Can changing your diet ease pain, gas, constipation, diarrhea, and more?
Leaky gut syndrome is not an official medical diagnosis.
This can lead to digestive problems, nutrient deficiencies, autoimmune disorders, and other health issues.
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Fortunately, research shows making dietary changes can help to heal a leaky gut.
This process is regulated by the size of the gaps (junctions) in the wall of your intestines.
If the intestinal wall is damaged, cracks or holes can develop.
This can trigger an immune system reaction prompting systemic inflammation and illness.
Symptoms that may be related to leaky gut include:
What Causes Leaky Gut Syndrome?
Lifestyle factorsdiet, alcohol, smoking, stress, and environmental toxinsalso play a role.
Autoimmune diseases and inflammation, in particular, appear to benefit from the leaky gut diet.
Some people only need to follow the diet temporarily to heal the intestinal lining and relieve short-term symptoms.
Mushrooms, the only plant-based source of vitamin D, contain other compounds that promote gut health.
For example, wheat may trigger gastrointestinal symptoms in people who are sensitive to gluten.
For people without gluten sensitivity, sourdough bread is recommended due to its probiotics.
If you aren’t already eating a lot of fiber, gradually add more to your diet.
The only other dairy product recommended on the leaky gut diet is low-fat cheese.
Dairy is generally problematic for people with GI disorders.
Known aslactose intolerance, it causes bloating, diarrhea, and gas after consuming dairy.
Products made from almond milk, cashew milk, coconut milk, and hemp milk are good dairy alternatives.
What Are the Best Probiotics for Leaky Gut Syndrome?
Studies show probiotics can help to reduce intestinal permeability and promote gut health in a number of other ways.
Fermented soy products like tempeh and miso pack protein and probiotics that are beneficial for gut health.
Tofu is also recommended on the leaky gut diet.
Beverages
Hydration is essential for digestive health, so be sure to drink plenty of water.
Research shows these foods contribute to intestinal hyperpermeability.
The biggest offenders: sugar, salt, gluten, alcohol (and its metabolites), and emulsifiers.
This can include:
What Are Emulsifiers?
People with allergies or a diagnosed autoimmune disease may also benefit from the eating plan.
Sample Menus
The leaky gut diet is centered around whole, unprocessed foods.
This may require more meal prepping than you are used to.
Aim to eat a variety of different foods throughout the week.
Fermentingis another popular way to prepare food and boost its probiotic content, which may help regulate intestinal permeability.
Avoid condiments, dressings, gravies, and sauces made with added sugar or thickened with wheat flour.
People with celiac disease need to avoid products with wheat or gluten.
Vegetarians will need to check that they are eating enough plant-based proteins while also avoiding legumes.
Many people with GI problems find it difficult to digest raw fruit and vegetables.
Try boiling, grilling, roasting, microwaving, or steaming them instead.
Fermented foods like kombucha, kimchi, and sauerkraut can cause digestive discomfort for some people.
Start with small portions and gradually increase your intake of these foods or try yogurt or aprobiotic supplementinstead.
The Dietary Guidelines for Americans recommends 14 grams of fiber per 1,000 calories of food a day.
It’s not unusual to have some temporary upset while your body adjusts.
Usually, these changes will “level out” as your body gets used to your diet.
However, if they do not or they get worse, you may need to reconsider the change.
If you become constipated, drinking more water or adding a fiber supplement might be enough to correct it.
Keeping a food and symptom journal can help to identify any foods that may be problematic to you.
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