00504-3/fulltext” rel=”nofollow”> 40).
Despite its name, the diet is not a low carbohydrate diet. It focuses on eating simple carbohydrates that can be easily absorbed. It eliminates all grains, milk , and sugar, except for honey. There is overlap with the low FODMAP diet .
Research demonstrates an improvement in IBS symptoms with the SCD diet, but not research looking specifically at gut permeability. It has been shown to lower inflammation .
Read Also: What To Drink While Fasting
Avoid All Grains And Legumes For The Next Month
Life without any grains or legumes whatsoever can be tough. Whenever you plan a meal that is just meat/fish and vegetables it can feel like something is missing.
But if youre suffering from leaky gut and are really motivated to repair it fast, then leaving grains and legumes off the table, at least temporarily, is a no brainer. Especially GMO grains, which by design are the highest in anti-nutrients like lectins7,8.
Now, I will say, most grains & legumes dont quite irritate the gut lining as bad as those with gluten , but they are still loaded with anti-nutrients like lectins and phytates9,10, which your digestive system simply cant necessarily handle when it is in already poor shape.
Which Diet Helps Heal A Leaky Gut
What is the best diet for healing a leaky gut? A leaky gut has been linked to chronic disease and inflammation, two things that negatively impact your overall health. Information regarding leaky gut and ideal treatments is controversial and confusing.
Everyone seems to have a different cure. How do you decide which path to follow? Diet is one part of most treatment options. Is one diet better than another? Lets look at leaky gut and the diets that claim to treat it.
Read Also: How Does Keto Fasting Work
Intermittent Fasting Is Not A Magic Fix
As great as Intermittent Fasting is, it is always important to remember that it is not a magic fix for all your health and fitness problems.
If you suffer from specific gut problems, work with a doctor or someone who specializes in gut health to heal your gut. Intermittent Fasting will complement and enhance those gut-healing efforts, and once youve healed, will help you better maintain that happy gut.
How Does Fasting Help Gut Health
May Strengthen The Gut Barrier
The gut is hard at work digesting the many foods we feed it on a daily basis. Fasting enables the gut to rest and restore so it can function optimally.
This may be especially pertinent to those with increased gut permeability, otherwise known as leaky gut, a situation in which the gut lining is weakened, allowing toxins and food particles to easily enter the bloodstream. This can trigger an inflammatory process and symptoms such as headaches, fatigue, and bloat.
Research suggests that intermittent fasting may improve our gut-barrier function.
One way it does this is by enhancing antioxidative pathways and even reversing inflammation in the intestines, as seen in clinical studies on Inflammatory Bowel Disease 3, 4.
Whats more, when the gut barrier is strong and healthy, it enables a more optimal environment for healthy bacteria to live and flourish.
May Boost Microbiome Diversity
Research also suggests that intermittent fasting increases microbial diversity 5. It is widely accepted that a more diverse bacterial environment in our intestines leads to a healthier gut function. The bacteria in our guts play an important role in many aspects of our health. Some bacteria help synthesize certain vitamins, such as vitamin K, vitamin B12, or thiamin.
Because different gut bacteria are responsible for different functions, it is important to have a healthy and diverse environment of intestinal bacteria for optimal health and gut function.
Recommended Reading: How To Lose Weight With Intermittent Fasting 16 8
Can Intermittent Fasting Really Improve My Gut Health
Intermittent fasting has gained in popularity since the turn of the century. The release of The 8-Hour Diet by David Zinczenko and Peter Moore 2013 brought fasting as a health tool into the zeitgeist.
But fasting is nothing new. It has been a part of human society for thousands of years. In particular, religious communities have incorporated fasting as spiritual practice for millennia.
But are the health benefits truly as profound as has been deeply touted of late? Can IF target a specific health concern? Is it an effective method in treating those who are on a journey to heal their digestion?
What are the detailed benefits of fasting? How does intermittent fasting affect gut health? Can fasting really heal digestive problems? Does fasting kill gut bacteria?
Were getting to the bottom of these and many other pertinent questions on IF and gut health.
What is Intermittent Fasting?
Youve probably heard the term before. But, whats the true definition of intermittent fasting? Simply put, intermittent fasting involves cycles of fasting and feeding periods. This type of eating is often described as patterns or cycles of fasting.
There are assorted methods of intermittent fasting. Most people select the version that works best for their body and schedule.
Two common methods are the 16/8 method eating strictly between 11 a.m. and 7 p.m. or noon and 8 p.m. Second most used method is the 14/10 method. Eating between 10 a.m. and 8 p.m.
What is Gut Health?
There Are Many Types Of Paleo Diets
In general, a paleo diet is focused on eating like a caveman, i.e., how humans ate before organized farming and industrialization. It includes lean meats, fruits, veggies, and nuts while excluding grains, legumes, and processed foods with additives .
Most Paleo diets eliminate:
- Legumes: beans, peanuts, hummus, etc
- Refined sugars
- Industrial seed oils such as vegetable or canola oil
- Fruits and vegetables
- Fats: coconut, olive oil, avocado, lard, ghee
- Minimally processed sweeteners: raw honey, maple syrup, coconut sugar, raw stevia
Some paleo-style bloggers and cookbook authors are more liberal with their definition of what a paleo diet is. Many include recipes that use a fair amount of added sugars, claiming to be healthier since theyre less processed. Our body isnt able to distinguish between different kinds of added sugar very well. What is important is not eating too much added sugar, no matter the form. Sugar causes inflammation. The Paleo diet eliminates many inflammatory foods and has been shown to lower inflammation. . There are no studies looking directly at gut permeability and the paleo diet.
Read Also: How Fast Does Fasting Lose Weight
Combine Fasting With Keto
Ketogenic diets are high in fat, moderate-protein, and very low in carbs . Doing keto incorrectlyread: lots of meat with few plant-based foodscan mess with your gut microbiome. A well-designed ketogenic diet should include plenty of fiber-rich carbohydrates, fermented and cultured foods, and prebiotic-rich vegetables including Jerusalem artichokes and raw scallions. The good news is you can fit plenty of these foods into your keto plan and stick to the 50-gram carb allotment.
Starve The Candida Of The Foods It Loves Especially Sugar
Sugar is without doubt candidas go-to fuel source. And just like we wouldnt feed a deranged Popeye more spinach, we shouldnt feed our candida spoonfuls of sugar.
Obviously you want to avoid eating the main culprits. i.e. simple sugars like soda drinks, fruit juices, sweets, desserts and even fruit.
But you also want to stop consuming all refined carbs , processed foods, alcohol, low-fat products , condiments and any foods with yeast.
Meanwhile, if you can also stick to the leaky gut diet weve talked about above, you will give your gut the best chance of healing and thus fighting back against candida.
You May Like: What Can I Eat When Fasting
What Are Some Ways I Can Treat Leaky Gut
Theres a wide range of things you can do to help get your gut its strength back. A firm sugar detox along with a low-starch, nutrient-rich diet is a great way to begin. Incorporating key gut-healthy foods into your diet can be very beneficial foods include collagen, apple cider vinegar, probiotics and prebiotics, digestive enzymes, and coconut. These foods are able to promote good bacteria, kill yeast, and strengthen the production of your gut tissue.
Heres How I Incorporate Coconut Products Into My Daily Life
- I use 1 tablespoon of non-hydrogenated organic coconut oil in my daily shake/juice. Tastes insanely good and as weird as this sounds, gives a lovely mouth feel to the shake. Just make sure you get quality coconut oil that is not rancid and not filled with all kinds of crazy chemicals.
- Now and then I will have half a can of coconut milk in my shake instead of the oil . Probably 2 times a week. This is the taste of island holidays in food form!
- Since my gut is now in good health and able to handle oats these days, I will cook up some gluten-free oats with coconut milk on gym days. Of course, theres a lot of energy in this sort of concoction, so best to pair with commensurate training.
- Coconut oil is my go to cooking oil for many dishes, eg a mild Thai-style chicken & broccoli stir fry.
- You might even enjoy coconut kefir91 fermented coconut milk/yogurt.
Recommended Reading: How To Lose Fat Intermittent Fasting
Consider Eating Smaller Meals And Matching Food Groups Better
When trying to repair your leaky gut, attention to detail matters. Thats why even the more trivial ideas are worth trying out.
So with this idea Im basically suggesting
- Eat 4-5 small meals a day, as opposed to 3 big ones. A day of eating would then look something like: green hulk shake , snack , small lunch , afternoon snack and dinner .
- Combine food groups smartly. This is pretty easy when youre eating a leaky gut diet. i.e. the foods that are hard to combine are pretty much out. But just in case you are eating fruits , make sure they are eaten as much as possible by themselves or at least away from heavy protein meals.
Now with all of that said, it is worth noting that I am not completely sold on eating smaller meals and more often.
Thats because I do like the thinking behind 2-3 meals a day only, since this gives the digestive system plenty of time for breaks.
So like with all ideas on this list, it really comes down to personal experimentation and seeing what works best for your digestive system.
Can Leaky Gut Contribute To Autoimmune Disease
The case for leaky gut being a major contributing factor in the development of autoimmune disease is becoming stronger and stronger. Recent research has shown that in individuals with a genetic predisposition for autoimmune conditions, leaky gut syndrome may allow environmental pathogens to enter the bloodstream and trigger the initiation and development of autoimmune disease.
Additional research also shows that a leaky gut has been found in a number of autoimmune conditions including MS, type 1 diabetes, lupus, and inflammatory bowel disease. Furthermore, it was found that the intestinal lining of mice with lupus was improved with the addition of Lactobacillus probiotics.
Recommended Reading: How Does The Intermittent Fasting Work
Heals The Gut And Reduces Food Sensitivities
One of the main health benefits of bone broth is its ability to repair and heal the gut. Many people suffer with a leaky gut due to the modern Western diet and lifestyle. The high amount of sugar, processed foods, GMOs, alcohol, antibiotic usage, etc. are all extremely damaging to the gut and can result in leaky gut syndrome.
Leaky gut syndrome, or intestinal hyperpermeability, is a condition in which the tight junctions in the gut lining become too large and abnormally permeable. Undigested food particles and toxins can pass through these holes in the intestinal wall and into the bloodstream. This causes the immune system to overreact and results in chronic inflammation and food sensitivities.
Bone broth is rich in collagen and the amino acids proline, glutamine, glycine and arginine which help to heal the tears in the intestinal lining and support a strong gut lining. As the gut heals and the immune response stabilizes, food sensitivities can improve.
Fasting with bone broth can speed up the healing process. Digesting solid foods creates significant stress on the digestive system, irritates the gut lining, and leads to inflammatory processes.
With bone broth being easier to digest, our bodies can conserve the energy used in digesting, processing and assimilating solid foods. Instead, the body can use this energy for healing and detoxification.
How Is Leaky Gut Diagnosed
Leaky gut, also known as intestinal permeability, is common. Its hard to know exactly how many people have it because few doctors test for it. Parsley Health doctors usually diagnose leaky gut through a combination of specific specialty testing such as comprehensive stool cultures and detailed assessment of your symptoms and medical history. If you are diagnosed with intestinal permeability, the good news is, there are ways to heal a leaky gut.
Recommended Reading: How To Succeed In Intermittent Fasting