When the lining of the intestines gets damaged, food that hasn’t been digested, toxins, and germs can “leak” through and into the bloodstream. This is called leaky gut syndrome. This can cause inflammation and an immune reaction, which can lead to a number of health problems, including digestive problems, autoimmune diseases, and long-term tiredness. The goal of a leaky gut diet is to improve gut health by lowering inflammation and helping the walls of the intestines heal. These ten foods are important for anyone on a leaky gut diet plan.
1. Bone Broth
Collagen and amino acids like glycine and proline are found in large amounts in bone broth. These acids are very important for healing the gut walls. Bone soup has gelatin in it that helps seal the holes in the intestines so that they don’t leak anymore. It also helps the gut system work better and makes the immune system stronger.
2. Fermented Vegetables
Probiotics can be found in large amounts in fermented veggies like sauerkraut, kimchi, and pickles. These good bacteria help keep the gut microbiome in order, which makes digestion better and reduces inflammation. Probiotics are also very important for keeping the walls of the gut healthy.
3. Coconut Oil
Medium-chain triglycerides (MCTs) are found in coconut oil. These are easily broken down and kill germs. These qualities help get rid of bad bacteria and fungi in the gut, which lowers inflammation and speeds up repair. Blenders and cooks can both use coconut oil.
4. Leafy Greens
Leafy greens, like Swiss chard, spinach, and kale, are full of minerals, vitamins, and fibre. They are good for your digestive health because they help you have regular bowel movements and feed good bacteria in your gut. They also help lower inflammation in the gut because they are high in antioxidants.
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5. Wild-Caught Fish
Many types of wild-caught fish are high in omega-3 fatty acids. These include fatty fish like salmon, mackerel, and sardines. Omega-3s are very good at reducing inflammation, which can help the gut heal and reduce inflammation. They also help keep the bacteria in your gut healthy.
6. Berries
Strawberry, blueberry, and raspberry berries are some of the berries that are high in antioxidants, fibre, and vitamins. Their anti-inflammatory properties help lower swelling in the gut, and the fibre helps digestion. Additionally, berries help good bugs grow in the gut.
7. Ginger
Ginger is a strong vitamin and pain reliever. It helps lower inflammation in the gut, ease stomach pain, and encourage healthy digestion. It can be used as a spice in cooking or added to soups and teas.
8. Turmeric
Curcumin, which is found in turmeric, is a strong anti-inflammatory and antioxidant. Curcumin helps reduce swelling in the gut and speeds up the healing of the walls of the gut. You can add turmeric to food, take it as a supplement, or drink golden milk with it.
9. Almonds
These little nuts are full of fibre, healthy fats, and antioxidants. They are good for your digestive health because they help you have regular bowel movements and feed good bacteria in your gut. Almonds can also help lower inflammation in the gut because they are anti-inflammatory.
10. Garlic
Antimicrobial and prebiotic qualities in garlic help get rid of bad bacteria and fungi in the gut while feeding good bacteria. It also helps the gut heal because it reduces inflammation. Garlic can be added to food or taken on its own.