What is the recommended diet for treating leaky gut? Which foods and food components can promote the integrity of our intestinal barrier?
our intestinal tract Is The biggest barrier between us and the environment. More than what we touch or breathe, what we eat is our greatest contact with the outside world. Normally, our entire gastrointestinal tract Is Impermeable to whatever is inside it, allowing our body to pick and choose what goes in or out. But there are things that can happen Make Our guts are leaky, and chief among them is our diet.
Can standard American or Western diet Reason Gut dysbiosis, meaning a disruption in our gut microbiome, which can lead to intestinal inflammation and leaky bowel obstruction. Then, small pieces of undigested food, germs and toxins can slip uninvited through the lining of our gut into our bloodstream and trigger chronic systemic inflammation.
“To avoid this dysbiosis and intestinal inflammation, a predominantly vegetarian diet – in other words, plant food – should be preferred.” The gut bacteria of people who eat a vegetarian diet are associated with intestinal microbiome balance, higher bacterial biodiversity, and intestinal barrier integrity. vegetarians do this to pass Uremic toxins such as indole and p-cresol are markedly reduced, and because the fiber Is The gut bacteria of those eating plant-based diets have been found to be the primary food for our gut microbiome. produce More of the good stuff – namely short-chain fatty acids that play a “protective and nutritional role” for the cells lining our gut, “ensuring the preservation” of our intestinal barrier. Plant fiber is of “major importance” for maintaining the integrity of our intestinal barrier, but you can’t know 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.
Zonulin Is A protein that is responsible for separating tight junctions between gut-lining cells and is considered “the only measurable biomarker that reflects intestinal barrier impairment.” In other words, zonulin Is A useful marker of leaky gut. But since adding all those plants appeared to be To a low level, this may mean that “appropriate fiber intake helps maintain proper structure and function of the intestinal barrier.” But whole healthy plant foods contain much more than just fiber. How do we know it’s fiber? And there was no control group in the study. That’s why researchers said that “gut permeability may be improved by dietary fiber” (emphasis added). To prove cause and effect, it would be good to do a randomized, double-blind, crossover study where you compare the effects of the same food with or without fiber.
Such a study actually exists! There was a group of healthy young men random to eat pasta with or without added fiber, and there was a significant drop in zonulin levels in the added fiber group compared to both pre-intervention levels and the control group, as you can see below and in my video at 2:51 How to cure leaky gut with diet.
So, fiber actually does look like To improve intestinal leakage.
Are there any plant foods in particular that may help? Curcumin, the yellow pigment in the spice turmeric, can Help Prevent intestinal damage caused by ibuprofen-type drugs in mice. such was the security noted To the broccoli compound sulforaphane in rats. There are no human studies on broccoli yet, but there are Was One study conducted on three days found that the equivalent of about 2 to 3 teaspoons of turmeric per day reduced gastrointestinal barrier damage and markers of inflammation caused by exercise compared to a placebo. Less turmeric may also work, but no smaller doses have been tested.
if you Ask As for what treatments alternative medicine practitioners use for leaky gut, number one on the list – after reducing alcohol consumption – is zinc. You can see the list below and at my 3:42 p.m. Video.
zinc is simply not to protect against aspirin-like drug-induced intestinal damage in rats; When? Keep The same thing happened when tested in a randomized trial of healthy adults. 250 mg of indomethacin, an NSAID drug, for five days “caused a threefold increase in intestinal permeability”, as might be expected from that class of drugs. But this increase in permeability did not occur when participants also took zinc, “strongly suggesting a protective effect of the small intestine.” However, the dose they used was very large – 75 mg per day, which Is Almost double the tolerable upper daily limit for zinc. How about getting regular amounts of zinc from food?
Significant improvement in leaky gut found Even with a zinc dosage of only 3 mg, this suggests that even relatively low zinc supplementation may work. You can get an additional 3 mg of zinc in your daily diet by eating one cup (200 grams) of cooked lentils.
doctor’s note
For more information on gut dysbiosis and preventing leaky gut, visit Flashback Friday: Gut Dysbiosis: Starving Our Microbial Selves And Avoid these foods to prevent leaky gut.
