Healing Foods forLeaky Gut

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Omega 3 EFAs / Proteins to reduce inflammation

• Grass-fedororganicmeats(beef,lamb,chicken,rabbit,goat,bison)

• Organicbonebroth

• Wildcaughtfish–e.g.Salmon

• Pastureraisedeggsandeggyolks

• Fishoil

• Hemp(seedsandoil)

• Chiaseeds(ground)

• Flaxseed(groundseedsandoil)

• Anchovies

• Mackerel

• Macadamianuts

• Walnuts

Leaky Gut Syndromeisoneofmanydiseasesthatresultsfromchronicinflammation.Yourguthealthisconnectedtoallaspectsofyourhealth.Manyconditions,suchasLeakyGutSyndrome,arebothreversibleandcurablewhenyoufollowtherightdietandlifestyleadvice.

ThisMinddGuideisdesignedasaneasytousechecklistoffoodstoeat,thefrequency,andfoodstoavoid.

ReadmoreaboutunderstandingleakygutsyndromeandhowtohealyourgutnaturallyintheMinddFoundation’sfeaturearticlehere.

Eat These Foods Often

Other Healthy, Anti-Inflammatory Fats

Healthyfatsliketheseareneededtocalminflammationandnourishthegut.

• Avocado

• Unrefinedavocadooil

• Coconutmeat

• Unrefinedcoconutoil

• Ghee(clarifiedbutter)

• Grass-fedbutter

• Macadamianutoil

• Olives

• Unrefinedoliveoil

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Lightly Steamed or Cooked Non-Starchy Vegetables

Theseplantfoodsareeasyondigestionandareantiinflammatory.Thefiberfeedsyourhealthygutbacteriaandfungiandprovideessentialnutrients.Note:Steamingorcookingthesevegetablesbreaksthemdownforyourgut,makingthemeasieronyourdigestion.

• Artichoke

• Asparagus

• Broccoli

• Broccolisprouts

• Brusselssprouts

• Cabbage

• Cauliflower

• Celery

• Cucumber

• Leafygreens(dandelion,spinach,chard,watercress,kale,endive)

• Mushrooms

• Mustardgreens

• Radish

• Sprouts

• Zucchini

Probiotic Foods

Theseprobioticfoodscontainhealthybacteriathatpromotebalanceinyourgutbyincreasinghealthygutbacteria.

• Coconutmilkyogurt

• Coconutmilkkefir

• Almondyogurt

• Sauerkraut

• Kimchi

• Kvass

• Waterkefir

The Microbiome is made up of 100 trillion living microbes!

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Helpful Supplements

Supplementsmaybeusefultogiveyourbodyadditionalsupportforgooddigestion,energylevels,andahealthymicrobiome.Consultwithanintegrativehealthcarepractitioner.

• Collagen

• Gelatinpowder

• L-glutamine

• Licoriceroot

• Marshmallowroot

• Probioticsw

• Quercetin

• Turmeric/Curcumin

Starchy Vegetables

Goodfiberfoodshelptodetoxthegut,andfeedhealthygutbacteria,promotinggooddigestionandstrongimmunity.Consumethesefoodsoccasionallyasexcesscarbscandamagethegutlining.

• Beets

• Carrots

• Parsnips

• Pumpkin

• Squash

• Sweetpotatoes

• Turnips

• Yams

Natural Sweeteners

Thesenaturalsweetenersshouldbeusedinverysmallamounts,sinceexcesssugarwillfeedinflammation,candidaandbacterialandfungalimbalancesinthegut.

• Rawhoney

• Coconutnectar

• Greenleafstevia

• Monkfruitsweetener

• Puremaplesyrup

• Poachedapplesandpears(steamedfruitiseasierondigestion)

Herbs & Spices

Thesefoodmedicinescalminflammationandhelpsupportguthealth.

• Dandeliontea

• Licoriceroottea

• Ginger

• Marshmallowroottea

• Peppermint

• Turmeric

• Waterkefir

Eat These Foods Occasionally

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Foods That Damage the Gut Lining

• Legumes(includingpeanuts)

• Dairyproducts(milk,dairyyogurt,cheese,whey)

• Grains

• Gluten

• Refinedsugar

• Unfermentedsoyproducts

• Alcohol

• Artificialsweeteners(aspartame,sucralose)

• Processedfoods,packagedfoods

• Refinedvegetableoils(canola,peanut,soy,corn,safflower,sunflower)

• Delimeatsandnon-organicmeats

• Nightshadevegetables*

*Nightshadevegetablessuchaseggplant,capsicum/bellpeppers,potatoes,andtomatoesmaypromoteinflammation,especiallyforthosewithautoimmuneconditions,whicharecommonlyseenwithleakygut.

Avoid These Foods

80% of our immune system is in the lining

of the gut wall!

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References:https://www.mayoclinic.org/medical-professionals/clinical-updates/digestive-diseases/food-sensitivities-may-affect-gut-barrier-function

https://articles.mercola.com/sites/articles/archive/2017/10/30/broccoli-helps-heal-leaky-gut.aspx

https://chriskresser.com/the-bountiful-benefits-of-bone-broth-a-comprehensive-guide/

https://www.webmd.com/digestive-disorders/news/20060425/probiotics-help-stressed-gut#1

http://www.sciencedirect.com/science/article/pii/S1319016413000819

https://draxe.com/leaky-gut-diet-treatment/

https://avivaromm.com/10-signs-leaky-gut/

https://mindd.org/understanding-leaky-gut-syndrome/

Further Reading:VisitMindd.orgformoreusefulhealthadviceandIntegrativehealthpractitionerreferrals.

The gut lining comprises a surface area of approximately 400 square meters and

requires twice as much energy as the brain to function effectively!

Other Suggestions & Notes:

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