Food sensitivity has become a popular issue in the past few years. Research shows that food-related allergies are on the rise, with U.S. hospital visits increasing threefold from 1993 to 2006.
Whether it’s because we’re eating more processed foods than ever or because these types of diagnoses are now widely known, it’s not uncommon to worry over what you’re putting in your mouth these days.
That’s especially true when it comes to the so-called “leaky gut diet.” Designed to help dieters get less inflammation from their regular meals, this diet can help with a wide spectrum of health problems. Let’s take a look at what “leaky gut” means—and why following a meal plan based around it can help virtually anyone.
What Is Leaky Gut?
First things first: what is leaky gut?
As the name suggests, a leaky gut refers to a “leak” that happens within our intestine. Our intestinal lining helps dictate what our bloodstream absorbs, and a healthy lining keeps harmful toxins and food waste particles out of the rest of our body. When we have a “leaky gut,” it means that the lining of our intestine is unhealthy, allowing toxins to penetrate outside of our digestive tract.
When this happens, it can cause inflammation in the rest of our body. This inflammation can trigger chronic diseases such as celiac disease or irritable bowel syndrome. In serious cases, this condition can be connected with certain autoimmune diseases.
It’s worth noting that leaky gut syndrome is something most people have on some level. Everyone’s intestine has different amounts of health and penetrability, and our intestines are not designed to keep everything from escaping. However, certain diets can cause an imbalance in our gut inflammation.
How to Fix Leaky Gut
More and more, doctors and researchers are becoming aware that what we eat plays a significant role in our body’s inflammation. Because leaky gut syndrome happens as a result of poor nutrition, it stands to reason that the easiest way to fix it is with an anti-inflammatory diet!
Of course, as you work on eating the right foods to improve your leaky gut, don’t forget that as with any health change, it’s important to do this in tandem with other efforts. Managing your stress, getting enough rest, and exercising on a regular basis can be a great help. In addition, supplements like KaraMD Vital Restore, specifically designed to help prevent leaky gut, can support your efforts as well.
The Best Foods to Eat on a Leaky Gut Diet
As stated above, an anti-inflammatory diet is your best protection against the effects of a leaky gut. The goal is to find foods that have a positive influence on your gut biome, which helps to relieve the symptoms of a leaky gut.
It’s worth noting that the list below consists of whole foods: when you’re unsure what to put on your plate, whole foods are generally the way to go!
Fruits and Vegetables
Any fresh fruits and vegetables are great choices for leaky gut, as they provide helpful vitamins, minerals, and fiber. In addition, fermented vegetables like kimchi can help boost your probiotic health.
Gluten-Free Whole Grains
Whole grains can be a great resource for a leaky gut diet, though you’ll want to steer clear of gluten-rich foods. Instead, aim for slow-burning carbs like rice, oats, and quinoa.
Healthy Fats
Fats from sources like avocado or olive oil can help enrich your digestive health. They’re also great for your skin and hair!
Nuts and Seeds
Nuts and seeds pack a double punch in terms of your diet. Foods like cashews, peanuts, and almonds contain plenty of healthy fats as well as a good amount of protein.
Cultured Dairy Products
Cultured buttermilk, yogurt, and certain cheeses can be great for your gut health. In addition, plant-based milk products are good choices for the lactose intolerant.
The Worst Foods to Eat on a Leaky Gut Diet
It’s hard to talk about the leaky gut diet without at least mentioning the types of foods you shouldn’t eat. If you’re hoping for anti-inflammatory benefits, you’ll need to avoid products that are difficult for your gut to digest.
This means avoiding foods that are known to be inflammatory in general, such as artificial or processed foods. However, it also means avoiding foods that you have a reaction to, such as lactose for the lactose intolerant.
Here are the kinds of foods you should steer clear of:
Gluten-Rich Products
Grains containing gluten can be hard on the gut for both people with celiac and people without it. While you’re trying to heal your leaky gut, avoid foods like wheat bread, cereals, and pasta.
Sugars
Sugars can feed the bacteria causing your leaky gut, but avoiding all sugars can take effort. Make sure to keep an eye out for things like fructose in processed foods, and avoid eating natural sweeteners like honey or artificial sweeteners such as aspartame. You’ll also want to avoid sweetened drinks and alcohol.
In severe cases of leaky gut syndrome, you may also want to avoid sugar-rich fruits like apples, dates, and watermelon.
Processed Foods
Many processed foods contain inflammatory gluten, oils, sugar, and other components. Try to avoid junk foods like chips, candies, cookies, and cakes.
Improve Your Gut Health With the Right Diet
Whether or not you think you have a leaky gut, the leaky gut diet outlined above can be a great way to reduce your inflammation and balance your intestinal biome. As mentioned above, all of us have a leaky gut on some level, meaning that paying close attention to what we put into our mouths can go a long way. By getting the right foods onto your plate, you can work toward a healthier gut and reduce your inflammation in one fell swoop!
Looking for more tips to help you make the most of your health? Be sure to check out our other posts for additional insights.