What foods help leaky gut?

What is the recommended diet to treat leaky gut? What foods and nutritional components can enhance the integrity of our intestinal barrier?

Our intestines He is The biggest barrier between us and the environment. More than what we touch or breathe, what we eat is our greatest exposure to the outside world. Normally, we have the entire digestive system He is It is impermeable to what is inside, allowing our body to pick and choose what goes in or out. But there are things that might be so He makes Our gut is leaky, the most important of which is our diet.

The standard American or Western diet can a reason Gut dysbiosis, which means a disruption in our gut microbiome, which can lead to intestinal inflammation and a leaky intestinal barrier. Then, small pieces of undigested food, microbes and toxins can slip uninvited through the intestinal lining into the bloodstream and lead to chronic systemic inflammation.

“To avoid this imbalance and intestinal inflammation, a predominantly plant-based diet” — in other words, eating plants — “should be favored.” Gut bacteria in people who eat a plant-based diet are associated with a balanced intestinal microbiome, higher bacterial biodiversity, and intestinal barrier integrity. Vegetarians tend to He owns Significantly fewer uremic toxins, such as indole and cresol, due to the fiber He is A staple food for our gut microbiome, gut bacteria have been found in those who eat plant-based diets produces More of the good stuff – namely short-chain fatty acids that play a “protective and nourishing role” for the cells lining our intestines, “ensuring the maintenance” of our gut barrier. Plant fiber is “paramount” in maintaining the integrity of our intestinal barrier, but you can’t know that for sure until you put it to the test.

When people with non-alcoholic fatty liver disease were given whole grains, beans, lentils, fruits, vegetables, nuts and seeds for six months, they had a significant reduction in zonulin levels.

Zonoline He is It is a protein responsible for breaking down the tight junctions between cells of the intestinal lining and “is considered the only measurable biomarker that reflects intestinal barrier dysfunction.” In other words, zonulin He is A useful sign of leaky gut. But since adding all those plants It seemed To lower levels, this may “mean that adequate fiber intake helps maintain the proper structure and function of the intestinal barrier.” But healthy, whole plant foods contain much more than fiber. How do we know it’s fiber? The study didn’t even have a control group. For this reason, the researchers said, “Intestinal permeability can be improved by dietary fiber” (emphasis added). To prove cause and effect, it would be a good idea to conduct a randomized, double-blind study where you compare the effect of the same food with or without fibre.

In fact, such a study exists! There was a group of healthy young men Random Eating pasta with or without added fiber, there was a significant reduction in zonulin levels in the added fiber group compared to pre-intervention levels and those of the control group, as you can see below and at minute 2:51 in my video How to treat leaky gut with diet.

So, fiber already does that He appears To improve bowel leakage.

Are there any plant foods in particular that may help? Curcumin, the yellow pigment found in the spice turmeric, can be used Helps Preventing intestinal damage caused by ibuprofen-type drugs in mice. It was similar protection male Broccoli sulforaphane in mice. There are no human studies on broccoli yet, but there are He was A three-day study taking the equivalent of about 2 to 3 teaspoons per day of turmeric resulted in fewer signs of exercise-induced gastrointestinal barrier damage and inflammation compared to a placebo. Using a smaller amount of turmeric may also be beneficial, but smaller doses have not been tested.

If you I ask Of the remedies that alternative medicine practitioners use to treat leaky gut, number one on the list – after reducing alcohol consumption – is zinc. You can see the list below and at 3:42 in my account video.

Zinc doesn’t just do that protects Against intestinal damage caused by aspirin-like drugs in rats; when puts For testing in a randomized trial in healthy adults, the same was found. Five days of taking 250 mg of indomethacin, a nonsteroidal anti-inflammatory drug, “triggered intestinal permeability,” as one would expect from this class of drugs. But this increase in permeability did not occur when participants also took zinc, “strongly suggesting a protective effect for the small intestine.” However, the dose they used was huge, 75 mg per day, which represents 75 mg per day He is Nearly twice the upper daily limit for zinc. What about getting zinc in regular doses from food?

There was a significant improvement in leaky gut Found Even with a dose of only 3 mg of zinc, suggesting that even relatively low zinc supplementation may work. You can get an additional 3 mg of zinc in your daily diet by eating a cup (200 grams) of cooked lentils.

Doctor’s note

To learn more about preventing gut dysbiosis and leaky gut, see Last Friday: Gut Dysbiosis: Starving ourselves of microbes and Avoid these foods to prevent leaky gut.