What Should You Eat To Improve Leaky Gut Syndrome?

The Leaky gut syndrome is a health conditions that gains the lining of the intestinal walls due to which gap between the linings allows food particles, waste products as well as bacteria to directly enter the bloodstream. Most importantly, in leaky gut syndrome, bacterial imbalances, and inflammation leads to expand these cause. Eating gut-healthy foods that positively influence intestinal bacteria and inflammation includes a healthy and balanced diet that can help relieve symptoms.

In this article, we will discuss what is leaky gut syndrome and the foods that you should consider as well as avoid to improve your health.

What is leaky gut syndrome?

Leaky gut syndrome is a condition that affects the digestive system. The digestive system is made up of many organs whose job is to digest food, absorb nutrients, water and finally remove waste products. We could say that the intestinal wall is endowed with a selective permeability because its task is not only to let through what is good but also, no less important, to keep away what is bad.

Enterocytes are specialized cells that have a series of receptors on the luminal side (the one facing the intestinal lumen) whose task is to absorb non-fat-soluble molecules. Fats have the power to pass directly through the cell membrane but all those molecules that are not lipidic in nature and that do not have a specific receptor to travel the space between one enterocyte and another. The tight junctions, therefore, act as a filter preventing the passage of coarser particles but at the same time, they have been designed to "loosen" near the meal because it is advisable for the permeability to increase when it is necessary to absorb the precious nutrients.

This modulation of permeability is made possible by the intervention of a recently discovered enzyme, zonulin. However, when the intestine does not perform its absorbing function (in the space between one meal and another), the tight junctions should be impassable. In leaky gut syndrome, tight joints loosen pathologically, allowing potentially harmful substances to enter the bloodstream.

It appears that it is this phenomenon that causes diffuse low-grade inflammation or Low-Grade Chronic Inflammation. According to several authors, Low-Grade Chronic Inflammation is the basis of chronic degenerative diseases (diabetes, hypertension, senile dementia, cardiovascular diseases).

What is the cause of leaky gut syndrome?

The exact cause of the leaky gut syndrome is a mystery. However, increased intestinal permeability is a well-known phenomenon present in several chronic diseases including celiac disease and type 1 diabetes. Research has shown that high levels of zonulin are indicative of impaired intestinal permeability. Among the factors associated with increased blood concentrations of zonulin, intestinal dysbiosis should be mentioned. When the balance between good and bad bacteria is altered to the advantage of the latter, the concentration of zonulin increases, and the wall becomes permeable to everything.

The causes of leaky gut are based on some factors that are recognized as the cause of the altered functionality of the intestinal barrier:-

● Chronic inflammation,

● Difficulties related to digestion,

● Unbalanced diet, too rich in sugars, refined and starchy cereals,

● Stress

● Use of drugs and antibiotics,

● Alcohol,

● Frequent infections.

Foods You Should Consider to Eat For Good Gut Health-

● Vegetables: Broccoli, Brussels sprouts, kale, arugula, carrots, kale, eggplant, beets, chard, spinach, ginger, mushrooms, and zucchini.

● Roots and Tubers: Potatoes, sweet potatoes, sweet potatoes, carrots, squash, and turnips.

● Fermented vegetables: kimchi, sauerkraut, tempeh and miso.

● Fruits: coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarin, lemon, lime, passion fruit, and papaya.

● Fish: Salmon, tuna, herring and other fish rich in omega 3.

● Meats and eggs: chicken, beef, and eggs.

● Herbs and Spices: All herbs and spices.

● Cultivated dairy products: Kefir, yogurt, Greek yogurt, and traditional buttermilk.

● Drinks: Bone broth, tea, coconut milk, nut milk, water, and kombucha.

● Nuts: Nuts like peanuts, almonds, walnuts, hazelnuts.

You should eat gut-healthy recipes that include the above-mentioned healthy foods.

Foods to avoid

It goes without saying that the foods to avoid are all those that damage our native microbiota.

● Processed meats: cured meats, cured meats, bacon, hot dogs, etc.

● Baked goods: cakes, muffins, cookies, cakes, pastries, and pizza.

● Snacks: crackers, granola bars, popcorn, pretzels, etc.

● Junk food: fast food, chips, sugary cereals, chocolate bars, etc.

● Dairy products: milk, cheese, and ice cream.

● Refined oils: rapeseed, sunflower, soy, and safflower oils.

● Artificial sweeteners: aspartame, sucralose, and saccharin.

● Beverages: alcohol, carbonated drinks, and other sugary drinks.

Above mentioned are some food ideas that through which you can make some simple and easy gut-healthy recipes for improving gut health. However, people can also use a food journal which helps them to track their dietary habits and symptoms and can also help in identifying potential trigger foods.

How is Leaky Gut syndrome treated?

Doctors can treat Leaky gut syndrome by recommending some diet and lifestyle changes, medicines, probiotics, and mental health therapies. Your doctor can help you find the right treatment, but you should start the basic lifestyle changes to see which one works best for you.

● Diet and lifestyle changes

● Making changes to your diet can help treat your symptoms. Your doctor may recommend that you try to make any of the following changes

● eat more fiber

● avoid gluten

● follow a special eating plan called a low-FODMAP diet.

Lifestyle changes and healthy food eating habits are a must for improving gut- health. Research suggests that other lifestyle changes can help with leaky gut syndrome symptoms, such as

● increase physical activity

● reduce stressful situations as much as possible

● get enough sleep

Conclusion:-

The leaky gut syndrome causes uncomfortable symptoms, such as constipation, diarrhea, and bloating. People who think that they have leaky gut syndrome should do dietary changes to manage their symptoms. However, everybody responds differently to different foods. People should eat gut-healthy recipes and gut-healthy meal plans for improving gut health or else they can consult a doctor if their symptoms do not improve despite incorporating the above dietary changes.