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. 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. (1, 2)

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.

Related: Fatty Liver Diet Plan – What Foods to Eat and Avoid?

You can understand in more detail when the gut is healthy, your intestinal lining acts as a barrier between your gut and blood to prevent potentially harmful substances from entering your body (3, 4). In addition, your intestines have tight junctions, or small gaps, that allow nutrients and water to pass into your blood. That is how we absorb our food.

When the gut barrier breaks down cause these tight junctions to loosen, things such as bacteria and toxins that sneak in your blood and cause chaos.

At this point, the gut are thought to leak and cause inflammation, which stimulates an immune reaction and raises our risk of IBS, chronic fatigue, migraines, autism, food sensitivities, skin conditions, brain fog and others.

However, intestinal permeability occurs with many diseases, but it is not clear whether it is the symptom or the underlying cause of the chronic disease. There is ample evidence that leaky gut syndrome does not exist and is not recognized as a medical diagnosis. (5, 2)

In summary, leaky gut (medical terms are “increased intestinal permeability” or “more permeable”) occurs when the junctions of the intestinal wall are weakened allowing harmful substances such as bacteria, toxins to sneak into your bloodstream.

See: 7 Day Gout Diet Plan: What to Eat, Sample Menu

Reasons cause leaky gut

There is no definitive information on what causes leaky gut. But some guesswork has been made

The junctions of the intestines are tightly connected with each other thanks to Zonulin. When this protein is stimulated to a higher degree, it can loosen tight junctions and increase intestinal permeability (6, 7). Related causes include bacteria, gluten, and other factors (8):

Bacterial: Low levels of healthy gut bacteria may have the same effect. This is called gut dysbiosis

Due to gluten:

  • In people with celiac disease, gluten has been shown to increase intestinal permeability. (9, 10)
  • In non-celiac gluten sensitivity and in healthy adults, results vary. Specifically, test-tube studies have found that gluten can increase intestinal permeability, human-based studies have not observed the same effect. (10, 11, 12)

Due to many other factors:

  • Higher levels of inflammatory mediators, such as tumor necrosis factor (TNF) and interleukin 13 (IL-13) may increase intestinal permeability. (13, 14)
  • The long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen has the same effect. (15, 16)

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.

See: Gluten free healthy diet plan for 7 days

Foods to eat

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Patients with leaky gut should follow a diet rich in foods that support the growth of beneficial gut bacteria. You should 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:

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

Foods to avoid

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If you have LGS, you should avoid foods that can promote the growth of unhealthy gut bacteria, which have been linked to many chronic diseases. (17)

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

Read more: 7 day smoothie weight loss diet plan

7-day sample menu for leaky gut diet plan

DayMenu
MondayBreakfast: blueberry, banana, and greek yogurt smoothie

Lunch: mix 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 with 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

Download Leaky Gut Diet Plan PDF here by amymyersmd.com

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. 

See more: The Mediterranean Keto Diet: Food List, Meal Plan and Recipes

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. (19)
  • 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. (18)
  • 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. (21)
  • Avoid alcohol and tobacco: Smoking can cause intestinal inflammation. Alcohol increases permeability through the intestinal mucosa, affecting protein activity. (20)
  • Limit the use of nonsteroidal anti-inflammatory drugs (NSAIDs): Using a lot of anti-inflammatories and pain-relieving drugs is also a cause of intestinal damage. (22, 23)

Key Takeaways

Your diet has a huge impact on leaky gut, so listen to your body more and plan your meals accordingly.

The cause of leaky gut not improving through this diet is usually unidentified food intolerances, eating unhealthy “health” foods and unaddressed bad bacteria.

Customize a more advanced diet template if a simple diet template doesn’t work, such as a palo or low FODMAP, which will include healthy foods that work for you and won’t cause any harm irritate your symptoms. Remember to limit the use of processed foods.

Above is the understanding of leaky gut diet plan. 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!

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com

References

(1) Leaky Gut As a Danger Signal for Autoimmune Diseases (nih.gov)

(2) Leaky gut and autoimmune diseases (nih.gov)

(3) Gastrointestinal physiology and functions (nih.gov) 

(4) Zonulin Regulates Intestinal Permeability and Facilitates Enteric Bacteria Permeation in Coronary Artery Disease (nih.gov)

(5) Is Leaky Gut Syndrome a Real Condition? An Unbiased Look (healthline.com)

(6) Zonulin and its regulation of intestinal barrier function: the biological door to inflammation, autoimmunity, and cancer (nih.gov)

(7) Zonulin, regulation of tight junctions, and autoimmune diseases (nih.gov)

(8) Host-dependent zonulin secretion causes the impairment of the small intestine barrier function after bacterial exposure (nih.gov)

(9) Rapid disruption of intestinal barrier function by gliadin involves altered expression of apical junctional proteins (nih.gov)

(10) Effect of gliadin on permeability of intestinal biopsy explants from celiac disease patients and patients with non-celiac gluten sensitivity (nih.gov)

(11) Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial (nih.gov)

(12) Divergence of gut permeability and mucosal immune gene expression in two gluten-associated conditions: celiac disease and gluten sensitivity (nih.gov)

(13) Intestinal permeability defects: is it time to treat? (nih.gov)

(14) Epithelial myosin light chain kinase activation induces mucosal interleukin-13 expression to alter tight junction ion selectivity (nih.gov) 

(15) Intestinal permeability in the pathogenesis of NSAID-induced enteropathy (nih.gov) 

(16) Intestinal barrier function: molecular regulation and disease pathogenesis (nih.gov) 

(17) Influence of diet on the gut microbiome and implications for human health (nih.gov)

(18) Probiotics and microbiota composition (nih.gov)

(19) Stress & the gut-brain axis: Regulation by the microbiome (nih.gov)

(20) Smoking cessation induces profound changes in the composition of the intestinal microbiota in humans (nih.gov)

(21) Chronic Sleep Disruption Alters Gut Microbiota, Induces Systemic and Adipose Tissue Inflammation and Insulin Resistance in Mice (nih.gov)

(22) Role of non-steroidal anti-inflammatory drugs on intestinal permeability and nonalcoholic fatty liver disease (nih.gov)  

(23) Side effects of nonsteroidal anti-inflammatory drugs on the small and large intestine in humans (nih.gov)

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