The Leaky Gut Diet Plan: What to Eat What to Avoid!

Before watching the video, if you don’t mind, please subscribe to our channel and hit that bell icon so you don;t accidentally miss our next videos. Thank you. The term “leaky gut” has gained a lot of attention
in recent years. Also known as increased intestinal permeability,
it’s a condition in which gaps in your intestinal walls start to loosen. This allows larger substances, such as bacteria,
toxins, and undigested food particles, to pass across the intestinal walls into your
bloodstream. Studies have associated increased intestinal
permeability with several chronic and autoimmune diseases, including type 1 diabetes and celiac
disease. This video takes a close look at leaky gut
and its causes. It also includes a list of foods that aid
digestive health and a one-week sample meal plan. What is leaky gut syndrome? Leaky gut syndrome is a proposed condition
caused by increased intestinal permeability. The digestive system consists of many organs
that collectively break down food, absorb nutrients and water, and remove waste products. Your intestinal lining acts as a barrier between
your gut and bloodstream to prevent potentially harmful substances from entering your body. Nutrient and water absorption mostly occurs
in your intestines. Your intestines have tight junctions, or small
gaps, that allow nutrients and water to pass into your bloodstream. How easily substances pass across the intestinal
walls is known as intestinal permeability. In leaky gut syndrome, these tight junctions
loosen, potentially allowing harmful substances like bacteria, toxins, and undigested food
particles to enter your bloodstream. Alternative health practitioners claim that
leaky gut triggers widespread inflammation and stimulates an immune reaction, causing
various health problems. They believe leaky gut leads to various conditions,
including autoimmune diseases, migraines, autism, food sensitivities, skin conditions,
brain fog, and chronic fatigue. Yet, there is little evidence to prove that
leaky gut syndrome is a serious problem. As a result, mainstream physicians do not
recognize it as a medical diagnosis. Although increased intestinal permeability
exists and occurs alongside many diseases, it’s not clear if it’s a symptom or underlying
cause of chronic disease. What causes leaky gut syndrome? The exact cause of leaky gut is a mystery. However, increased intestinal permeability
is well known and occurs alongside several chronic diseases, including celiac disease
and type 1 diabetes. Zonulin is a protein that regulates tight
junctions. Research has shown that higher levels of this
protein may loosen tight junctions and increase intestinal permeability. Two factors may stimulate higher zonulin levels
in certain individuals — bacteria and gluten. There is consistent evidence that gluten increases
intestinal permeability in people with celiac disease. However, research in healthy adults and those
with non-celiac gluten sensitivity shows mixed results. While test-tube studies have found that gluten
can increase intestinal permeability, human-based studies have not observed the same effect. Aside from zonulin, other factors can also
increase intestinal permeability. Research shows that higher levels of inflammatory
mediators, such as tumor necrosis factor (TNF) and interleukin 13 (IL-13), or the long-term
use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen, may
increase intestinal permeability. Furthermore, low levels of healthy gut bacteria
may have the same effect. This is called gut dysbiosis. Foods to eat! As leaky gut syndrome isn’t an official
medical diagnosis, there is no recommended treatment. Yet, you can do plenty of things to improve
your digestive health. One is to eat a diet rich in foods that aid
the growth of beneficial gut bacteria. An unhealthy collection of gut bacteria has
been linked to poor health outcomes, including chronic inflammation, cancers, heart disease,
and type 2 diabetes. The following foods are great options for
improving your digestive health: Vegetables: broccoli, Brussels sprouts, cabbage,
arugula, carrots, kale, eggplant, beetroot, Swiss chard, spinach, ginger, mushrooms, and
zucchini. Roots and tubers: potatoes, sweet potatoes,
yams, carrots, squash, and turnips. Fermented vegetables: kimchi, sauerkraut,
tempeh, and miso. Fruit: coconut, grapes, bananas, blueberries,
raspberries, strawberries, kiwi, pineapple, oranges, mandarin, lemon, limes, passionfruit,
and papaya. Sprouted seeds: chia seeds, flax seeds, sunflower
seeds, and more. Gluten-free grains: buckwheat, amaranth, rice
(brown and white), sorghum, teff, and gluten-free oats. Healthy fats: avocado, avocado oil, coconut
oil, and extra virgin olive oil. Fish: salmon, tuna, herring, and other omega-3-rich
fish. Meats and eggs: lean cuts of chicken, beef,
lamb, turkey, and eggs. Herbs and spices: all herbs and spices. Cultured dairy products: kefir, yogurt, Greek
yogurt, and traditional buttermilk. Beverages: bone broth, teas, coconut milk,
nut milk, water, and kombucha. Nuts: raw nuts, including peanuts, almonds,
and nut based products, such as nut milks. Foods to avoid! Avoiding certain foods is equally important
for improving your gut health. Some foods have been shown to cause inflammation
in your body, which may promote the growth of unhealthy gut bacteria that are linked
to many chronic diseases. The following list contains foods that may
harm healthy gut bacteria, as well as some that are believed to trigger digestive symptoms,
such as bloating, constipation, and diarrhea: Wheat based products: bread, pasta, cereals,
wheat flour, couscous, etc. .
Gluten-containing grains: barley, rye, bulgur, seitan, triticale, and oats. Processed meats: cold cuts, deli meats, bacon,
hot dogs, etc. .
Baked goods: cakes, muffins, cookies, pies, pastries, and pizza. Snack foods: crackers, muesli bars, popcorn,
pretzels, etc. .
Junk food: fast foods, potato chips, sugary cereals, candy bars, etc. .
Dairy products: milk, cheeses, and ice cream. Refined oils: canola, sunflower, soybean,
and safflower oils. Artificial sweeteners: aspartame, sucralose,
and saccharin. Sauces: salad dressings, as well as soy, teriyaki,
and hoisin sauce. Beverages: alcohol, carbonated beverages,
and other sugary drinks. A sample menu for one week! This is a healthy one-week sample menu for
improving your digestive health. It focuses on incorporating foods that promote
the growth of healthy gut bacteria while removing foods that are notorious for causing uncomfortable
digestive symptoms. Some menu items contain sauerkraut, a type
of fermented cabbage that is easy, simple, and inexpensive to prepare. Monday! Breakfast: blueberry, banana, and Greek yogurt
smoothie, Lunch: mixed green salad with sliced hard-boiled
eggs, Dinner: beef and broccoli stir-fry with zucchini
noodles and sauerkraut. Tuesday! Breakfast: omelet with veggies of your choice,
Lunch: leftovers from Monday’s dinner, Dinner: seared salmon served with a fresh
garden salad. Wednesday! Breakfast: blueberry, Greek yogurt, and unsweetened
almond milk smoothie, Lunch: salmon, egg, and veggie frittata,
Dinner: grilled lemon chicken salad with a side of sauerkraut. Thursday! Breakfast: gluten-free oatmeal with 1/4 cup
raspberries, Lunch: leftovers from Wednesday’s dinner,
Dinner: broiled steak with Brussels sprouts and sweet potatoes. Friday! Breakfast: kale, pineapple, and unsweetened
almond milk smoothie, Lunch: beet, carrot, kale, spinach, and brown
rice salad, Dinner: baked chicken served with roasted
carrots, beans, and broccoli. Saturday! Breakfast: coconut-papaya chia pudding, 1/4
cup chia seeds, 1 cup unsweetened coconut milk, and 1/4 cup diced papaya,
Lunch: chicken salad with olive oil, Dinner: roasted tempeh with Brussels sprouts
and brown rice. Sunday! Breakfast: mushroom, spinach, and zucchini
frittata, Lunch: sweet potato halves stuffed with spinach,
turkey, and fresh cranberries, Dinner: grilled chicken wings with a side
of fresh spinach and sauerkraut. Other ways to improve your gut health! Although diet is key to improving gut health,
there are plenty of other steps you can take. Here are some more ways to improve your gut
health: Take a probiotic supplement. Probiotics contain beneficial bacteria that
are naturally present in fermented foods. Taking a probiotic supplement, which you can
find online, may improve gut health if you don’t get enough probiotics through your
diet. Reduce stress. Chronic stress has been shown to harm beneficial
gut bacteria. Activities like meditation or yoga can help. Avoid smoking. Cigarette smoke is a risk factor for several
bowel conditions and may increase inflammation in the digestive tract. Quitting smoking can raise healthy bacteria
numbers and reduce harmful gut bacteria. Sleep more. Lack of sleep can cause a poor distribution
of healthy gut bacteria, possibly resulting in increased intestinal permeability. Limit alcohol intake. Research has shown that excessive alcohol
intake may increase intestinal permeability by interacting with certain proteins. If you think you have leaky gut syndrome,
consider getting tested for celiac disease. The two disorders can have overlapping symptoms. Some people also find that diets like the
Gut and Psychology Syndrome (GAPS) diet may ease leaky gut symptoms. However, this diet is incredibly restrictive,
and no scientific studies support its health claims.

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