Knowing what can trigger your symptoms is tricky!
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Leaky gutmay be a buzzword, but scientists have studied it for several decades.
Its all about how the wall of your intestines absorbs food molecules.
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Your gut has a barrier consisting of epithelial tissue, mucous and a large population of bacteriayour microbiome.
Normally, this barrier is selective in what it allows to pass through.
Nutrients and water get a pass.
This allows undigested food particles, harmful bacteria and toxins to leak into the bloodstream.
Its not taught in medical school yet, so its a bit of a mystery, Gupta says.
If you have any food sensitivities, they can also contribute to the inflammation.
She says some foods may have a healing effect, while others could worsen the condition.
Here are 10 of the best and worst foods for leaky gut.
Here are five good foods for leaky gut.
Collagen in bone broth also supports a healthy intestinal lining.
Bone broth can bepurchased premadeor cooked at home.
Try thisBeef Bone Brothrecipe using bones it’s possible for you to buy at the grocery store.
Salmon
This fatty fish is a nutrition powerhouse for many reasons, but its particularly helpful for leaky gut.
Gupta points out thatvitamin D deficiencycan increase the risk of leaky gut.
She says, Sufficient vitamin D is essential for preserving gut integrity.
Fermented Foods
Fermentation is all about good bacteria.
Helpful bacteria break down sugars in certain foods to ferment them.
Probiotics balance the gut microbiome, which is linked to overall body health and less inflammation.
This means you should consume adequate whole fruits and vegetables in your diet.
Blueberries, Sweet Cherries and Walnuts
Like vegetables, fruits and nuts are also packed with nutrients.
Gupta says, Polyphenol-rich foods can positively affect the intestinal microbial ecosystem by reducing intestinal permeability.
5 Worst Foods for Leaky Gut
There are some foods that can worsen leaky gut syndrome.
While everyone is different, here are five foods and beverages that are often associated with leaky gut.
Alcohol
Alcohol isnt just hard on your liver.
Your gut can take a hit, too.
Regular alcohol use contributes to inflammation and may be a trigger for leaky gut, she says.
Other studies show that abusing alcohol leads to consistent inflammation throughout the intestines.
A high-sugar diet is also damaging to healthy gut bacteria and promotes the growth of harmful bacteria.
She recommends that the majority of your diet be made up of whole foods.
Tamburello recommends limiting highly processed meats and fried foods if you have leaky gut.
She says, Similarly to added sugar, [they] are also linked to chronic inflammation.
These foods can also worsen GI symptoms, she warns.
Artificial sweeteners arent for everyone.
In some people with GI issues, they can cause unpleasant symptoms.
Dairy Foods
Dairy foods, like cheese and milk, are full of great nutrition.
They offer protein, calcium and a wide variety of vitamins and minerals.
However, eating dairy can trigger inflammation in some people, especially those with lactose intolerance.
Dairy foods may be triggering for some people but helpful for others.
Its full of foods our experts recommend to strengthen your gut barrier.
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