Leaky Gut Diet Plan: What You Need To Know

When the intestinal walls are loose and permeable, harmful bacteria and toxins enter the gut, which seep into the bloodstream and cause infection. Generally, small gaps in the intestine let nutrients into the blood, but when the gut walls become  extra ‘leaky,’ the problem arises. 

Health practitioners do not recognize leaky gut syndrome as a medical condition by itself. They do acknowledge that intestinal permeability can increase as a result of other diseases. The medical community is yet to decide whether leaky gut syndrome is symptomatic or if it causes diseases. 

Proponents of the leaky gut condition say that it weakens the immune system and causes autoimmune diseases, skin conditions, migraines and allergic reactions to certain foods. In order to prevent this, here are dietary habits that can be adopted, according to Healthline.

What To Eat

The diet should include food that strengthens the gut such as sources of dietary fiber like fruits and vegetables, dairy products, healthy fat and unprocessed food, especially meat. Flax seeds, chia seeds and sunflower seeds are good sources of fiber. Healthy fats such as extra virgin olive oil and avocados, and various herbs and spices in moderation can be consumed. 

Green vegetables such as broccoli, sprouts, spinach and zucchini, root vegetables such as carrots, potatoes, turnips and squash are also options to consider. Fermented vegetables that feed good bacteria are tempeh, miso and sauerkraut. Others include yogurt, buttermilk and kefir. 

Protein food options such as salmon, tuna, lean chicken, beef and lamb also help. Fruits such as blueberries, raspberries, strawberries and kiwi among other colorful  fruits with phytonutrients could enrich the diet. 

Purposely keeping certain foods out of the diet  is important to prevent the growth of unhealthy bacteria that cause inflammation and chronic diseases. Food that disturb the bacterial balance in the gut causes diarrhea and bloating. 

What to avoid? Gluten grains (barley, rye, oats etc.), processed meat, baked goods, junk food, alcohol, food with artificial sweeteners, sugar-sweetened beverages and processed oils are the different kinds of food that need to be avoided.  

intestines Probiotics are intended to promote a healthy gut, but research around their effectiveness varies. Photo courtesy of Pixabay

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