Foods to avoid with leaky gut. X ray outlining intestines

Foods To Avoid With Leaky Gut

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This article will review what leaky gut syndrome is, foods to avoid with a leaky gut, and why a diverse microbiome is important for your gut and overall health. Then, we will conclude with strategies to help improve the diversity of your gut microbiome, sustainable daily habits to help improve your overall digestion, foods to include to help support digestive heath and with tips to help improve your digestion.

Introduction:

If you are here, you or someone you love may be suffering from multiple chronic health conditions and are seeking ways to help restore your health so you can spend more time doing the things you love.

As always, I want to provide you with information so you can be informed and make the best decisions for your health and daily habits. This is not a substitute for medical advice, and I urge you to work with your medical provider to come up with the best unique plan for you. Regular follow ups will help you determine if you are on the right road to healing and health.

The foods to avoid with a leaky gut may seem like a very long list in the initial phase. This is because we are removing: all potential toxins from your diet, any foods that may affect the balance of your gut microbiome, any potential food intolerances/sensitivities as well as foods that may cause undesirable digestive symptoms. Always work with your medical provider and a registered dietitian to help guide you during this phase to ensure you have a well-balanced diet full of the essential nutrients and prevent any nutrient deficiencies.

You will be gradually adding back foods into your diet to see what foods you are personally able to tolerate best. This is a personal journey to help you understand what diet feels best for you. This will also help prevent unnecessary restrictions.

What and how we eat have been shown to shape the composition of our gut microbiota. In my previous blog 15 Ways to Restore Gut Health – Waistline Dietitian the critical role the gut microbiome has on our health was reviewed.

The good news is our gut microbiome can be restored, and you can start to feel better relatively fast. And the best news, you can help prevent a long list of potential chronic health aliments by a few changes in your daily routine.

"All disease begins in the gut" a quote attributed to the ancient Greek physician Hippocrates.

What Is Leaky Gut?

“Leaky gut”, or also called “increased intestinal permeability” is a condition of “hyperpermeable intestines”. This means that our intestinal lining has become more porous, with more holes developing that are larger in size.

This creates a chaotic environment for our body because toxins, large undigested food molecules (gluten), bacteria, fungi are allowed to enter our blood stream through this increased permeable intestinal lining. This causes our body’s immune system to stay in fight mode. Studies have associated leaky gut/increased intestinal permeability with several chronic and autoimmune diseases. (1)

Why Worry About a Leaky Gut?

When the epithelial barrier is compromised and unwanted compounds enter the body due to leaky gut, the innate immune system may trigger widespread inflammation. Leaky gut is thought to be the root of systemic inflammation and may play a role in the causes of autoimmune diseases. (2)(3)

What Causes a Leaky Gut?

The exact cause of increased intestinal permeability is unknown but as our environment has become more processed and hygienic there has been an increase in autoimmune disease. Inside the human body is a complex ecosystem of microorganisms composed of viruses, bacteria, and fungi, all of which collectively constitute what’s called the human gut microbiome. Balance and biodiversity in the gut microbiome create health. Imbalance and reduced diversity in this ecosystem create disease.

The gut microbiome protects us from dangerous bacteria, regulates our metabolism, aids in digestion, creates vitamins, manages hormone levels, disposes of toxins, feeds, and protects the lining of the gut and our immunity. Our relationship with our microbiome ecosystem is symbiotic. We provide a home for these microorganisms and give them food. In return, these organisms serve us in many ways

Our gut microbes help produce short-chain fatty acids to maintain the strength and integrity of our gut lining. The short-chain fatty acids are involved in regulating your immune system, healing, combating inflammation and may help protect you against cancer and many other diseases. There is a strong correlation between a weak intestinal lining (leaky gut) and autoimmune diseases.(4)

Why Should You Be Concerned About A Leaky Gut?

Immune System:

A healthy immune system remains quietly vigilant. In the midst of the chaos of increased intestinal permeability (leaky gut), the “bouncer” gets overwhelmed by toxins, food, stress, medications, and the bad bacteria are allowed to take over.

When these unfriendly and unwanted substances enter our bloodstream, our body reacts to these foreign intruders by causing systemic inflammation throughout our body. There is a bidirectional interaction between our gut microbiome and our immune system.

You may get sick more frequently. Around 60-70% of our immune system, which protects us from disease, is found in the gut. The health of our gut is strongly correlated to our overall health.

Autoimmune Disease:

Any disruptions in the structural dynamics of the microbial community and their functions in the intestinal tract (referred to dysbiosis) may preclude leaky gut condition and, ultimately the occurrence of autoimmune diseases.

A breach in the epithelial barrier by foreign entities from the lumen into host sets out a series of events that turns the immune system against the host itself, and thereby presenting a rainbow of possible autoimmune diseases including: type 1 diabetes, multiple sclerosis, inflammatory bowel disease (including Crohn’s disease and ulcerative colitis), systemic lupus erythematosus, Rheumatoid arthritis, Parkinson, Psoriasis, Asthma, Acne, Autism, Cancer, Ankylosing spondylitis.  (1)(2)(5)(6)(7)(8)(9)

"Let food be thy medicine and medicine be thy food" Hippocrates

How Does Leaky Gut Occur?

No one knows for sure but as our environment has become full of toxins, our diet full of processed fast foods, there has been an increase in autoimmune disease. Lifestyle factors may play a role in the dysfunction of our intestinal lining.

Dysbiosis, or imbalances in the gut microbiome can happen by many potential causes including diet, lifestyle, genetics. The gut lining tight junctions that help get rid of harmful bacteria can be affected by the dysbiosis.  

When the tight junctions are not working properly, harmful substances can cross into our blood stream and enter circulation. This can cause an immune reactive cascade and this barrier dysfunction is believed to drive autoimmune disease. (10)

What Causes This Dysbiosis?

Some of these are beyond our control, such as your birth delivery (vaginal births have shown to have more gut microbiome diversity), breastfeeding, exposure to farming/animals, antibiotics. Babies acquire their gut microbiome from their mothers while passing through the birth canal and breast feeding.

Standard American Diet:

Nutrition and the types of foods we eat. The western diet is typically pro-inflammatory. High in saturated animal fat; red meats, fries, snacks, margarine (trans fatty acids), sweetened drinks, simple sugars, salt, processed foods, and elaborate condiments. This may also include smoking, alcohol, and a sedentary lifestyle. Many of the processed foods also contain several chemical additives: artificial flavors, colorants, preservatives, emulsifiers, antibiotics, heavy metals, pesticides, and herbicides, which have harmful effects on intestinal microbiota as well as vitamin D levels. (11)(12)(13)(14)

Other Gut Disruptors:

  • Emotional Stress: weakens the immune system and reduces probiotic diversity.
  • Non-steroidal medicines, aspirin, and Motrin, as well as birth control and steroids: compromise our mucosal barrier and damage intestinal villi.
  • Antibiotics: medications, sanitizers, cleaners: Corrupt our microbiome balance. We killed off our good gut microbes that are necessary for many bodily functions.
  • Sensitivity to certain foods and the environment could also lead to the development of leaky gut.
  • Poor sleep habits.
  • Not getting enough physical activity.(1) (15)(16)(18)(19)(20)(21)(21)
What causes the microbiome to become imbalances? Diet, lack of exercise, smoking, medications, stress, poor sleep habits.

What Is Zonulin And What Foods Trigger It?

The lining of the epithelial cells forms a barrier between the hosts body and the guts lumen. These barrier cells are held together by tight junction proteins that hinder the entry of bacteria and foreign objects. Intracellular tight junctions tightly regulate trafficking between gut lining and blood stream. Zonulin is a protein that signals the tight junctions to open and close.

Leaky gut occurs when an increase in intestinal permeability causes bacteria, toxic digestive metabolites, bacterial toxins, and small molecules can leak into the blood stream.

The most powerful triggers of zonulin release are small exposure to large amounts of bacteria (bacteria overgrowth) and Gliadin the main staple protein in wheat.

Historically this zonulin response was an essential part of our bodies defense mechanism. It would help flush away the bad bacteria we would encounter.

When the small intestine is exposed to any infection, it secretes zonulin in response, opening the tight junction door and expelling the infection to flush out the bad bacteria we may encounter.

The activation of the zonulin pathway may represent a defensive mechanism that “flushes out” microorganisms, contributing to the innate immune response of the host against changes in microbiome ecosystem, specifically bacterial colonization of the small intestine (small intestinal bacterial overgrowth) or changes in its composition (dysbiosis) or both!

Unfortunately, today we are faced with many triggers of zonulin which potentially leave our tight junctions opened which sets our immune system up for overdrive and autoimmune conditions.

Gut dysbiosis causes inappropriate production of increased amount of zonulin resulting in loss of gut barrier function.  (22)(23)(24)

What Are Common Symptoms Of Leaky Gut?

Digestive distress is a signal that the gut microbiome is out of balance. When our gastrointestinal tract is compromised, we can suffer from digestive issues such as gas, bloating, diarrhea, and constipation as well as food allergies and food intolerances, seasonal allergies and asthma. Diagnosis of autoimmune diseases (Celiac disease, Hashimoto’s, Lupus, Psoriasis, Rheumatoid arthritis). Brain fog, difficulty concentrating, ADD, or ADHD. Diagnosis of chronic fatigue or fibromyalgia, PCOS. Mood imbalances such as anxiety and depression. Skin issues such as acne, eczema, or rosacea.

Problems in our gastrointestinal tract can be the root cause of many chronic health problems.

There is no gold standard for testing the epithelial barrier function. The diverse methods available all measure different endpoints, and the clinical significance and relevance are unclear. (15)(25) (26)

The gut microbiome is considered the second brain because it is equipped with its own nervous system. The gut and the brain are able to communicate back and forth.

How To Heal A Leaky Gut:

First work with your medical provider to find the root cause.

Leaky gut is not a medical diagnosis, but an underlying cause/symptom related to many conditions. Studies have shown what types of environmental and lifestyle habits can typically lead to a weakened gut lining, but it is helpful to identify your own root cause. This will help you identify what personal changes you need to make to your daily lifestyle and what specific interventions you will need to make.

The treatment recommendation will be focused on the underlying condition/cause of the leaky gut. Building up our immune system and improving the diversity of our gut microbiome is the key to overall health.

Always see your doctor when you are having abdominal pain that is causing you concern or lasting more than a few days; for example, experiencing persistent heartburn, or any discomfort that interferes with your routine.

Seek emergency medical assistance if you have severe pain and abdominal tenderness, fever, bloody stools, persistent nausea, and vomiting.

Do You Need To Avoid Gluten?

Normally I am encouraging a Mediterranean Diet lifestyle which has been shown to foster a healthy gut microbiome. This includes whole grains, high fiber and healthy fats.

In today’s food supply, there is an increased amount of gluten. It is found in most processed foods which is causing a near-constant trigger of zonulin (the protein that opens our tight junction allowing particles to pass into our blood stream).

Celiac disease is an auto immune condition. The zonulin released by glutens presence opens the tight junction and lets gluten out into the blood stream which then triggers a severe immune response that can have life threatening consequences.

Those with a gluten sensitivity can also struggle with a negative immune response to gluten. Get tested for celiac or gluten sensitivity. If you have either one of these, then it will be important for you to avoid gluten for life. If you don’t, then you may add it back after the removal phase if you do not find you experience any sensitivity to it.

Everyone’s treatment will be unique and dependent on the individual cause.

As you may have guessed, how and what you eat, and your overall lifestyle can play a big role in your recovery. To help restore your intestinal lining and help repair any increased permeability, you want to eat foods that promote the good bacteria and help fend off harmful bacteria as well as avoid anything that doesn’t agree with your unique body.

Leaky Gut Foods To Avoid:

My broken ankle analogy (I am trying to prepare you for this long list of foods to avoid).

Broken ankle- rest and elevation before physical rehabilitation.

Leaky gut- eat a cleaner, softer, nourishing diet to lessen inflammation and promote healing.

Normally, daily exercise is essential for optimal health, and it is encouraged. However, if you have suffered from an injury, such as a fractured ankle, the immediate treatment would be different. You may need to rest, elevate, not put any pressure on it. The priority is to ensure healing first.

With leaky gut, our diet is more restricted because we are removing any potentially harmful agents and allowing healing to take place first before re-introducing back some of the “good” foods (as opposed to processed, packaged foods). This is time to heal and relearn what foods are well tolerated.

The best diet for you is the one that makes you feel the best. Keeping a daily food journal/notebook and documenting the food consumed, time of day and how you feel is important. Keep in mind that digestion can take 1-2 days. See more under removal phase diet heading.

The Foods To Avoid With Leaky Gut: 

Foods that can disrupt the balance of your gut microbiome:

  • Sugar, added sugars, refined carbohydrates, and high fructose-corn syrup.
  • Artificial sweeteners.
  • Alcohol.
  • Refined vegetable oils: canola, corn, peanut, sunflower, soybean, safflower.
  • Cured and processed meats and food additives.
  • GMO (genetically modified organism) foods. Look for the “Non-GMO Project Verified” seal on a food label.
  • Foods containing emulsifiers and food additives: Gums, Carrageenan, Maltodextrin.
  • Food’s rich in Saturated fat, including processed meat, deli meat, hot dogs, sausage, bacon.
  • High salt intake. (27)(28)

Foods that are most likely to cause allergies or intolerances:

Avoid Dairy, commercial cow’s milk, wheat and gluten contain foods, corn, Soy, legumes, nuts, eggs.

Nightshades: A class of vegetables that may trigger an immune response in some individuals:

White potatoes, Tomatoes, Eggplant, and peppers.

Eat fewer FODMAP foods.

FODMAP is an acronym for fermentable oligo-, di-, and monosaccharides and polyols. These foods are highly fermentable, and they are not well absorbed in the small bowel. They pass from your stomach through your small intestine and into your large intestine mostly undigested and unabsorbed.  Foods’s high in FODMAP’s are “fast food” for the bacteria that live naturally in the large bowel. This can lead to bowel distention if your bodies gut microbiome is out of balance. If you are suffering from dysbiosis, small intestinal bacterial overgrowth or leaky gut, you will want to repair your gut first before you reintroduce these foods.

Foods that may trigger digestive symptoms (bloating, constipation, diarrhea, gas) in sensitive individuals:

Oligosaccharides:

Fructan sources: Wheat, Rye, Garlic, onion, leeks, scallions, artichokes, nectarines, persimmon, tamarillo, watermelon, white peaches, chamomile and fennel tea, and chicory-based coffee substitutes.

Galacto-oligosaccharides sources: Beans, lentils, soybeans (edamame) and soy products (textured vegetable proteins, and cashews and pistachios.

Disaccharides:

Lactose sources: Dairy products and ingredients from cow, goat, or sheep’s milk.

Monosaccharides:

Fructose sources: Certain fruits (apples, Asian pears, boysenberries, cherries, figs, mangos, pears, tamarillo, and watermelon), asparagus, artichoke, sugar snap peas, Rum, Honey, high-fructose corn syrup, agave nectar, fructose, fruit juice concentrate.

Polyols:

Foods containing sorbitol, mannitol, maltitol, erythritol, xylitol, isomalt.(check labels but this includes gums, mints, candies, cough syrups, liquids non-steroidals and any suspensions or elixirs). Apples, apricots, avocados (up to ¼ is of an avocado is ok), blackberries, cherries, nectarines, peaches, pears, plums, prunes, cauliflower, mushrooms, and snow peas.

Note: When reintroducing FODMAP, you can test one FOODMAP group at a time, and not each individual food.

" Before you heal someone, ask him if he is willing to give up the things that make him sick" Hippocrates

 Where To Begin With The Foods To Avoid With Leaky Gut:

The overall best place to start is with a balanced healthy diet with minimally processed foods. Eating mindfully, in a stress-free environment, regular meals times, three meals and one or two planned healthy snacks. Include lean protein, healthy fiber rich carbohydrates and healthy fats with your meals.

Drink at least eight cups of water throughout the day. Take a 10-minute walk three times a day and plan a good sleep ritual. All these things help with improving your digestion.

Keep a food journal. Keep a record of the foods you are eating and how they make you feel. Digestion can take 1-2 days so keep that in mind recording how your feel.

Plan. Take inventory of the food on hand and make a list before your shop. Plan your meals ahead of time to ensure the ingredients are available.

Work with your medical provider regularly to help reduce any unnecessary medication use.

Below are tips for reducing the foods to remove during this phase. Keep in mind, this is a time for healing your gut. This is just the beginning.

Removal Phase: Foods To Avoid With Leaky Gut.

During this phase you will be removing any foods believed to cause gut inflammation, imbalances between levels of good and bad bacteria in the gut, or an immune response.

This diet aims to reduce inflammation and help improve the integrity of your gut lining. This phase may last 30-90 days depend on the improvement of your symptoms. Once you see an improvement in your symptoms and are feeling much better, you will reintroduce the “healthy” foods gradually to determine which contribute to your symptoms and how much you can tolerate. The overall goal is to have a varied diet and only limit the foods that are contributing to your negative symptoms.

This diet focuses on replacing potential toxins with gut nourishing foods that are thought to heal the gut and reduce inflammation.(29)(30)

It is very restrictive, and it is recommended that you perform this under medical supervision. (Danger, don’t try this alone. 😊) Please note, the list below is not all inclusive but just a guideline.

Instead of …Use this….  
Butter, stick margarine, or solid shortening. Vegetable oils, including peanut, canola, sunflower, soybean, and safflowerOlive oil, extra virgin olive oil, avocado oil. Coconut oil. Flaxseed oil. Ghee (clarified butter)      
Commercial Beef, pork, poultry with skin. Shark, Sword fish, king mackerel, or tilefish.   Beans, lentils, soybeans.Grass-fed organic beef, lamb, and venison. Free-range poultry, nitrate-free turkey, bacon, organic beef sausage.   Wild caught favored over sustainably farmed seafood.   Salmon, Tilapia, Atlantic of Pacific Cad, anchovy, butter fish, canned light tuna, Flounder, haddock, herring oysters, rainbow trout, other wild caught fish such as halibut, tuna, sardines, scallops, seabass, shrimp, lobster and grouper.   Bone broth.  
 
Whole milk, whole fat cheese and yogurtUnsweetened Almond, Coconut, Rice (or non-soy plant based) milk. Raw cheeses made from goats and sheep’s milk. Goats milk kefir and homemade yogurt. Grass fed whey protein powder, sprouted vegan protein powder. Collagen powder.
Cereals, white bread, rolls, biscuits, waffles, sweet breads, pasta, doughnuts, pastries made with refined ingredients,Flour: Arrowroot, buckwheat, coconut, almond flour, and gluten free flour blends. Pasta: Zucchini, Quinoa, chickpea or gluten free Pasta, glass (mung bean) noodles, rice noodles, rice vermicelli, 100% buckwheat soba noodles.   Cereal: gluten free oat bran*, gluten free oatmeal*, baby rice cereal, cream of buckwheat, rice or corn -based breakfast cereal. Ancient, sprouted breads made with amaranth, quinoa, buckwheat. Couscous. Quinoa.
Sweetened drinks, including sweet coffee, tea, soda, energy, or sports drinks with sugar, fruit juice, chamomile and fennel tea, chicory-based coffee substitutes.Water, water flavored with fruit slices. Allowed unsweet coffee, tea. Herbal tea. 100% fruit juice. Fruit smoothies made with allowed fruits and unsweetened (dairy free) nut milk or yogurt (low-fat). Kombucha, coconut kefir.
Salt, condiments with salt or sodium in the word such as “garlic salt”. Sugar or artificial sweeteners.Use herbs including, turmeric, lemon or lime juice, red wine vinegar, ground turmeric, cinnamon, Dried dill, dried oregano, and spices. Balsamic vinegar, Bragg’s salad dressing, apple cider vinegar.
Fruits: apples, apricots, Asian pears, blackberries, boysenberries, cherries, dates, figs, jackfruit, mangoes, nectarines, peaches, pears, persimmon, plums, prunes, tamarillo, watermelon, white peaches. *Due to high FODMAP.Bananas, blueberries, cantaloupe, cranberries, durian, grapefruit, grapes, honeydew melon, kiwi, lemons, limes, mandarin oranges, oranges, passion fruit, papaya, raspberries, star fruit, strawberries, tangelos, tangerines, tomatoes. Limited amounts:
Vegetables:   Artichokes (globe and Jerusalem), asparagus, cauliflower, garlic, leeks, mushrooms, onions (yellow, red, white onion powder), scallions (white part), shallots, snow peas, sugar snap peas. *Due to high FODMAP, but some are ok in limited amounts. See foods to include. Avoid nightshade vegetables: eggplant, tomatoes, tomatillos, potatoes (except sweet potatoes and yams), peppers (bell, chili, paprika, cayenne).All other fresh, frozen, and unsalted canned vegetables as tolerated: alfalfa sprouts, bamboo shoots, bean sprouts, boy choy, broccoli, carrot, chayote, Chinese cabbage, cucumber, green beans, lettuce (butter, iceberg, romaine) olives, parsnip, pumpkin, rutabagas, Swiss chard, spinach, scallion (green part only), Squash (except butternut), taro, turnips, watercress, yams, zucchini. Limited amounts allowed of: Fermented vegetables (tempeh,
Nuts: Pistachios, cashews. *Due to high FODMAP. All other nuts due to potential allergy.Avoid nuts until the reintroduction phase and you are clearly not having symptoms from them.
Legumes: Chickpeas and lentils cooked from dry beans; other beans including soybeans (edamame) and many soy products (textured vegetable protein).Well-rinsed canned chickpeas (up to ¼ cup) *, well-rinsed red or brown lentils (up to ¼ cup) *
Foods to avoid with leaky gut quote by Hippocrates "If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health

The Reintroduction Phase:

This diet is too restrictive for long term use.

The best diet for you is the one that you feel the best eating. Once you are feeling a measurable improvement in symptoms and overall health, the reintroduction phase can begin.

The goal of this phase is to determine which foods contribute to a person’s symptoms. This is a personal journey of self-discovery. The goal is to only avoid foods that cause symptoms. It is important for your health to have a diverse diet and not eliminate foods unnecessarily.

After the food removal period you will begin the reintroduction phase.

When adding back potential allergens or common food intolerances:

Potential allergens:

  • Avoid Dairy, commercial cow’s milk, wheat and gluten contain foods, corn, Soy, legumes, nuts, eggs, legumes, nuts, eggs.

Nightshades:

A class of vegetables that may trigger an immune response in some individuals: White potatoes, Tomatoes, Eggplant, and peppers.

Reintroduce one new food at a time for three to four days.

Allowing 5-7 days before reintroducing a different food. This allows enough time to notice if any symptoms occur. As you reintroduce foods, continue to keep a journal that includes:

  • Record food and beverage consumed.
  • Time of day
  • and how you feel for up to 2 days after adding that food.
  • Include type and severity of symptom.

Step one: Choose one new food to reintroduce. Plan to consume this food a few times a day on the testing day and then avoid it for 5-7 days.

Step two. Eat a small amount of the food you are reintroducing. Wait 15 minutes to see if you have a reaction.

Step three: If you experience any symptoms, end the reintroductions, and avoid this food. If you have no symptoms eat a slightly larger portion of the same food and monitor how you feel over 2-3 hours.

Step four: If you experience any symptoms over this period, end the test and avoid this food. If no symptoms occur, eat a normal portion of the same food and then avoid it for 5-6 days without reintroducing any other foods.

Step five: If you experience no symptoms for 5-6 days you may reincorporate the tested food into your diet.

Follow the same steps for each food.

If a food causes a reaction, wait 2 days before introducing the next food.

Be sure to proceed slowly and carefully. The goal is to continue nourishing your body and regain your strength and health, and to not restrict foods you do not need to. (2)(29)

When Adding Back FODMAPS:

When adding back FODMAP foods below, you can add any food from a group. You will be introducing one food group at a time. For example: if you add back Galacto-oligosaccharide sources, you can add back any beans, lentils soybeans, and nuts during this phase. And gradually increase the dose on day 2 and 3 if the foods are tolerated.

Test only one FODMAP subgroup at a time.

Chose an amount of food that reflects a normal portion size.

Try to choose a reintroduction food that only has one type of FODMAP.

Challenge with one FODMAP group per week.

Eat the FODMAP challenge food at least twice during the test week (or until symptoms are triggered.)

If you do get symptoms:

Wait until you are symptom free then reduce serving size by half and challenge again OR assume that FODMAP group is a problem for you. You can challenge again in the future as your sensitivity to FODMAP has changed. Our sensitivity to FODMAP’s can change over time. (31)

1.      Oligosaccharides Group

Fructan sources: Wheat, Rye, Garlic, onion, leeks, scallions, artichokes, nectarines, persimmon, tamarillo, watermelon, white peaches, chamomile and fennel tea, and chicory-based coffee substitutes.

Galacto-oligosaccharides sources: Beans, lentils, soybeans (edamame) and soy products (textured vegetable proteins, and cashews and pistachios.

2. Disaccharides

Lactose sources: Dairy products and ingredients from cow, goat, or sheep’s milk.

3.Monosaccharides:

Fructose sources: Certain fruits (apples, Asian pears, boysenberries, cherries, figs, mangos, pears, tamarillo and watermelon), asparagus, artichoke, sugar snap peas, Rum, Honey, high-fructose corn syrup, agave nectar, fructose, fruit juice concentrate.

4. Polyols:

Foods containing sorbitol, mannitol, maltitol, erythritol, xylitol, isomalt.(check labels but this includes gums, mints, candies, cough syrups, liquids non-steroidals and any suspensions or elixirs). Apples, apricots, avocados (up to ¼ is of an avocado is ok), blackberries, cherries, nectarines, peaches, pears, plums, prunes, cauliflower, mushrooms, and snow peas.

What Is Next When Your Symptoms Are Gone?

When your gut is repaired, your digestive issues, food sensitivities, any skin issues should be improved. Your energy, mental clarity and vitality should be returned.

Once your symptoms have disappeared and you feel like a new person, now what? Hopefully your goal is to move forward and continue including daily sustainable habits that will keep you feeling well and energized. A varied diet including all the key nutrients is essential to your overall health. Work with your medical provider to get to the root cause of your leaky gut and symptoms.

For tips more tips on restoring gut heath see 15 Ways to Restore Gut Health – Waistline Dietitian

Helpful Resources:

Find a functional medicine practitioner:

Find A Practitioner | The Institute for Functional Medicine (ifm.org)

FODMAP resources:

FODMAP diet resources | Monash FODMAP – Monash Fodmap

Hundreds of Kitchen Tested Low FODMAP Recipes – FODMAP Everyday

Find a dietitian near me:

Find a Nutrition Expert (eatright.org)

Additional resources for digestive disorders:

International Foundation for functional Gastrointestinal Disorders:  Homepage – IFFGD

Irritable Bowel Syndrome and Digestive Health Support Forum (ibsgroup.org)

Celiac Disease Symptoms, Testing & Diet | BeyondCeliac.org

Homepage | Crohn’s & Colitis Foundation (crohnscolitisfoundation.org)

American Gut Project:

The American Gut Project | allergiesandyourgut

The American Gut Project – MyMicrobiome

Gut Microbiota for Health

NIH Human Microbiome Project – Home (hmpdacc.org)

Daily Tips For Improving Digestion: For Everybody 😊

  1. 15 Ways to Restore Gut Health – Waistline Dietitian.
  2. Slow down and eat mindfully. Sit down. Try to plan at least 20 minutes for a meal. Minimize distractions. Your mindset affects digestion too. Deep breathing before meals to stimulate the vagus nerve. Look at your food. Pay attention to the smell, texture, and flavors during your meal. This can help your body release digestive enzymes. (32)
  3. Chew food thoroughly. Saliva in the mouth starts the digestion process. It is important to chew food well (20-30 times or until the food is applesauce texture) (33)
  4. Visit your dentist frequently to have your teeth and gums checked. It is possible that bacteria from teeth can spread down to your gut causing multiple problems, including imbalance of bacteria.
  5. Have regular meals, spacing at least 4 hours apart. Take the time to eat in a pleasant setting. Try to allow 12 hours at night for fasting (If your dinner is at 6pm, try to eat breakfast the next day after 6am). (11)
  6. Drink at least eight cups of fluid per day, especially water. Include hot water with lemon or lime 1 or 2 cups a day. Restrict tea and coffee to three cups a day. Avoid alcohol and fizzy drinks. Include a cup of bone broth daily. (34) (35)
  7. Stress reduction. Learning stress management techniques is crucial for your body’s immune system. Consider daily meditation or yoga. (5)
  8. Adequate rest. 7-9 hours of sleep daily. (17)
  9. Exercise. Taking a walk after eating can help with digestion. (36) (19)
  10. Things to consider if you are feeling bloated: Are you eating to quickly? Are you eating too much at one time? Are you drinking beverages with a straw? Are you not chewing your food well? Are you drinking carbonated beverages?
The purpose of this blog is to share information only and not to replace medical advice. Always follow up with your medical provider

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