Prevention of leaky gut syndrom

How To prevent Leaky Gut Syndrome

Some of the major causes of the inflammatory response are:

  • Modern diet with excess sugars, sodas, refined carbs, pasteurization, and toxic additives in processed or junk foods that most consume

  • Alcohol

  • Processed foods (or those with contain additives, preservatives, and other man-made ingredients)

  • Gluten. Some glutenous grains may worsen intestinal permeability. Switch to grains such as buckwheat, millet or quinoa, or consider dropping grains from your diet entirely.

  • Corn (Difficult for the gut to break down)

  • Coffee and caffeinated products

  • Unfermented soy, hot spices, nuts

  • Highly processed vegetable oils (sunflower, safflower, canola)

  • Refined sugar and carbohydrates

  • Non-organic animal products

  • The heavy use of antibiotics, which alters the balance of our microbiota to create dysbiosis.

Following the candida diet means you’ll be avoiding many of the inflammatory, gut-weakening foods that can lead to Leaky Gut Syndrome. Eat cooked fruits and vegetables rather than raw. Consume green tea and / or tea rooibos, whole or semi-complete cereals (quinoa, rice, millet, buckwheat), foods that help repair the mucous membrane such as oils rich in essential fatty acids (olive, rapeseed, nuts, hemp).

STRESS

Excessive amounts of cortisol produced by chronic stress is known to deplete L-glutamine, which is vital for strengthening and tightening the intestinal walls’ cellular arrangement. While we can’t always avoid stress completely, we can minimize its effect on our life. Some easy stress-relieving techniques include yoga and meditation. Just 15 minutes of meditation a day can help to switch your body from ‘fight or flight’ mode to ‘rest and digest’ mode, which activates healthy repair functions. Regular daily exercise also helps to relieve stress – even if it’s just a brisk walk. Get up often and walk around a bit for a few minutes if your work involves lots of sitting. Exercise should be moderate, like walking for a half-hour most days of the week, if you already have leaky gut. Stress less, relax more, and get sufficient high quality sleep.

POOR GUT BACTERIA

Too much bad bacteria in the gut can lead to dysbiosis, which in turn can increase your risk of Candida. Probiotics are essential for restoring the balance of good bacteria in the gut, and are also shown to strengthen the gut lining against leaky gut. Take a quality probiotic supplement and/or add fermented foods to your diet such as sauerkraut, kefir, kimchi and natural yogurt. Try to avoid foods that claim to have probiotics but actually contain a lot of sugar. Prebiotics (fructo-oligosaccharides (FOS)) are also highly beneficial.

TOXINS

Our air, food, skin and even water can be filled with chemicals and pollutants. All of these things have to be filtered out by our body’s detoxification pathways (the liver and the skin). If these become clogged, more toxins build up – triggering more inflammation in the body. Although you can’t dodge all toxins, you can give your body a helping hand by drinking pure, filtered water, using only organic/natural skin care products and eating organic foods. There are other toxic factors in agriculture that are affecting agriculture adversely, such as glyphosate herbicides. Organic food is always best in this matter - eat mostly clean, pure foods and water.

Vitamins and minerals

Patients with leaky gut syndrome have a significantly increased need for vitamins and minerals due to decreased intake for the intestinal tract. Supplements are needed here, but it is important to eat the right vitamins and minerals. Only supplements without allergens and with high bioavability must be taken - so that your immune system is not overloaded. The most important are B-vitamins, vitamin D, vitamin A and minerals – they are crucial for the intestinal system and the lack might compromise the mucosal barrier, leading to an increased susceptibility to mucosal damage and in the end a leaky gut. Other nutrients are essential to the irritation of the intestinal ecosystem and promote the regeneration of the mucous membrane, such as zinc, Vitamin C etc. Also quercetin present in grapes and onions can which increased intestinal epithelial resistance.

Short chain fatty acids (SCFA)

These organic acids comprising acetate, propionate, butyrate and valerate are produced by intestinal microbial fermentation of undigested dietary carbohydrates in the colon. Among them, butyrate plays a particular role for maintaining the intestinal barrier, where the deficit in butyrate causes tight junction lesions and finally impaired intestinal permeability. The following types of fiber are best for the production of short-chain fatty acids in the colon:

  • Inulin: You can get inulin from artichokes, garlic, leeks, onions, wheat, rye and asparagus.

  • Fructooligosaccharides (FOS): FOS are found in various fruits and vegetables, including bananas, onions, garlic and asparagus.

  • Resistant starch: You can get resistand starch from grains, barley, rice, beans, green bananas, legumes and potatoes that have been cooked and then cooled.

  • Pectin: Good sources of pectin include apples, apricots, carrots, oranges and others.

  • Arabinoxylan: Arabinoxylan is found in cereal grains. For example, it is the most common fiber in wheat bran, making up about 70% of the total fiber content.

  • Guar gum: Guar gum can be extracted from guar beans, which are legumes.



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