Madrona Nutrition and Fitness: Recipe and Nutrition Guide

Madrona Nutrition and Fitness:
Guide to Wellness through Holistic Diet
and Lifestyle

Rachel Fiske
Certified Holistic Nutrition Consultant,
Certified Personal Trainer

Wednesday, February 5, 2014

5 Ways to Heal Leaky Gut

Leaky Gut Syndrome....sounds lovely, right? For more detailed information on what leaky gut actually is, see my past article for more information. But just a short review: leaky gut syndrome is more technically known as increased intestinal permeability. This means that, via various irritants (could be inflammatory foods/foods you are sensitive to, a bacterial or parasitic infection, yeast overgrowth, too high or low cortisol levels/adrenal fatigue, unregulated blood sugar), the microscopic villi of the walls of your intestinal lining have been damaged. In this case, their job of allowing the right nutrients to be absorbed into the bloodstream is compromised, and they are allowing undigested compounds and toxins to enter, sparking an immune attack from the body and giving us symptoms.

Needless to say, not a good situation!

So, what can I do about my leaky gut??? If you suspect you may suffer from leaky gut (and it is more common that you might think), first thing you can do is work with a practitioner to pinpoint any possible causes such as those mentioned above. If there is a yeast overgrowth or infection, unfortunately only changing your diet may not be enough. However, dietary changes are a key step as well as some safe herbs and supplements. Keep in mind that for severe cases of leaky gut, working with a knowledgeable practitioner to develop a personalized, therapeutic protocol for both diet and supplementation may be the best choice.

5 Steps You Can Take To Heal Your Leaky Gut:

1.  Undergo an elimination diet, cutting out irritating foods for one month and then slowly reintroducing one at a time to discover food sensitivities. I have a one month elimination diet program I sell for $50 and guides you through this process on your own, or you can research how to do it safely and effectively. The most common food allergens you'll want to eliminate include corn, soy, gluten, dairy, eggs, alcohol, sugar and (in most cases) all grains.

2.  Include healing foods in your diet. First and foremost, fermented foods such as raw sauerkraut or kimchi, kvass, or kefir (best to stick to vegetable sources, however). Eat these every day. Also great for healing the gut and allowing you to absorb nutrients is a homemade bone broth. See a recipe I've shared here.

3.  Take probiotics for about a month to reinoculate your gut with good bacteria. Depending on the level of damage this may not be enough, but could very well help with repair and assimilation of nutrients. I like Dr. Ohirras professional grade probiotics.

4.  Determine if you have a bacterial or parasitic infection or yeast overgrowth. Fortunately, there are some great labs that provide at home testing and working with a professional to create a supplementation protocol to kill these bugs will go a very long way in healing your leaky gut in the long term. Also important to test cortisol levels, as this hormone largely regulates our gut immunity via Secretory IgA.

5.  Supplementing with L Glutamine which is key to gut health and helps with sugar cravings. Another helpful supplement is DGL (deglycyrrhizinated licorice), which can help immensely with strengthening the mucosal lining of the stomach and intestines.

As always, please contact me with further question or if working with a professional for testing and individualized dietary and supplementation protocols could help you!