Wednesday, October 29, 2014
Leaky Gut per Dr. Axe
The 4-Step Plan to Heal Leaky Gut
1. REMOVE foods and factors that damage the gut
2. REPLACE with healing foods
3. REPAIR with specific supplements
4. REBALANCE with probiotics
The Leaky Gut Diet and 5 Healing Foods
#1 Bone Broth – broth contains collagen and the amino acids proline and glycine that can help heal your damaged cell walls. I’ve had many of my patients do a bone broth fast for 3 days to help rapidly repair leaky gut. (CB addition - "5 Reasons Why Even Vegetarians Should Eat Gelatin")
#2 Raw Cultured Dairy - contains both probiotics and SCFA’s that can help heal the gut. Pastured kefir, yogurt, amasai, butter, and raw cheese are some of the best.
#3 Fermented Vegetables - contain organic acids that balance intestinal pH and probiotics to support the gut. Sauerkraut, Kimchi, and Kvass are excellent sources.
#4 Coconut Products – all coconut products are especially good for your gut. The MCFA’s in coconut are easier to digest than other fats so better for leaky gut. Also, coconut kefir contains probiotics that support your digestive system.
#5 Sprouted seeds – chia seeds, flaxseeds, and hemp seeds that have been sprouted are great sources of fiber that can help support the growth of beneficial bacteria. But if you have severe leaky gut, you may need to start out getting your fiber from steamed vegetables and fruit.
Also, consuming foods that have anti-inflammatory Omega-3 fats are beneficial such as grass-fed beef, lamb, and wild caught fish like salmon.
Top 5 Supplements for Healing Leaky Gut
There are many supplements that support your digestive health but I believe the most beneficial are: L-Glutamine, Probiotics, Digestive Enzymes, Aloe Vera Juice, and Licorice Root.
#1 Probiotics are the most important supplement to take because it helps replenish good bacteria and crowds out bad bacteria. I recommend getting probiotics in both food and supplement form. I see people all the time only follow part of the protocol in healing their gut by removing the damaging irritants. But the part they often leave out is re-inoculating their gut with beneficial bacteria that will keep bad bacteria at bay.
So load up on BOTH probiotic rich foods and take AT LEAST 50 billion units of probiotics daily from a high quality brand.
#2 Digestive enzymes (one or two capsules at the beginning of each meal) ensure that foods are fully digested, decreasing the chance that partially digested foods particles and proteins from damaging your gut wall.
#3 L-Glutamine is critical for any program designed to heal leaky gut. Glutamine is an essential amino acid that is anti-inflammatory and necessary for the growth and repair of your intestinal lining. L-glutamine acts a protector and coats your cell walls, acting as a repellent to irritants. Take 2-5 grams 2x daily.
#4 Licorice Root (DGL) is an adaptogenic herb that helps balance cortisol levels and improves acid production in the stomach. DGL supports the body’s natural processes for maintaining the mucosal lining of the stomach and duodenum. This herb is especially beneficial if someone’s leaky gut is being caused by emotional stress. Take 500mg 2x daily.
#5 Quercetin has also been shown to improve gut barrier function by sealing the gut because it supports creation of tight junction proteins. It also stabilizes mast cells and reduces the release of histamine which is common in food intolerance. New studies have also shown it’s effectiveness in healing ulcerative colitis. Take 500mg 3x daily with meals.