Healing Leaky Gut - A Nutritional Approach

Leaky gut syndrome occurs when the intestinal lining becomes overly porous, allowing undigested food particles, bacteria, and metabolic wastes to escape into the bloodstream. This leads to widespread inflammation and is associated with autoimmune diseases, food sensitivities, various skin conditions, arthritis, fatigue, and other related health issues. As a holistic nutritionist, healing leaky gut is foundational for helping my clients resolve the root cause of chronic health issues. The right dietary and lifestyle changes can help repair your intestinal barrier, reduce inflammation, and restore proper gut function.

Remove Gut Irritants

The first step in healing a leaky gut is removing foods and factors that damage the delicate intestinal lining.

These include:

• Gluten, dairy, grains, legumes, eggs, nuts, seeds, and nightshades - for those with sensitivities
• Alcohol, caffeine, NSAIDs, steroids
• Processed foods with additives like emulsifiers, sweeteners, colors, and preservatives
• High sugar intake, which feeds yeast and unhealthy bacteria
• Anti-nutrients like lectins and saponins in grains, beans, nuts, and seeds

An elimination diet approach can help identify your unique triggers. Work with a practitioner to design a leaky gut diet tailored to your needs.

Increase Prebiotics

Prebiotics are non-digestible fibers that act as fertilizer for the good bacteria in your gut microbiome. Sources like garlic, onion, leeks, asparagus, apples, flaxseed, seaweed, and radishes help feed strains like Lactobacillus and Bifidobacteria selectively. This improves microbial balance, strengthens the gut barrier, and reduces inflammation. Aim for 5-10 grams of prebiotic fiber daily.

Take Probiotic Supplements

Look for a high-potency probiotic with at least 50 billion CFUs and various strains, particularly Lactobacillus and Bifidobacterium species. Make sure to take them on an empty stomach. Probiotic foods, such as kefir, kimchi, pickles, yogurt, and sauerkraut, are also beneficial, but supplements appear to be most effective for addressing leaky gut.

Focus on Soothing Foods

The gut lining needs foods that are easy to break down and absorb without irritation. Soups, stews, bone broths, herbal teas, and smoothies made with ingredients like avocado, sweet potato, cooked greens, aloe vera gel, collagen, slippery elm, marshmallow root, and bone broth offer soothing nutrition that allows the gut to rest and regenerate.

Eat More Omega-3s

Omega-3 essential fatty acids, found in cold-water fatty fish, walnuts, chia seeds, and flax seeds, have anti-inflammatory effects. They also support gut healing by impacting the microbial environment and promoting mucus production. Aim for 2 grams daily. Limit processed omega-6 oils that fuel inflammation.

Supplement with L-Glutamine

This amino acid is the preferred fuel source for intestinal cells. It supports gut barrier strength and helps repair tight junctions between cells. Take 5-10 grams daily, either in powdered form or as capsules. Without medical supervision, those with kidney, liver, or cancer should not take L-glutamine without medical care.

Managing a leaky gut requires consistency with dietary changes and supplements, allowing the intestinal lining time to regenerate and stabilize. Work with a knowledgeable practitioner to personalize your leaky gut healing protocol. As your holistic health coach, I can provide support and accountability as you transition to gut-nourishing foods and lifestyle habits. Let’s meet for a free 30-minute consultation to discuss your health goals.

Here are some additional tips and considerations for healing leaky gut syndrome:

• Get tested: Laboratory stool tests, blood tests, and organic acid urine tests can clarify precisely what’s disrupting your gut ecosystem - infections, inflammation, antigenic foods, or nutritional deficiencies. Targeted treatment can then be implemented.
• Manage stress: Chronic stress can increase gut permeability by affecting gut immunity, microbiota balance, and intestinal barrier integrity. Adopt stress-reducing activities like meditation, yoga, deep breathing, forest bathing, and pleasant social connections.
• Support digestive enzymes and HCL: Many people with leaky gut have low stomach acid and struggle to break down food properly. HCL with pepsin capsules can assist digestion. Proteolytic enzymes taken with meals also ease digestion and decrease antigenic compounds.
• Consider an elimination diet: Removing gluten, dairy, eggs, corn, soy, nuts, seeds, and nightshades for 30-90 days allows the gut lining time to heal. Slowly reintroduce foods and monitor symptoms to identify triggers.
• Improve stomach acid balance: Excessive or insufficient stomach acid can contribute to a leaky gut. Apple cider vinegar capsules or betaine HCL supplements can provide benefits if you have low stomach acid. Those with high acid may need extra zinc l-carnosine or DGL licorice.
• Repopulate with soil-based organisms: In addition to probiotic supplements and foods, some individuals may benefit from soil-derived bacteria, such as Bacillus subtilis and Bacillus coagulans, which appear to colonize more effectively. Rotate strains for diversity.
• Try bone broth fasting: Consuming broth as your primary source of calories for a few days gives the gut a rest while providing easily absorbed nutrition. The broth is rich in gelatin, which seals the gut barrier.
• Assess medication use: Antibiotics, antacids, pain relievers, and other medications can disrupt the gut lining and microbiome. Discuss alternatives with your doctor. Mitigate side effects with probiotics and L-glutamine.

The holistic dietary and lifestyle approach focuses on reducing gut irritants and providing gut-soothing nutrients to enable your intestinal barrier to heal appropriately. Leaky gut relief requires patience, but you can experience significant improvement by making consistent, positive changes. I provide personalized guidance tailored to your unique health history and individual needs. Let's get you on the path to wellness!

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition addresses the root cause of the problem and resolves the underlying issue. This differs from conventional medicine, which often prescribes multiple medications to address symptoms, with little regard for resolving the underlying cause of the symptoms. Functional nutrition is more personalized, customized, and holistic in approach. My job is to work with your medical team and advocate for you if necessary."   

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