healing foods for leaky gut -...
TRANSCRIPT
Healing Foods forLeaky Gut
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Omega 3 EFAs / Proteins to reduce inflammation
• Grass-fedororganicmeats(beef,lamb,chicken,rabbit,goat,bison)
• Organicbonebroth
• Wildcaughtfish–e.g.Salmon
• Pastureraisedeggsandeggyolks
• Fishoil
• Hemp(seedsandoil)
• Chiaseeds(ground)
• Flaxseed(groundseedsandoil)
• Anchovies
• Mackerel
• Macadamianuts
• Walnuts
Leaky Gut Syndromeisoneofmanydiseasesthatresultsfromchronicinflammation.Yourguthealthisconnectedtoallaspectsofyourhealth.Manyconditions,suchasLeakyGutSyndrome,arebothreversibleandcurablewhenyoufollowtherightdietandlifestyleadvice.
ThisMinddGuideisdesignedasaneasytousechecklistoffoodstoeat,thefrequency,andfoodstoavoid.
ReadmoreaboutunderstandingleakygutsyndromeandhowtohealyourgutnaturallyintheMinddFoundation’sfeaturearticlehere.
Eat These Foods Often
Other Healthy, Anti-Inflammatory Fats
Healthyfatsliketheseareneededtocalminflammationandnourishthegut.
• Avocado
• Unrefinedavocadooil
• Coconutmeat
• Unrefinedcoconutoil
• Ghee(clarifiedbutter)
• Grass-fedbutter
• Macadamianutoil
• Olives
• Unrefinedoliveoil
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Lightly Steamed or Cooked Non-Starchy Vegetables
Theseplantfoodsareeasyondigestionandareantiinflammatory.Thefiberfeedsyourhealthygutbacteriaandfungiandprovideessentialnutrients.Note:Steamingorcookingthesevegetablesbreaksthemdownforyourgut,makingthemeasieronyourdigestion.
• Artichoke
• Asparagus
• Broccoli
• Broccolisprouts
• Brusselssprouts
• Cabbage
• Cauliflower
• Celery
• Cucumber
• Leafygreens(dandelion,spinach,chard,watercress,kale,endive)
• Mushrooms
• Mustardgreens
• Radish
• Sprouts
• Zucchini
Probiotic Foods
Theseprobioticfoodscontainhealthybacteriathatpromotebalanceinyourgutbyincreasinghealthygutbacteria.
• Coconutmilkyogurt
• Coconutmilkkefir
• Almondyogurt
• Sauerkraut
• Kimchi
• Kvass
• Waterkefir
The Microbiome is made up of 100 trillion living microbes!
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Helpful Supplements
Supplementsmaybeusefultogiveyourbodyadditionalsupportforgooddigestion,energylevels,andahealthymicrobiome.Consultwithanintegrativehealthcarepractitioner.
• Collagen
• Gelatinpowder
• L-glutamine
• Licoriceroot
• Marshmallowroot
• Probioticsw
• Quercetin
• Turmeric/Curcumin
Starchy Vegetables
Goodfiberfoodshelptodetoxthegut,andfeedhealthygutbacteria,promotinggooddigestionandstrongimmunity.Consumethesefoodsoccasionallyasexcesscarbscandamagethegutlining.
• Beets
• Carrots
• Parsnips
• Pumpkin
• Squash
• Sweetpotatoes
• Turnips
• Yams
Natural Sweeteners
Thesenaturalsweetenersshouldbeusedinverysmallamounts,sinceexcesssugarwillfeedinflammation,candidaandbacterialandfungalimbalancesinthegut.
• Rawhoney
• Coconutnectar
• Greenleafstevia
• Monkfruitsweetener
• Puremaplesyrup
• Poachedapplesandpears(steamedfruitiseasierondigestion)
Herbs & Spices
Thesefoodmedicinescalminflammationandhelpsupportguthealth.
• Dandeliontea
• Licoriceroottea
• Ginger
• Marshmallowroottea
• Peppermint
• Turmeric
• Waterkefir
Eat These Foods Occasionally
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Foods That Damage the Gut Lining
• Legumes(includingpeanuts)
• Dairyproducts(milk,dairyyogurt,cheese,whey)
• Grains
• Gluten
• Refinedsugar
• Unfermentedsoyproducts
• Alcohol
• Artificialsweeteners(aspartame,sucralose)
• Processedfoods,packagedfoods
• Refinedvegetableoils(canola,peanut,soy,corn,safflower,sunflower)
• Delimeatsandnon-organicmeats
• Nightshadevegetables*
*Nightshadevegetablessuchaseggplant,capsicum/bellpeppers,potatoes,andtomatoesmaypromoteinflammation,especiallyforthosewithautoimmuneconditions,whicharecommonlyseenwithleakygut.
Avoid These Foods
80% of our immune system is in the lining
of the gut wall!
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References:https://www.mayoclinic.org/medical-professionals/clinical-updates/digestive-diseases/food-sensitivities-may-affect-gut-barrier-function
https://articles.mercola.com/sites/articles/archive/2017/10/30/broccoli-helps-heal-leaky-gut.aspx
https://chriskresser.com/the-bountiful-benefits-of-bone-broth-a-comprehensive-guide/
https://www.webmd.com/digestive-disorders/news/20060425/probiotics-help-stressed-gut#1
http://www.sciencedirect.com/science/article/pii/S1319016413000819
https://draxe.com/leaky-gut-diet-treatment/
https://avivaromm.com/10-signs-leaky-gut/
https://mindd.org/understanding-leaky-gut-syndrome/
Further Reading:VisitMindd.orgformoreusefulhealthadviceandIntegrativehealthpractitionerreferrals.
The gut lining comprises a surface area of approximately 400 square meters and
requires twice as much energy as the brain to function effectively!
Other Suggestions & Notes:
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