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Tag Archive heal leaky gut

How to Improve Gut Health

Hippocrates said, “All disease begins in the gut.”

And while this may not be 100% true for every disease in every person, more and more research shows that our gut has a bigger role in many diseases than we used to think. And we’re not just talking about heartburn, constipation, diarrhoea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We’re just learning the connections between our gut and other areas of our body, like our brain (have you heard of “the gut-brain axis”). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let’s talk about the roles that our gut and our gut microbes play in our overall health. Then I’ll give you tips to improve your gut health naturally.

Our Gut’s Role in Our Overall Health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste and toxins as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can “leak.” Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

If you have leaky gut and would like to heal it once and for all, contact Kate for a free 15 minute consultation call.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilising blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to Improve Gut Health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

Also, you may want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximise the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, and fish.

The Microbiome

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fibre. Not eating enough fibre increases the risk of heart disease, cancer, diabetes, and obesity. Fibre plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fibre also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fibre? Fruits, vegetables, nuts, seeds, and even cacao.

Finally, don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

in conclusion, the function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fibre. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Probiotic-Rich Fermented Carrots Recipe

Serves 12

Ingredients

1 L warm water
4 tsp salt
4 carrots, medium, peeled, sliced

1 clove garlic, smashed (optional)

Instructions

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don’t float (you can use a “fermenting weight”).

Finally close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavour will develop. Feel free to open and taste.

Serve & enjoy!

Tip: Use this as a side dish, or even a snack.

References:

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

How to Heal Leaky Gut

When you have leaky gut syndrome, holes appear in the gut and large molecules of food can leak into the blood stream. This can cause an immune reaction to the molecules of foods in the blood causing chronic fatigue. Below I will explain how to heal leaky gut.

People with Chronic Fatigue Syndrome (CFS) often have systemic candida. Candida Albicans is a yeast infection most commonly present in the gut. Candida grows roots through the gut wall reaching into the blood stream to suck up nutrients. When the candida grows roots this causes holes in the gut wall leading to leaky gut syndrome. Also when you eat difficult to digest foods such as wheat, the gluten can scratch the gut lining causing further damage.

If you have Chronic Fatigue Syndrome (ME/CFS) then check out my post on tips for recovering from ME/CFS.

How to Heal Leaky Gut

  1. Remove food intolerances – The first step to healing leaky gut syndrome is to remove any food intolerances by going on an elimination diet. When you have leaky gut, large molecules of foods can leak through the gut wall into the blood stream. When this occurs, your immune system thinks that the food is a foreign invader and attacks it. If you remove the foods that your body is sensitive to, the immune system stops reacting to the foods and you have more energy to heal your gut. Therefore eliminate any foods you suspect you are intolerant to. Many people have food intolerances to cow’s milk and gluten found in wheat, barley, rye and rolled oats.
  2. Kill the candida infection – Secondly you need to eradicate the candida infection using natural anti-fungal herbs such as oregano oil. It is best to avoid taking prescribed antibiotics for this condition as it wipes out all of your bacteria, good and bad. This leaves space for the candida infection to spread throughout your gut.
  3. Heal the gut lining – The third step would be eat more foods such as bone broth which contain glutamine which heals the holes in the gut. Also I recommend taking an omega 3 supplement which strengthens the cell walls so they hold their shape firmly.
  4. Repopulate the gut with good bacteria – Finally you would need to take a probiotic to repopulate your gut with good bacteria. You can eat more fermented foods such as water kefir which is a natural probiotic.

When you undertake this gut healing protocol, it can take 3-6 months to fully heal the gut.

Leaky Energy

One other thing to mention is that people often have a leaky energy as well as a leaky gut. The mind, body, spirit and energy are all linked so if your gut is leaky, then so are all the other areas of your life!

Where else in your life is your energy being drained? Are there energy vampires in your family or at work who drain your energy? Does your mind focus on negative things that cause you stress and drain your energy? Do you waste your money and time on pointless things that do not nourish your energy? It is worth asking yourself these questions and taking action to remove these drains from your life.

Finally if you would like more information on how to heal leaky gut in chronic fatigue, contact Kate and book a free 15 minute fatigue breakthrough call!