Author: Selina Rose

Leaky gut is also known as increased intestinal permeability. The cells lining our intestines (gut) supposed to be nice and tightly joined to one another. The role of the gut lining is to allow certain things into our bodies (like nutrients), and keep other things out. When the gut becomes leaky, these cells separate a bit from each other, leaving our gut unable to filter as well as it should.

When the tight junctions between intestinal cells weaken it can cause the gut to be more permeable – leakier – than normal. When this happens, it allows things into our bodies that should not get in; things like large pieces of protein, toxins, or even bacteria and waste.

When substances that shouldn’t be there get into our bloodstream through the “leaks” in our gut, our immune system kicks in. These leaked bits mimic a food allergy, and our body reacts accordingly. It mounts a response to try to attack the invaders, and this causes inflammation.

Leaky gut is associated with a number of issues including food allergies, celiac disease, autoimmune diseases (e.g., Inflammatory Bowel Disease, Hashimoto’s, asthma, type 1 diabetes, acne, eczema), joint pain, and neurological problems (e.g., multiple sclerosis). Some research shows that leaky gut might contribute to or worsen these conditions.

While some of our gut permeability may have a genetic factor, there are lifestyle habits that contribute as well. Too much sugar or alcohol, and not enough fiber can make things worse. Even certain compounds in foods (e.g., gluten, lectins, casein, fructose) and food additives (e.g., MSG) can weaken tight junctions.

So, what should we eat, and avoid, for optimal gut health?

Avoid or reduce these

There are certain foods that irritate the gut or can cause those loosened junctions to get even looser.

Some of these include:

• Foods that you’re allergic to (this is very individual)
• Foods with added sugar
• Foods containing MSG
• Foods with sugar alcohols (e.g., sorbitol)
• Gluten-containing grains (e.g., wheat, rye)
• High-lectin foods (e.g., grains, legumes)
• Nightshades (e.g., eggplant, peppers, tomato)
• Dairy (which contains casein & lactose)
• Excessive alcohol

It’s a good idea to reduce these foods and if leaky gut is a confirmed issue for you, avoid them until the leaky gut has been addressed.

Eat more of these

There are also a bunch of foods that support gut health, including the intestinal cells themselves, as well as our friendly gut microbes. Many of these also reduce inflammation.

Things like:

• Probiotic-rich fermented foods (e.g., sauerkraut, kimchi)
• Prebiotic fibre-rich foods which help our gut microbes produce butyrate (e.g., leafy greens, vegetables, fruit, nuts, seeds)
• Glutamine-rich foods (e.g., bone broth, meat, cartilage)
• Zinc-rich foods (e.g., shellfish, organ meats, and pumpkin seeds)
• Quercetin-rich foods (e.g., citrus, apples, onions)
• Curcumin-rich turmeric
• Indole-rich foods (e.g., broccoli, cauliflower, cabbage, mustard greens)

These are all nutritious foods that can help with gut health and overall health.

Lifestyle Factors

It’s not just what you eat that can affect your gut. Like most things, when you look at health holistically, you’ll see that there’s often many factors that contribute to a single symptom or outcome.

In the case of your gut, how you manage stress will play a big factor in promoting gut health or resolving a leaky gut. This requires more of a mental shift than a dietary one. Taking time in your day for deep breathing, grounding your energy through yoga poses, or even going for a walk to take your mind off work tasks will go a long way for your overall health. Regardless of how much you have to accomplish in a day, the way you live your day will determine whether or not your schedule affects your health.

Here are some lifestyle habits to try:

• Eating slower and chewing better to help break down food better,
• Eating when hungry, and stopping when satisfied,
• Going to the bathroom when you need to (don’t hold it for longer than necessary),
• Getting more high-quality sleep,
• Better stress management,
• Incorporating daily relaxation,

All of these are great healthy habits to get into, gut problems or not.

Conclusion

To help keep our guts (and our bodies) in optimal condition, there are a lot of foods we should eat (and lots we should reduce).

Sticking with nutrient-dense unprocessed foods is always a good plan, whether you have gut issues, other concerns, or feel completely healthy.

And, don’t forget the importance of a healthy lifestyle like good eating habits, sleep, and stress management.

Which of these foods have you added or reduced? Let me know in the comments below.

Recipe (Gut supporting): Braised Greens with Turmeric

Serves 4

2 bunches leafy greens (kale, chard, collards), washed and chopped
1 Tbsp. coconut oil
Juice of 1 lemon
½ tsp turmeric
2 dashes salt and pepper

Instructions

1. Heat the coconut oil in a large skillet over medium heat.
2. Add the greens and a splash of water.
3. Sprinkle with turmeric and sauté until the greens start to wilt.
4. Remove from heat and sprinkle with lemon juice, turmeric, salt and pepper.

Serve & enjoy!

Tip: Serve this as a side dish (hot or cold), or add to soup.

References:

https://www.thepaleomom.com/8-nutrients-for-leaky-gut/

https://www.dietvsdisease.org/leaky-gut-syndrome/

https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451

http://www.precisionnutrition.com/all-about-nutrition-gut-health

“Leaky gut” is a popular topic in the health and wellness spheres these days. It’s been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, and even autoimmune diseases can all be linked back to leaky gut.

In this post we’re covering all things leaky gut. Chances are you’ve heard of it, but you might be wondering… what exactly is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat to help a leaky gut?

What is a leaky gut?

Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.

It’s also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. This is part of your body’s innate intelligent selection. It doesn’t want to absorb many harmful microbes or toxins into your blood stream.

Did you know? About 70-80% of our immune system is housed around our gut. These cells are strategically placed around your gut to be ready for foreign invaders that try to enter the body through the digestive system.

Absorption of fluids and nutrients happens when they’re allowed to pass through this cellular tube into the circulation. Absorption is a critical part of digestion. The key is that your gut lining needs to be able to select the right things to absorb (mainly fluids and nutrients). Your bloodstream and lymph circulation then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way to your hair and nails, get the nutrition they need to be healthy and grow.

How does a gut become “leaky?”

The gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you’re intolerant/sensitive to can all contribute to leaky gut. Food additives and thickeners like “gums” can also contribute to intestinal irritation and over time cause the gut lining to leak.

Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. If the balance of gut microbes inside the gut is thrown off this can also contribute to a leaky gut.

Any contributing factors that alter the balance of microbes in your gut may cause the gut lining to become more “permeable” or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.

Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.”

As you can imagine, this is not a good thing.

What are the symptoms of a leaky gut?

Because so much of your immune system is around your gut, the immune cells quickly recognize a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.

But when that happens too often, and the immune system is continuously responding, inflammation begins to rise throughout the body.  Once the immune system starts responding to these “foreign invaders” from your permeable gut, you’ll get symptoms or side effects like allergies, food intolerances, and even autoimmune diseases.

Because the first place affected is the gut, there are a number of symptoms right there. Things such as abdominal pain, bloating, gas, nausea, vomiting, heartburn, constipation or diarrhea. Not to mention that if foods, even healthy foods, aren’t properly digested, their nutrients aren’t properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.

Some of the symptoms can also occur on the skin. Acne, dry skin, itchiness, rashes, eczema, and hives can all be symptoms related to leaky gut. Even rosacea and psoriasis can be linked here due to their autoimmune component.

It’s possible that even some neurological symptoms are linked with leaky gut. For example, brain fog, fatigue, headaches, inability to sleep, and general moodiness can also be related.

Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn’s, colitis, celiac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.

What to eat for leaky gut

If you suspect you have leaky gut based on the symtoms above, consult a holistic nutritionist, naturopath or other alternative health practitioner for assistance. While it’s unlikely that you’ll heal a leaky gut with diet alone, here are some general recommendations to start. Remember that the symptoms and effects of leaky gut are varied, therefore its best to seek recommendations from a health professional that are specific to your case and your body.

The general recommendation to begin healing a leaky gut is to stop eating inflammatory foods and eat more gut-soothing foods.

Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.

In their place, add in more green leafy and cruciferous veggies. These are full of nutrients and contain fiber to help feed your friendly gut microbes. You also want to add more sources of vitamin D which can come from fish and egg yolks, and also from the sun.

In some cases eating more probiotic foods like sauerkraut, fermented vegetables, and kombucha (fermented tea) can be beneficial. Make sure you’re getting enough essential omega-3 fats found in fish, nuts and seeds. Finally, adding coconut oil to your diet for it’s special fats called MCTs (medium-chain triglycerides and bone broth for it’s essential amino acids.

Conclusion

Leaky gut, or “intestinal permeability” can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you’re intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast – spanning from digestive woes to skin conditions, even to autoimmune conditions.

It’s important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It’s also important to ensure you’re getting enough omega-3 fats, vitamin D, and amino acids.

Recipe (gut soothing): Slow-Cooked Chicken Broth

Serves 6-8

1 whole chicken, cooked, bones with or without meat
3 carrots, chopped
2 celery, chopped
4 bay leaves
4 Tbsp. apple cider vinegar
Herbs and spices as desired (salt, pepper, paprika, parsley)
2 handfuls spinach

Instructions

1. Place chicken bones, and meat if using, into a slow cooker.
2. Add chopped vegetables, vinegar, and herbs/spices.
3. Cover with hot water (about 2L /8 cups).
4. Cook 8 h on medium or overnight on low.
5. Add spinach 30 minutes before serving.

Serve & enjoy!

Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.

References:

https://www.thepaleomom.com/what-is-leaky-gut-and-how-can-it-cause/

https://www.thepaleomom.com/what-should-you-eat-to-heal-leaky-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://www.healthline.com/nutrition/is-leaky-gut-real#section3

https://www.dietvsdisease.org/leaky-gut-syndrome/

http://www.medscape.com/viewarticle/837168

http://www.medscape.com/viewarticle/531603

Thickeners are one of many ingredients added to processed foods. And they do just that: thicken. They absorb water and form a gel-like consistency. They’re often used to make foods thick and creamy, without having to add a lot of fat.

Thickeners also tend to emulsify and stabilize foods they’re added to. Emulsification allows fats and water to mix better and prevents them from separating (i.e., oil/vinegar salad dressing versus a thicker or creamier emulsified dressing). And “stabilizing” helps the product have a longer shelf-life before the “best before” date.

Thickeners are often found in canned dairy-free milk and any milk that comes in a carton, baked goods, soups/sauces/gravies, puddings/ice cream, etc. Some are even added to dietary supplements!

These thickeners are polysaccharides, which means they’re long chains of many (poly) saccharides (sugars). They’re typically difficult to digest, which makes them similar to dietary fiber. And this also means they can help you feel fuller longer without providing many calories or any nutrients.

They’re naturally-derived but are heavily processed to extract the compound. (Did I say “heavily?”)

Good to know: food additives are considered anti-nutrients because they reduce the absorption of dietary minerals like calcium.

Overall, for the general healthy population, in small doses, these thickeners don’t seem to create massive health concerns. But, even though they’re extracted from whole foods, they’re far from it. Plus, there are lots of reasons to avoid them altogether.

Let’s briefly dive into five of the common ones.

Xanthan Gum

Xanthan gum is made by a bacteria called Xanthomonas campestris. This bacteria can cause diseases in plants (e.g., leaf spot). The xanthan gum is created when the bacteria ferment sugar. Xanthan gum is extracted from the liquid, dried, and ground.

Because it’s like dietary fibre, xanthan gum has been shown to help reduce blood sugar spikes. Its thickening properties can help slow the absorption of sugar, therefore slowing the speed sugar can get into the bloodstream.

In high doses, xanthan gum can act as a laxative and can cause bloating, gas, and diarrhea. It also may act as a prebiotic (food for our friendly gut microbes), but more research is needed.

Xanthan gum should be avoided by infants and people with severe wheat, corn, soy, or dairy allergies.

Guar Gum

Guar gum is made from legumes called guar beans. These beans are split, and the endosperm is ground to get the guar gum.

Like xanthan gum, guar gum may reduce blood sugar spikes, act as a laxative, and possibly a prebiotic.

In rodents, guar gum has been shown to increase intestinal permeability (i.e., leaky gut).

Cellulose Gum

Cellulose gum is made from wood pulp and cotton. To extract the cellulose gum, the pulp is processed with several chemicals, which are then removed.

Cellulose gum can cause bacterial overgrowth and inflammation in animals who eat large amounts of it. It’s been suspected to be linked with IBD (Inflammatory Bowel Disease).

Carrageenan

Carrageenan is made from red seaweed that’s dried, ground, chemically treated, filtered, and dehydrated.

Carrageenan can increase intestinal permeability (i.e., leaky gut). It has been linked to gastrointestinal inflammation, ulcers, and colitis-like conditions in animals. It has also been used in high doses to cause tumors in animals for cancer research.

Unlike other thickeners, some rodent studies have shown that carrageenan can worsen blood sugar control issues.

Lecithin

Lecithin most often comes from soybeans, but can also come from eggs, canola, or sunflower seeds. It’s heavily processed with chemicals and then purified.

Lecithin also contains phospholipids, triglycerides, sterols, free fatty acids, and carotenoids.

One of lecithin’s metabolites (what your body metabolizes lecithin into once it’s absorbed) is linked to heart disease. On the other hand, it does lower serum cholesterol. Overall, the jury seems to be out on its heart health effects.

Conclusion

Thickeners are highly processed food additives derived from nature. They are found in many processed foods because they thicken, reducing the amount of fat needed.

In the body, they can act as a dietary fibre, and may have some of the health benefits of that. But, they can also contribute to gastrointestinal issues, especially in higher doses. They can also be allergenic in small doses.

Do you read your labels to see which thickeners are in your foods? Are you going to look out for these additives? Let me know in the comments below.

Recipe (Thickener-free): Creamy Salad Dressing

Serves 8-12

1 avocado, ripe
½ cup coconut milk – use one without added thickeners or make your own (you may need more to thin)
2 cloves garlic
1 Tbsp. apple cider vinegar
1 Tbsp. lemon juice
1 tsp dill, dried
1 tsp chives, dried
1 tsp parsley, dried
½ tsp basil, dried
4 dashes salt
4 dashes pepper

Instructions

Combine all ingredients in a blender. Blend until creamy.

Add more coconut milk or herbs/spices to reach desired consistency and flavour.

Serve & enjoy!

Tip: Add cilantro for additional flavour.

References:

https://www.thepaleomom.com/is-it-paleo-guar-gum-xanthan-gum-and-lecithin-oh-my/

https://www.healthline.com/nutrition/xanthan-gum

https://www.healthline.com/nutrition/guar-gum

https://www.healthline.com/health/food-nutrition/cellulose-gum

https://www.healthline.com/nutrition/carrageenan

In a nutshell, intermittent fasting is just that: fasting intermittently.

It’s limiting calorie intake during certain hours/day or days/week. It’s more of an eating pattern than a diet. It limits when to eat, and not so much what to eat. And that’s part of it’s appeal to people who don’t want to count calories or use a food log to track what they eat.

Some would say that it’s a more natural way to eat because humans evolved without refrigerators, drive-throughs, or 24-hour convenience stores. We now have access to food (including junk food) all day long, so eating several meals per day plus snacks may be less natural than fasting from time to time.

There are lots of variations on this theme. They include:

• 16/8 which is 16 hours of fasting, and eating only within the other 8 hours (often 1:00 pm. – 9:00 p.m.);
• 5:2 days of fasting, where you eat regularly for five days of the week, then take in a low number of calories/day for the other two (non-consecutive) days.

Is intermittent fasting effective for weight loss?

Intermittent fasting can help to lose weight because it can help you to eat fewer calories, and burn more calories too.

Lots of people say they have success with it. But what do the studies say?

According to one review study, intermittent fasting helped people to lose 3-8% of their weight over 3-24 weeks.  In this study, people also lost 4-7% of their waist circumference (i.e., belly fat).

Another study of 100 people with obesity showed that after a year, the people who fasted on alternate days lost more weight than people who didn’t change their eating pattern. But, (and here’s where it’s interesting) they didn’t lose any more weight than those on a calorie restricted diet. Out of the people who were to follow the intermittent fasting protocol, 38% of them dropped out.

Sticking with a plan is one of the keys to weight loss success. So, if you can’t stick to a weight-loss plan, you’re less likely to lose the weight and keep it off.

Before you consider intermittent fasting

Intermittent fasting is not for everyone. I want to make that very clear. Often times I have clients who are busy professionals ask me about intermittent fasting because they’re looking to get out of preparing breakfast in the morning. Intermittent fasting is a strategy that can help you lose weight if you need to, or it can be helpful for those who have digestive irritation and need to give their bodies a break from food. I don’t recommend using it as a way to encourage laziness—as in not preparing breakfast before you leave for work in the morning.

With that said, people who are underweight, or have eating disorders, also shouldn’t fast. Neither should women who are pregnant, trying to get pregnant, or are breastfeeding.

Certain medical conditions can be worsened with longer periods of fasting. Also, people taking certain medications can be prone to side effects with intermittent fasting as well.

One of the reasons people drop out of the intermittent fasting eating pattern is that it’s hard to stick with the fasting part, especially when you’re doing fasting days. They eat more than the allowed (low-level of) calories when they’re supposed to be fasting. And when they finish fasting, they may overindulge due to the reaction of the appetite hormones and hunger drive while fasting. This sets up a restrict-binge cycle that’s not healthy for your body or your hormones, nor will it help with weight loss. If you have the tendency to restrict your eating as a means to control your calorie intake, intermittent fasting is not recommended for you.

Also, the hours and days of fasting can be very difficult. So having strong social support will be key to those intermittent periods of fasting. Sticking to a (healthy, nutrient-dense) diet designed for weight loss is the key to success, and intermittent fasting can be difficult for many people to stick with.

Conclusion

Intermittent fasting is a weight loss diet that may work for some people. It can help you to lose weight and reduce belly fat. But, it isn’t safe for everyone. Many people should not try intermittent fasting because it can be risky. It can also be difficult to stick with.

For the best chance of long-term weight loss success, finding a diet, you can stick with is key.

What about you – Have you or someone you know tried intermittent fasting? What were the results? Let me know in the comments below.

Recipe (Whole food): Almond Butter Energy Bites

Makes about 12 energy bites

1 cup oats
⅔ cup almond butter
½ cup sunflower seeds
½ cup flax seeds, ground
2 Tbsp. honey
1 pinch finely ground sea salt

Instructions

Combine all ingredients in a medium bowl and stir.

Using a tablespoon to measure, roll into about 12 energy bites.

Serve & enjoy!

Tip: You can roll the bites to coat them in cocoa powder for a bit of extra flavour and to prevent them from being too sticky.

References:

https://authoritynutrition.com/intermittent-fasting-guide/

https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend