What is leaky gut syndrome (or intestinal permeability)?
This is considered leaky gut, orincreased intestinal permeability2.
Other studies suggest leaky gut may be connected toautoimmune diseases5, such as arthritis and thyroid disorders.
“Mainstream medicine once considered leaky gut syndrome a fake diagnosis given by alternative doctors.
What causes a leaky gut?
So, what causes increased intestinal permeability?
When zonulin is released, the tight junctions of the intestines can break apart.
According to research,bacteria and gluten6have been shown to trigger the release of zonulin in the small intestine.
However, there’s still no definite cause of leaky gut.
6 foods to limit or avoid.
Here: a definitive list ofwhat to eat and avoid on a gluten-free diet.
Studies have shown that a high intake of sugar can beinflammatory and may feed bad bacteria8in the gut.
This can lead to gastrointestinal distress.
(Plus, more than 90% of the corn grown in the United States is reportedlygenetically modified.)
Lectins
Lectinsare found in all gluten-containing grains.
7 foods that may help.
Now that you know whatnotto eat, you might be thinking: so, what’s left?
Don’t worry, there’s plenty!
Skipultra-refined vegetable oils, like corn and soybean, which may promote inflammation.
Hypoallergenic proteins
According to Pedre, these include pea, rice, hemp, and chia seeds.
Some research suggests collagen peptides may have a similar benefit.
It’s also been shown toregulate intestinal permeability13.
Lifestyle habits for a leaky gut.
Altering your dietary intake should be the first step after visiting a doctor.
So, taking a highly concentrated probiotic daily may provide additional support.
Practice stress management:Our anxious thoughts can have adirect impact on things like digestionand overall gut health.
A one-day meal plan for leaky gut.
This sample menu incorporates the gut-friendly foods from the list of “what to eat.”
The goal is to avoid possibly aggravating foods from the “foods to avoid” list.
Lunch:Asalad with lentilsand lean protein will provide sustained energy and a good dose of prebiotic fiber.
Add some kimchi or sauerkraut for a probiotic boost.
Alternative lunch:Not a fan of salads?
Snack:Carrot slices with hummus, apple slices with almond butter, or crunchy roasted chickpeas.
Alternative dinner:Grilled chicken,zucchini noodleswith pesto, and sun-dried tomatoes.
Leaky gut has been implicated in many autoimmune disorders like IBS and celiac disease.
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