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A Guide to Leaky Gut Syndrome and How to Heal It Naturally

A Guide to Leaky Gut Syndrome and How to Heal It Naturally
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What do you think when you hear the term “leaky gut?” While most natural and alternative healthcare practitioners will understand it to mean increased intestinal permeability, the average person – and even many conventional physicians – may not. While there still exists some debate surrounding the recognition of leaky gut syndrome as a true medical condition, the host of gastrointestinal and non-GI symptoms that are attributed to it are certainly cause for further study.

What Is Leaky Gut?

Leaky gut syndrome is believed to be the result of damage to your intestinal lining, which makes it less capable of protecting your body’s internal environment and filtering vital nutrients and other biological substances – both good and bad. When the small intestine is not bound by tight junctions, antigens and other biological substances from undigested proteins and fats to bacteria can pass (or “leak”) through it and into your bloodstream. The lining of the small intestine is only one cell deep, so when it is compromised, the toxins, microbes, and undigested food particles in your gut have complete, unregulated access to your bloodstream and, subsequently, your immune system.

“All Disease Begins in the Gut”

Hippocrates, who is often touted as the father of modern medicine, is reported to have said that “all disease begins in the gut,” and modern research has now shown that he was correct in his premise.  I see it in my practice every day: poor gut health leads to many more symptoms and underlying problems than those you might presume, and having a “leaky gut” causes more than just the expected GI symptoms. Leaky gut triggers an inflammatory autoimmune response throughout your body which lead can to many more common health concerns. We have seen dozens of these labs in my practice, and the correlation between labs that suggest severe leaky gut/increased intestinal permeability and autoimmune conditions like celiac, rheumatoid arthritis (RA), lupus, Crohn’s, and others is very strong. Other well-documented diseases and health issues that can arise from having a permeable gut include allergies, asthma, autism, eczema and psoriasis, type 1 diabetes, IBD, food sensitivities, thyroid issues, and much more.

What Causes Leaky Gut Syndrome?

So what causes leaky gut? In seeing hundreds of patients each year, I have come to the conclusion there are five main contributors to poor gut health.

1. Chronic Stress

The first contributor to poor gut health starts with ill-managed and chronic stress, which manifests in increased or severely suppressed cortisol.  Increased catecholamines (a type of neurotransmitter) from stress also play a role in breaking down mucosal lining, which can be found all along your digestive tract from your esophagus (esophageal mucosa) to your intestine (intestinal mucosa).

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2. Medication

The second contributors that will disrupt your gut health are pharmaceuticals and common medications like antibiotics, antacids, and corticosteroids. Prescription and over-the-counter drugs are not targeted meaning that when you take these medications, they don’t just work on the intended target; they will also impact the good (we experience and generally accept this in the abundance of side effects of the medications we take). Antibiotics, one of the most commonly prescribed medications today, for instance, are known to destroy the beneficial bacteria in your gut and can cause a variety of other health issues. Even common nonsteroidal anti-inflammatory drugs (NSAIDS) like acetaminophen and ibuprofen don’t come without risks, which is why it’s best to always consult with your doctor for guidance on medication and look to a healthy lifestyle and natural remedies as your first line of defense.

3. Infection

A third common cause of leaky gut is parasitic, bacterial, and fungal infections. In my practice, we can and commonly do run the GI Maps or Bio-Health 401H panel to screen for these common gut infections, and get you back on the path to health if an infection is identified.

4. Hormonal Imbalance

The fourth contributor to leaky gut syndrome is hormonal issues.  A poorly functioning thyroid, sustained elevation of cortisol levels, too much or too little of hormones like estradiol, testosterone, and progesterone can all impact and damage the lining of your intestine making it permeable for antigens.

5. Poor Diet

The fifth and probably most prominent contributor to poor gut health and syndromes like leaky gut is also the most avoidable: poor diet.  Poor nutrition plays an essential role in the deterioration of your gut’s microbiome. Many of the prime examples of foods and drinks that will harm your gut are staples of the North American diet: alcohol, gluten containing products (like bread, bagels, and cereal), dairy, overly processed foods, refined sugars, and the poor quality and unhealthy oils and trans fats used in many of the foods offered in fast food restaurants.

How to Heal Your Gut Naturally

While it is important to understand what leaky gut and intestinal permeability means and to examine its root causes, even more critical is learning how to heal your gut naturally.  For the purposes of this article, we will focus on food as medicine as I believe a great deal of improvement can come from your diet and nutrition alone. Just as important as knowing what not to eat is knowing what foods promote gut health. These are some easy lifestyle and diet changes that anyone can make.

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Top 5 Foods for Leaky Gut Syndrome

In addition to eating a healthy diet that is low in processed foods and high in whole foods, there are some foods that I recommend to patients who are looking to heal their gut and support overall gut health.

Bone Broth

One food product that is excellent for healing the gut is bone broth. It contains both proline and glycine (amino acids that can help heal your damaged cell walls) as well as collagen which is great at “holding the body together,” so to speak. Collagen is found in some of the most important structural elements of the body from bones to tendons to joints. While simple to make, bone broth requires the right ingredients and a lot of time. While many people regularly make bone broth at home, there are also a growing number of distributors across the United States and Canada that will ship bone broth to your front door.

Fermented Foods

Another very helpful food in promoting gut health is fermented vegetables. They contain natural probiotics and organic acids that help balance intestinal pH. Fermented vegetables are a long-standing culinary tradition in many cultures. While the Germans are known for their sauerkraut (fermented cabbage), Korea is known for kimchi (made from a variety of fermented vegetables and spices) and Russia for kvass (a fermented grain beverage). Whether you grew up with fermented vegetables as a common side dish or not, including them in your diet can do wonders for your intestinal health. While fermented vegetables pack the extra healthy punch of natural probiotics, a point worth mentioning is that good old steamed vegetables and fruits are also helpful in healing a severe leaky gut.

Cultured Dairy

This gut-healthy food is a staple in my family’s home and contains both short-chain fatty acids (SCFAs) and probiotics: cultured dairy. I know, first I mention dairy as a common dietary cause behind poor gut health, and now I tell you it’s a good choice for your overall gut health. While many people are sensitive to dairy in its most common forms (think a big glass of milk or cheese on your pizza), cultured dairy products impact the body differently. Some examples of healthy cultured dairy products include kefir, high-quality strained yogurts, and even butter made from grass-fed milk. These healthy options may not always taste the best when compared to their sugary counterparts like flavored yogurts and ice cream, but they are excellent for your gut health.

Sprouted Seeds

Another food category that is beneficial for your gut is sprouted seeds, which are seeds that have been allowed to germinate, a natural process that reduces anti-nutritional compounds in the seed. Sprouted flaxseeds, chia seeds, and hemp seeds are among those I recommend. These sprouted seeds are great sources of fiber and other nutrients that promote the growth of beneficial bacteria.

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Coconut Oil

I also recommend introducing select medium-chain fatty acids (MCFA) like unrefined coconut oil into your kitchen and diet. I enjoy it with my morning tea and as a cooking oil. Coconut oil is easier to digest than other fats (due to its structure) so this makes it easier on your digestive system.

The Bottom Line for Your Gut Health

While you don’t have to eat all of these gut-healthy foods every day to reap the benefits, try combining them to get as many as possible. For example, mixing coconut oil and kefir gets you your probiotics and your healthy fats in one tasty snack.  These foods will help you optimize your gut flora and heal the damage that has been done to your intestine over the years. If you suffer from any symptoms or illnesses associated with leaky gut, I strongly urge you to start with simple diet changes so you can begin your journey back to health and vitality.

Mike, FDN, PT

www.mikedaciuk.com

info@mikedaciuk.com

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About the Author:

After completing his Degree at Ryerson University and spending 15 years in Corporate, he graduated from the Functional Diagnostic Nutrition program in California and is now the CEO of Interactive Body Balance where he oversees a vibrant functional medicine health practice. Transitioning from Corporate to the entrepreneurial paradigm has involved seeing patients and clients via the conventional method but also virtually. He has authored the popular self-help book titled “The Transformation From Within” and the Functional Medicine Book ” How To Restore Your Health”, hosts the highly ranked ITunes Podcast called Interactive Body Balance, is creating multiple online health courses while also presenting to audiences around the world.

Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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