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If you’ve read anything about the Paleo movement, I’m sure you’ve heard about leaky gut syndrome. It’s often connected to food sensitivities, stomach issues, such as gas, bloating, diarrhea and IBS. Naturopathic doctors use this term leaky gut syndrome, and there is a lot of controversy about whether it exists and as well as its potential side effects.

Although many medical experts consider it to be a hypothetical and medically unrecognized condition, new research is going on that could point to the connection between the gut (microbiome) and our overall health. According to Dr. Augusto Miravalle, associate professor of neurology at the University of Florida College of Medicine, “gut bacteria influence inflammation and the immune system.” (https://health.usnews.com/health-care/patient-advice/articles/2017-05-01/whats-the-connection-between-gut-health-and-ms) When I’m exposed to foods that I’m intolerant to, such as wheat, dairy or eggs, I not only get stomach issues, but also migraines and body aches.

So if you suspect that you have food sensitivities, what do you do in order to heal your gut? Here are some tips that I’ve personally benefited from and recommend:

• Eliminate food sensitivities from your diet. The first step is to identify foods that irritate your gut. Talk to your doctor! Your primary care physician can order a blood panel that identifies food sensitivities, a common test is called the igG Food Sensitivities Test. If you don’t want to spend the money on the blood test, you can also try an elimination diet; the most common sensitivities to start with are wheat and dairy. Eliminating these food sensitivities will allow your body to detox and heal without continuing to inflame and irritate your body. I talk more about my story with food sensitivities and healing my gut here.
• Eat a diet of fiber, rich in fruits, and vegetables. Prebiotics are plant fiber that your body can’t digest but are ingested by good bacteria (microbes) in your gut, which therefore promotes good bacteria growth (prebiotics-vs-probiotics). While raw foods are ideal prebiotics, if you aren’t currently a big veggie eater – you may want to start the introduction of raw foods slowly as to not overwhelm your gut. For example, add a salad for lunch, incorporating steamed vegetables at dinner, and eventually add a morning vegetable and fruit smoothie for breakfast.
• Take a probiotic while you are eliminating foods that you are sensitive to from your diet. My favorite probiotic is Life9. It’s a high-potency probiotic that combines 17 billion live cultures from 9 beneficial bacteria strains, and unlike many probiotics, it doesn’t irritate my stomach.
• Take Digestive Enzymes. They help your body digest difficult proteins and sugars, counteract enzyme inhibitors like legumes, nuts, seeds, wheat, and potatoes. Why do you need digestive enzymes if you have leaky gut? Enzymes are especially important when trying to heal intestinal permeability because it takes the stress off of your body and can allow your gut time to heal. However, they are important to everyone because we need enzymes to absorb our nutrients from the foods we eat in order to boost our immune systems and be healthy (https://draxe.com/digestive-enzymes/). Why eat healthy if you aren’t getting the proper nutrients from the foods you eat? My personal favorite enzymes are Essentialzymes. I’ve tried many other enzymes, and these are the only ones that don’t make me want to throw-up or sick to my stomach after taking them.
• Reduce Stress. Why do you think stress is one of the causes of ulcers? Exercise is a key release for me. I also enjoy relaxing Epsom salt baths with essential oils.

Even though I have been on this journey for almost 4 years now, I consider my gut as a work in progress. I’m always looking to learn what else I can do to improve my stomach and my overall health. So I asked several health and nutrition bloggers “How do you heal your gut after food intolerances?”

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Cassie Spanner @ Be Forever Healthier

Although I’ve been fortunate enough not to have any specific food intolerances as yet, I find my gut health suffers when I have a particularly overindulgent weekend filled with too much junk!  When this happens I focus on getting back on track.  I take a probiotic daily and eat a mostly whole food, plant-based diet.  I usually find that within a few days I feel mostly back to normal.

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Wendy Hodge @ Wendy’s Way to Health

I think gut health is one of the most fascinating areas of nutrition science and we’ve only touched the tip of the iceberg in terms of what we have to learn about it. I also think that as with other specialised areas of nutrition, we need to be careful where we get our facts and advice. Eating a balanced diet is the best thing anyone can do for their general health and that differs from person to person. If you have a diagnosed food intolerance, an elimination diet is usually the best place to start. You then re-introduce foods one at a time so you can figure out what may be causing the issue. And of course, don’t self-diagnose, or try something just because everyone else is doing it! Be guided by a qualified professional if you need help.

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Olivia Crawford @ OliviaCrawford.com

I’d try incorporating some fermented foods like sauerkraut or kefir into my diet. I’m a fan of slippery elm and I’d also take a good quality probiotic. I’d definitely recommend working with a health professional who can give you personalised advice dependent on your specific situation.

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Amanda Barnes @ Amanda Barnes Nutrition

Well said Wendy! I agree, everyone is different and you need to be cautious about where you get your information and health advice. Depending on the severity seek help from a professional. Probiotics and prebiotics are great for maintaining gut health with an overall balanced diet.

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Chantal Drouin-Charters @ Mindful Munching

I’ve suffered from digestive/gut problems for years and finally found relief about 5 years ago. Probiotics, water, and staying away from problem foods are key. Eating whole foods and avoiding added sugars and processed foods is also very important. It takes time to heal your gut after years of abuse, so be good to yourself and listen to your body when it tells you “hey, don’t eat that!”

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Joanna Zervas @ Balanced Posture Online

My professional advice is to firstly, get professionally tested for any food intolerances to make sure you are treating the right symptoms.  If you have eaten foods you are sensitive or intolerant too, my advice from experience is to get back on track with eliminating what it is you’ve been advised to cut out, make sure to rest your body (don’t overdo your training if you aren’t feeling well), try to get a few good nights of sleep, and refer to the advice of your medical practitioner.  Nutrition is so important and it is not my field of expertise, so I always advise my clients to seek the care of a registered health professional before they self-diagnose or start eliminating food groups as they may be putting themselves at risk for other deficiencies that can lead to more issues.

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Ciara Doran @ Cool Things I Love

I’d suggest trying a probiotic specifically for gut health and if possible drink some kefir daily.

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Trifina Sofian @ Youngandcancerfree.com 

I’m lucky to not have any food intolerances. I think it’s important if you have any gut health issues to determine the culprit by seeking the help of a health professional. Your gut is where most of your immune defenses reside so it’s worth taking the time and effort to protect this precious commodity.  

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 Amy Miller @  I Heart The New Me

I try to drink as much water as possible to flush things out and clean out my system. I drink a minimum of 100 ounces per day. On days I’m feeling particularly sluggish I’ll drink even more.

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DrMJ @ The Babywearing Health Coach

I love having vegetable broths to heal the gut.

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SHARE YOUR TIPS!

WHAT DO YOU DO TO MAINTAIN A HEALTHY GUT? DO YOU HAVE ANY TIPS OR HEALTHY PLANT-BASED RECIPES TO SHARE WITH US? 

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