leaky gut diet plan pdf

Leaky Gut Diet Plan PDF: What To Eat and What To Avoid?

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Above is the understanding of the leaky gut diet plan pdf. Hopefully, the article has provided you with more useful information to prevent and treat this disease. Protect your gut health so your body can always grow and stay healthy!

What is leaky gut syndrome?

Leaky Gut Syndrome (LGS) is understood as an increase in the permeability of the small intestine mucosa in places of inflammation, provoking hypersensitivity reactions to food and the digestive system, causing stools. Large food particles, endotoxins and antigens go directly into the bloodstream and then return to the liver for detoxification.

7 day leaky gut diet plan pdf

This overloaded the liver and caused the toxins to be only partially processed. The rest will accumulate liver and fatty tissue, causing intestinal inflammation, bloating, gas, and stool changes. LGS is a difficult disease to diagnose and recognize.

Reasons cause leaky gut

Patients are exposed to substances that cause inflammation of the intestinal mucosa to weaken the desmosomes structure.

  • Unhealthy diet (high in stimulants) or stress.
  • Due to parasites.
  • Intestinal dysbiosis.
  • Diseases caused by Candida fungi, hypochlorhydria and especially in immunocompromised people.

Foods to eat

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Patients with leaky gut are encouraged to use foods such as aloe vera to help relieve constipation, reduce tablets, and treat damaged intestinal lining. Sweet licorice root soothes inflammation and irritated mucous membranes. You can also use L-glutamine supplements to provide protein for the body. You should also replace vegetable oil with olive oil in cooking. Eat more vegetables and fruits to increase fiber, eat more fish instead of meat.

Read more: Diet plan for constipation

The following foods are great options for improving your digestive health:

  • Vegetables: broccoli, Brussels sprouts, cabbage, kale, beetroot, Swiss chard, spinach, mushrooms, and zucchini
  • Roots and tubers: potatoes, yams, carrots, squash, and turnips
  • Fermented vegetables: kimchi, sauerkraut, tempeh, and miso
  • Fruit: citrus fruits, coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, passionfruit, and papaya
  • Sprouted seeds: chia seeds, flax seeds, sunflower seeds, and more
  • Gluten-free grains: buckwheat, amaranth, and gluten-free oats
  • Healthy fats: avocado, avocado oil, and extra virgin olive oil
  • Fish: salmon, tuna, herring, and other omega-3-rich fish
  • Meats and eggs: lean cuts of chicken, beef, lamb, turkey, and eggs
  • Herbs and spices: all herbs and spices
  • Cultured dairy products: Greek yogurt and traditional buttermilk
  • Beverages: bone broth, teas, coconut milk, water, and kombucha
  • Nuts: peanuts, almonds, and nut-based products

Foods to avoid

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If you have LGS, you need to avoid foods high in sugar and starch (wheat, barley, etc.), fats, dairy, eggs, etc. Avoiding processed junk foods, alcohol, sugary drinks, refined oils, and artificial sweeteners can support the growth of healthy gut bacteria. Cutting out foods containing gluten or common digestive symptoms triggers can also help.

The following list contains foods that may harm healthy gut bacteria:

  • Wheat-based products: bread, pasta, wheat flour
  • Gluten-containing grains: barley, bulgur, seitan, and oats
  • Processed meats: cold cuts, deli meats, bacon, hot dogs
  • Baked goods: muffins, cookies, pies, and pizza
  • Snack foods: crackers, muesli bars, popcorn, pretzels
  • Junk food: fast foods, potato chips, sugary cereals, candy bars, etc.
  • Dairy products: milk, cheeses, and ice cream
  • Refined oils: canola, sunflower, soybean, and safflower oils
  • Artificial sweeteners: aspartame, sucralose, and saccharin
  • Sauces: salad dressings, as well as soy, teriyaki, and hoisin sauce
  • Beverages: alcohol, carbonated beverages, and other sugary drinks 

7-day sample menu for leaky gut diet plan pdf

DayMenu
MondayBreakfast: blueberry, banana, and Greek yogurt smoothie Lunch: mixed green salad with sliced hard-boiled eggs Dinner: beef and broccoli stir-fry with zucchini noodles and sauerkraut
TuesdayBreakfast: omelet with veggies of your choice Lunch: leftovers from Monday’s dinner Dinner: seared salmon served with a fresh garden salad
WednesdayBreakfast: blueberry, Greek yogurt, and unsweetened almond milk smoothie Lunch: salmon, egg, and veggie frittata Dinner: grilled lemon chicken salad with a side of sauerkraut
ThursdayBreakfast: gluten-free oatmeal with 1/4 cup of raspberries Lunch: leftovers from Wednesday’s dinner Dinner: broiled steak with Brussels sprouts and sweet potatoes 
FridayBreakfast: kale, pineapple, and unsweetened almond milk smoothie Lunch: beet, carrot, kale, spinach, and brown rice salad Dinner: baked chicken served with roasted carrots, beans, and broccoli
SaturdayBreakfast: coconut-papaya chia pudding — 1/4 cup of chia seeds, 1 cup of unsweetened coconut milk, and 1/4 cup of diced papaya Lunch: chicken salad with olive oil. Dinner: roasted tempeh with Brussels sprouts and brown rice
SundayBreakfast: mushroom, spinach, and zucchini frittata Lunch: sweet potato halves stuffed with spinach, turkey, and fresh cranberries Dinner: grilled chicken wings with a side of fresh spinach and sauerkraut

Choose other diets if leak gut doesn’t improve

  • Paleo Diet: the adoption of a diet consisting mainly of fish, the meat of herbivores, eggs, etc. Vegetables, fruits, mushrooms, roots and nuts and seeds. In short, the paleo diet is a diet that mimics the eating habits of prehistoric humans. This diet forces you to eat a lot of meat and animal products.
  • Low FODMAP Diet: This diet consists mainly of products from plant foods, dairy products, and sweeteners. An elemental diet is a nutritionally complete meal replacement designed to provide a temporary, low-residue diet so your digestive tract can rest. It’s most often used as a short-term reset diet. Studies show that a low FODMAP diet can help improve symptoms of irritable bowel syndrome.
  • Customizing Your Leaky Gut Diet: you need to know the principles of choosing foods to create your diet. Because of intestinal problems, you need to pay close attention to your food choices and remember to eat regular meals, not choosing to eat irregularly. Leaky Gut Diet Plan will allow you to apply as your gut lining heals, you may be able to broaden your diet considerably. As long as you aren’t noticing an increase in symptoms, listen to this message from your body, and adapt the diet accordingly. 

Other ways to improve your gut health

Diet is the most effective solution to improve gut health. However, you should also combine many other supportive methods for better intestinal care.

  • Reduce anxiety stress: Prolonged stress will harm the gut. Practicing yoga or meditation will help you clear your mind and become calmer.
  • Supplement with probiotics: The bacteria in probiotics are very good for the gut. The preparation source will give you a dose of probiotics in case your diet is not enough.
  • Pay more attention to sleep: Lack of sleep will affect the intestines. The bacteria are not evenly distributed on the intestinal surface, making it difficult to digest.
  • Avoid alcohol and tobacco: Smoking can cause intestinal inflammation. Alcohol increases permeability through the intestinal mucosa, affecting protein activity.
  • Limit the use of NSAIDs: Using a lot of anti-inflammatories and pain-relieving drugs is also a cause of intestinal damage.

Above is the understanding of leaky gut diet plan PDF. Hopefully, the article has provided you with more useful informations to prevent and treat this disease. Protect your gut health so your body can always grow and stay healthy!

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