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GI Tract, Nutrition, Wellness

Top 5 Foods for Leaky Gut

Guest post by Kathryn Kos of Primal Musings

Best Nutritional Recommendations for Intestinal Permeability

When I work with clients who are struggling with leaky gut or autoimmune issues, I recommend dietary changes such as removing difficult to digest foods (foods that are not fully digested and can easily pass through the gut) like gluten, dairy, and sugar, and soy. However, just removing these offending foods in many cases is not enough.

The best way to decrease permeability of the gut lining is through food. However, sometimes taking supplements, such as taking a quality probiotic supplement is also imperative.

What are some of the gentler recommendations I make that for my clients?

  1. Apple cider vinegar (2 TBS in a little water about 15 min. before meals) is a great way to increase digestive production naturally.
  2. Eating fermented foods such as sauerkraut, kimchi, and drinking kombucha tea helps to increase probiotic and enzyme activity.
  3. Consuming beet regularly helps to thin the bile and help digest fats so you get those essential fatty acids digested.
  4. Eat coconut oil as it is a natural antifungal, antiviral, and antibacterial. It can help with overgrowths of unwanted bacteria.
  5. Drink mineral rich bone broth, which contains nutrients that help to strengthen the digestive tract.

Stress is also a huge contributor to leaky gut! I recommend walking, yoga, meditation, or gentle stretch each day.

Take time to nurture your mind and your body! Take time for yourself each day. Open the windows, get outside, and take in some fresh air and sunshine!

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2 Responses

  1. Guest says:

    Thanks for the recommendations!

  2. John Scott says:

    Helminthic therapy can be an effective treatment for a “leaky gut”.

    For more about helminthic therapy, see this introductory article:

    Helminths evoke a TH2 response, which up-regulates the intestinal repair rate and thereby helps improve mucosal barrier integrity.

    “We propose a model whereby the immune response that is triggered to expel gastrointestinal parasites … may have a beneficial effect in restoring mucosal barrier function…”

    “What is unique about parasites is that they probably have evolved (and we evolved with them) to have a response that promotes re-establishment of barrier integrity while not damaging or causing problems with the host at uninvolved sites. Without parasites, for whatever reason, this barrier maintenance machinery that is always in the background runs in overdrive, and there is no brake on the system. It is reacting to barrier damage and leading to an overexuberant response to that damage signal.”

    “Host protective immunity has adapted to enteric parasitic nematode infection by elaboration of mucins, increasing intraluminal fluid to control access to the surface epithelium, increasing cell turnover to maintain an effective barrier to their invasion, initiating immune responses through activation of resident immune cells, and recruitment of additional immune cells to release immune mediators that help orchestrate these responses.”

    The following two quotes are from some of the patients with a “leaky gut” who have reported improvements in their symptoms after starting helminthic therapy.

    “My husband seemed to have severe lactose intolerance. In the past, nothing helped and it was instantaneous, as in explosive diarrhea and severe within 20 minutes of ingestion. Since his leaky gut has gotten better since getting worms, he’s doing a lot better, so that he can actually digest ice cream.”

    “At six and half months in, I am just short of claiming success for multiple food intolerances, likely leaky gut and a host of other related symptoms. I couldn’t eat gluten or dairy without debilitating symptoms and had been GF DF for 7 plus years. For the past three weeks I have eaten anything I wanted for one meal a day without the terrible symptoms I have experienced all my life.”