The Leaky Gut Diet Plan: What to Eat, What to Avoid

The Leaky Gut Diet Plan: What to Eat, What to Avoid


– The term leaky gut, known medically as increased intestinal permeability, has gained a lot of
popularity in recent years. But, what is it, is it
even real, and if it is, how do you treat it? That’s what I’m looking at in this video. (bells dinging) The digestive system
consists of many organs that collectively break down food, absorb nutrients and water,
and excrete waste products. It also acts as a barrier
between your gut and bloodstream to prevent harmful substances
from entering your body. Now most nutrient and
water absorption occurs in your small intestine. Your intestines have tight junctions, or small gaps that allow
nutrients and water to pass into your bloodstream. But not the other
potentially harmful things. So how easily substances or compounds pass through the intestinal wall is known as intestinal permeability. In leaky gut syndrome,
these tight junctions have loosened, potentially
allowing harmful substances like bacteria, toxins, and
undigested food particles to enter your bloodstream. Now this is thought to trigger
widespread inflammation, and stimulate an immune reaction. However, there is little evidence to prove that leaky gut syndrome
is a cause of symptoms, but rather it’s a symptom itself, so as a result it’s not
recognized as a medical diagnosis by mainstream physicians because they believe that
it’s actually a symptom, not a cause. It’s the alternative health
practitioners who have actually given it the
name leaky gut syndrome, and have claimed that it causes things like auto-immune diseases, migraines, food sensitivities, and intolerances, brain fog, chronic fatigue, et cetera. Foods to eat, as leaky gut syndrome isn’t an official diagnosis, there is no recommended treatment. Like I said, it appears to be
a symptom of another issue, not the cause of the issue itself. Now that said, there are
plenty of dietary changes you can make to improve and
optimize your digestion. One is to eat a diet rich in foods that aid in the growth of
beneficial gut bacteria. Now the following foods are great options, so vegetables like broccoli,
Brussels sprouts, cabbage, arugula or rocket,
carrots, kale, et cetera. There’s roots and tubers,
so potatoes, sweet potatoes, yams, squash, turnips. Fermented vegetables, kimchi,
sauerkraut, tempeh, miso. Fruit, berries, grapes,
bananas, a few others there. Sprouted seeds, so chia seeds, flax seeds, sunflower seeds and others. Herbs and spices, and
cultured dairy products, kefir, yogurt, Greek yogurt,
traditional buttermilk. For those who have
persistent and you know, what you would call long
term digestive issues, you should see your doctor and get tested for celiac disease first and also screened for irritable
bowel syndrome, or IBS. If you do have IBS, then a low-FODMAP diet seems to be the way to go about that, and that needs to be done under
supervision of a dietician. Foods to avoid. Avoid certain problem foods is of course really important for
digestive health as well. The following list contains
foods that you should limit, so processed meats, cold
cuts, deli meats, bacon, hot dogs, et cetera. People telling you that bacon
is fine to eat, it’s not. Baked goods, cakes,
muffins, cookies, pies, pastries, pizza, et cetera. Snack foods, crackers,
muesli bars, popcorn, you know, junk food. Refined oils, canola, sunflower, soybean, you wanna go for, look, virgin
coconut oil is a good choice. Extra virgin olive oil I
believe to be the best choice. And then also beverages like
alcohol, sugary soft drinks, fruit juice as well. Other ways to improve your gut health. Although diet is key to
improving gut health, of course, there are several other
really important factors that you can’t ignore. Reduce stress, so chronic
stress has been shown to harm beneficial gut
bacteria and trigger irritable bowel syndrome as well. So activities like
meditation or yoga can help, as well as just trying
to change your lifestyle to minimize the stressful things there. Avoid smoking, so we know
cigarette smoke is a risk factor for several bowel conditions. It may increase inflammation
in the digestive tract. So quitting smoking can raise
healthy bacteria numbers, and reduce harmful gut bacteria. Sleep more, basically a lack of sleep can cause poor distribution
of healthy gut bacteria, possibly resulting in increased
intestinal permeability, a.k.a leaky gut. And then of course limit alcohol intake. Excessive alcohol intake my
increase intestinal permeability by interacting with certain proteins. At least that’s the theory. Ultimately, leaky gut syndrome, or increased intestinal permeability, is thought to be a symptom
of another problem, not the cause itself. If you have persistent digestive issues, you need to go to the
doctor and be screened for celiac disease, and also
irritable bowel syndrome. In the meantime, you can eat foods that promote healthy gut bacteria, and that includes fruits,
cultured milk products, healthy fats, lean meats, and fermented and fibrous vegetables. Thanks for watching, make
sure to give this video a thumbs up if you find it informative. Don’t forget to subscribe to Healthline’s Authority
Nutrition YouTube channel, by clicking the red subscribe
button below this video. (gentle music)

7 Comments

  • Al Isaac says:

    I think you may be missing an authoritative stamp for your intro graphic. If you get what I mean. Like bamp! Like you’re the authority. Your channel is Healthline: Authority but your intro graphic only has Healthline in it.

  • raghav gupta says:

    Hey great video , can u also make a video on ibs

  • DDS11 says:

    Can you do a video on the so called carnivore diet??
    What are the benefits of it?
    Is it healthy? 🤔

  • Palladio 747 says:

    Are Celiac Disease and IBS the only diseases which have "leaky gut" as a symptom?

  • Mishah Elle says:

    Could you please tell me whether or not I can I use a non dairy creamer in powder form is on a low fodmap diet. I can’t seem to find anything on line to give direction concerning this?

  • spinning debbie says:

    You dont mention my diagnosis Diverticulosis-literally holes in the stomach

  • 4 Fake says:

    ALL grains must be eliminated from the diet if you want to heal. You are dancing around it for some reason. Yes, cookies, chips, baked goods, rice etc are bad because they inflame the gut and cause the damage. Eat everything EXCEPT grains period.

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