Probiotics Official

Gut health starts with what you eat: Foods to Avoid Right Now if you have a Leaky Gut!

by

The gut is naturally semi-permeable and allows nutrients to pass through and prevents toxins and pathogens from entering your system. A leaky gut syndrome is a condition in which the tight junctions of the intestinal walls or barrier loosen and become more permeable than usual. This allows pathogens, toxins, and undigested food particles to enter your bloodstream and cause an inflammatory response. Some of the potential causes of a leaky gut include a poor diet, high-stress levels, exposure to toxins, medications, and poor sleep habits.

A leaky gut not only affects your digestive health but also has other health implications. It may result in a weak immune system, fatigue, weight gain, poor skin health, and autoimmune diseases such as rheumatoid arthritis, lupus, and celiac disease. This article enlists the foods that should be avoided if you have a leaky gut as they can worsen the condition and digestive symptoms. It also includes food substitutes that can improve your gut health. So, keep reading to explore more about the leaky gut diet plan.

Top 6 foods to avoid with leaky gut Immediately

The role of diet to improve gut health

Diet is one of the major factors that impact your gut health as it determines the composition of your gut microbiome by encouraging the growth of beneficial gut bacteria. A healthy microbiome is one that is diverse and comprises different types of microorganisms. Eating a varied diet leads to a diverse microbiome as it provides a variety of nutrients that stimulates the growth of different types of beneficial bacteria in the gut.

Food such as fruits, vegetables, legumes, and whole grains contain prebiotic fibers that feed the good bacteria in the gut. When bacteria digest these fibers, they produce short-chain fatty acids which provide energy to colon cells and support the integrity of the intestinal barrier. They also improve your digestive health and help fight inflammation in the body. Unfortunately, our modern-day lifestyle often lacks these essential nutrients, which contributes to an unhealthy gut.

Foods that aggravate the Leaky Gut Syndrome

Foods that aggravate the Leaky Gut Syndrome

There are plenty of foods that help improve your digestive health. But it is equally important to avoid certain foods and substances that worsen a leaky gut. They cause inflammation in the body and allow the overgrowth of bad gut bacteria that have been linked to various chronic diseases.

  1. Dairy products
    Dairy products such as milk, cheese, and butter are good sources of calcium and many other nutrients that are required for building and maintaining strong bones. However, dairy is highly allergenic and many people are sensitive to it as they cannot digest the sugar (lactose) or proteins (whey and casein) present in dairy. Lactose intolerance occurs due to the deficiency of lactase, the enzyme that breaks down lactose into simple sugars. In the absence of lactase, undigested lactose can reach the large intestine which leads to excessive fermentation in the gut.

    Lactase deficiency arises mainly due to three reasons:
    a). Lack of lactase production in the small intestine,
    b). Damaged intestinal lining,
    c). Or lack of lactase-producing gut bacteria.
    Moreover, milk is subjected to heat to kill pathogens and increase its shelf life, a process known as pasteurization. This destroys the lactase enzyme naturally present in raw milk. If you cannot digest dairy, it leads to intestinal distress and causes inflammation, diarrhea, bloating, abdominal pain, and damage to your gut in the long run.

  2. Gluten-based grains
    Gluten is a protein found in grains including wheat, barley, rye, and Kamut. Most baked goods, pasta, and cereals contain some gluten which gives them their chewy texture. Although gluten is a good source of protein, it may trigger leaky gut syndrome and cause gastrointestinal discomfort among people who have a gluten intolerance as it has been linked to increased inflammation and intestinal permeability.

    Gluten activates the protein zonulin which is responsible for regulating the tight junctions of the small intestine. When your body releases zonulin, the tight junctions of the intestinal barrier open slightly for larger particles to pass through. Wheat also contains lectin, a protein that binds to specific carbohydrates. Consuming large amounts of lectin can be harmful as certain lectins can bind to the gut wall and damage it. Lectin is also found in beans, lentils, soybeans, peanuts, and peas. Although these foods are generally healthy, you should avoid these foods if you want to heal leaky gut.

  3. Oils
    Refined oils are the most common oils used for cooking purposes and are also used in processed foods like chips, cookies, mayonnaise, and salad dressings. However, they are not the healthiest options. The two most important factors while choosing a cooking oil are the amount of processing it has undergone and its smoking point. Refined oils are extracted using either oil mills or a chemical solvent. They are then refined, purified, and even chemically altered, which depletes these oils from their nutrients.

    Refined oils such as soybean oil, sunflower oil, and rice bran oil are often labeled as ‘’heart-healthy’’, but they contain high amounts of omega-6 fats. Too much omega 6 fats may increase your blood pressure and cause excess inflammation in the body that can lead to other health problems.

    Cold pressed or filtered oils are healthier alternatives to refined oils. Cold pressed oils are extracted by pressing or crushing the seeds and don’t undergo any processing, while filtered oils (kachi ghani) are filtered through strainers to remove the contaminants without the use of any chemicals. They are cheaper than cold pressed oils but they contain the smell of the seed from which they were extracted and have a cloudy appearance as they have undergone less processing.

    Olive oil is loaded with good fats and is extremely healthy but it has a low smoking point. The smoking point is the temperature beyond which the oil becomes unstable and breaks down. Cooking with olive oil at high temperatures leads to oxidation and formation of free radicles which cause cellular damage and, consequently, disease development. Therefore, it is best used for mild cooking or as salad dressings.

  4. Sweeteners
    A wide range of foods marketed as ‘’sugar-free’’ contains high-intensity artificial sweeteners such as aspartame, sucralose, and saccharin. They are often found in products such as sodas, chewing gums, toothpaste, energy bars, ice creams, and more. The main reason manufacturers use artificial sweeteners is that they are many times sweeter than regular sugar and contain little or no calories, making them a popular choice among weight watchers. Artificial sweeteners pass through the system undigested and unchanged and it was previously believed that they don’t have any side effects on the body. Although the food regulating agencies approve of it, many studies show that consuming artificial sugars may contribute to glucose intolerance and in turn alter your gut microbiome over time in terms of both the number and diversity of the good and the healthy bacteria.

    Natural sugars such as those from fruits are healthy in general, but they should be consumed sparingly as they spike your blood sugar levels which cause inflammation, trigger autoimmune diseases, and worsen symptoms of a leaky gut. High fructose fruits such as apples, mangoes, grapes, and pears should be avoided in this condition. If you must use a sweetener, you may use natural sweeteners like honey in a small amount.

  5. Alcohol
    The gut bacteria help metabolize alcohol. This is one of the reasons everyone has a different tolerance for alcohol. How alcohol is metabolized also depends on the amount you drink, if it is carbonated or not, whether or not, it is consumed on an empty stomach, and genetics of course play a vital role in this. Carbonated alcoholic drinks are metabolized faster than non-carbonated alcoholic beverages.  Excessive alcohol consumption has been linked to reduced microbial diversity and increased intestinal permeability and inflammation in the gut.

    Alcohol can irritate your gut lining which leads to too much or too less production of stomach acid in the long run. This can lead to an overgrowth of harmful bacteria in the gut as stomach acid is one of the most effective defenses against bad bacteria. It increases bile production in the liver and reduces your body’s ability to absorb nutrients from foods during digestion as alcohol suppresses the digestive enzymes in your body. Partially digested food can lead to symptoms like gas and bloating.

    Nutrient deficiencies eventually lead to dysbiosis and poor gut health. Certain alcoholic beverages are made by fermenting glutenous grains such as malt and barley, which contribute to the gluten content in the grains. Consuming too much alcohol slows down the intestinal movement of food.

    However, Red wine contains polyphenols which are beneficial for gut health if consumed in moderation. Moreover, alcohol impairs your judgment and increases your cravings for junk food. Therefore, it is best to avoid alcohol altogether while healing leaky gut.

  6. Highly processed foods
    Most foods are processed to an extent. For instance, manufacturers pasteurize raw milk, and dried beans are processed to extend their shelf lives. This doesn’t make these foods less healthy. On the other hand, highly processed foods are the ones that contain modified starches, hydrogenated fats, additives, excessive salt and sugar, and more. They contain a large number of ingredients and undergo several steps during processing. These highly processed foods are low in fiber and other nutrients. They are manufactured to be addictive, convenient, and cheap for the consumer but don’t do your health any favors. Even foods that are fortified with nutrients are often ineffective as they are not in a usable form.

    Consuming processed foods may create an imbalance in the gut microbiome and lead to increased intestinal permeability. Studies suggest that low fiber diets cause bad bacteria to flourish in the gut which reduces the intestinal barrier’s thickness, making you prone to digestive issues such as colitis.
    Another category that comes under processed foods is frozen fruits and vegetables. They are not always necessarily bad, but it is always better to eat fresh, local, and seasonal foods. If you must buy frozen fruits and vegetables, make sure to pick the ones with no added sugar.

Foods to eat for Better Gut Health

Foods to eat for Better Gut Health

There are food options that are beneficial for improving your digestive health and gut flora. These foods are gentle on your stomach and can help repair the intestinal barrier.

  • Vegetables- Vegetables provide abundant nutrients while being low in calories and sugar. These include mushrooms, cabbage, potatoes, broccoli, spinach, beetroot, ginger, kale, zucchini, carrots, arugula, sweet potatoes, and turnips.

  • Fruits- Consuming fruits in your diet is a good way to achieve your daily nutrient intake without causing any potential harm to your gut. Opt for low fructose fruits such as coconut, pineapple, oranges, kiwi, banana, strawberries, raspberries, blueberries, passionfruit, papaya, lemon, and limes.
  • Fermented foods- Sauerkraut, miso, kimchi, and tempeh are some of the best sources of probiotics.
  • Gluten-free grains- You can choose from a variety of grains including rice, millets, amaranth, buckwheat, sorghum, and gluten-free oats. These grains not only help in improving gut health but also keep you full at the same time.
  • Meat- Lean meat from chicken, lamb, and turkey are good sources of protein that are required for maintaining a healthy gut.
  • Fish- Tuna, salmon, mackerel, and other oily fish are high in inflammation-reducing omega-3 fats.
  • Nuts- Raw nuts such as almonds, peanuts, and cashews contain unsaturated fatty acids and other nutrients that are beneficial for your gut microbiota when consumed in moderation. Nut-based milk, yogurt, and kefir are great alternatives to dairy products.
  • Seeds- They are packed with several nutrients and antioxidants that keep your gut healthy. These include flax seeds, hemp seeds, sesame seeds, pumpkin seeds, chia seeds, and sunflower seeds. Chia seeds have a unique tendency to form a gel-like substance in the gut which soothes the digestive system and heals the intestinal barrier.
  • Healthy fats- Coconut oil is one of the healthiest cooking oils as it contains healthy fats and lauric acid which raises your good cholesterol levels and may protect against heart disease. Cold-pressed coconut oil doesn’t have a strong coconut smell. Instead, it has a mild nutty aroma. Since unrefined oils usually have a lower smoking point than refined oils, it is best suited for medium-heat cooking whereas oils such as safflower oil, avocado oil, mustard oil, and ground nut oil are suitable for high-temperature cooking such as frying.
  • All herbs and spices- They help in nutrient absorption and elimination of toxins. Adding herbs and spices to your recipes is a good way of adding flavor to your recipes without using heavy and unhealthy sauces.
  • Beverages- Choose gluten-free drinks such as coconut milk, coconut water, kombucha, bone broth, and teas. These beverages keep you hydrated and provide several gut health benefits.

A takeout usually contains lots of oil, butter, and spices, which may be harmful especially if eaten on a regular basis. Making your own food gives you more control over the ingredients. Homemade meals are overall more nutritious and allow you to customize the recipe and portion size according to your preference and avoid any potential food allergies.

How long does it take to heal the gut?

The gut starts healing in about 4 weeks and may take up to 6 months to heal a leaky gut completely. The duration for healing a leaky gut varies from person to person as everyone’s microbiome and severity are different. How severe the condition is, can be determined by the person’s symptoms! These symptoms can range from mild to very severe. The symptoms of a leaky gut may coincide with those of other health conditions. For instance, irritable bowel syndrome (IBS) is often accompanied by a leaky gut. Experts believe that many health issues are caused by a leaky gut and in such cases, natural probiotics and prebiotic supplements can help lessen the symptoms and fortify a healthy gut. Read more about the Top 10 Best Leaky Gut Supplements to improve overall digestive health and more.

Conclusion

People with a leaky gut often consider getting a colon cleanse to ‘get rid of the toxins’ and for good gut health. However, there is no scientific evidence to prove the effectiveness of detoxification. While it’s true that your body is inevitably subjected to toxins every day, your organs constantly work to flush away the toxins and keep you healthy, as long as you eat a balanced diet and lead a healthy lifestyle.

Colon cleanses performed in private clinics are not well regulated and can lead to side effects including abdominal pain, punctured bowel, infection (it may eliminate some of your good bacteria as well), and dehydration. Some detox trends recommend consuming wellness shots, pills, and powders for gut cleanse. But most of them are ineffective as they don’t treat the root cause and are often loaded with artificial ingredients. You can learn more about Gut Cleanse from here!

Leaky gut symptoms often include gas, bloating, and abdominal pain. However, many other triggers may cause these symptoms. Food sensitivities, high-stress levels, and lack of physical activity may contribute to these uncomfortable symptoms. Bloating is not just about what you eat but also about how you eat and how much you eat. Occasional bloating is completely normal, especially after a high-fiber meal. It means the gut bacteria are well fed and are doing their job effectively. If you are not used to eating a lot of fiber, experts recommend increasing your fiber intake gradually to avoid discomfort. Nevertheless, it is important to include both soluble and insoluble fiber in your diet, both of which can be found in plant-based foods.

Also Read: