The Best Leaky Gut Diet to Heal Your Gut for Good

The Best Leaky Gut Diet to Heal Your Gut for Good

What should you eat to heal leaky gut? Is there an optimal leaky gut diet that can help you heal? Yes…and no.

While there is NO “one-size-fits-all” approach to diets and gut healing protocols, here’s how to customize a leaky gut diet to heal your gut for good and choose the best foods for your body.

Leaky Gut 101

Before we jump in, let’s hit refresh for a moment to answer the question, What is leaky gut?

Leaky gut, or “intestinal permeability” is a syndrome characterized by weakening of the gut tissue lining of your intestines and the “leaking” of food and unwanted proteins and particles into your bloodstream, in turn, provoking an inflammatory response and disrupting healthy bacteria and digestion.

Leaky gut happens when your digestive system gets stressed from environmental and lifestyle factors (i.e. overtraining, eating disorders, lack of sleep, poor diet, environmental toxins, etc.) and/or underlying gut conditions (like parasites, SIBO, and dysbiosis—imbalanced healthy and unhealthy bacteria).

While there are no hard statistics around how many people suffer from leaky gut, researchers speculate leaky gut plays a pivotal role in the presentation of other well-known inflammatory conditions and diseases (Bischoff et al, 2014 ), including;

Anxiety & depression

Eating disorders

Metabolic dysfunction

Autoimmune conditions


Constipation, bloating, SIBO and bacterial i


Autoimmune disorders


Heart disease and high cholesterol

Endocrine dysfunction

Thyroid dysfunction

Chronic headaches and migraines

Blood sugar imbalances

Skin breakouts and more

Diseases that affect at least 1 in 2 Americans (CDC, 2017).

The solution? Heal your leaky gut.

Where to start? The food you eat!

Food is Medicine for Leaky Gut

Many people have a general idea of what foods are “good” for them and which foods are not so hot for them.

Green things, lean proteins, some fruits and fats like avocado, nuts and seeds, and olive oil are typically what people think of first as “healthy foods.”

Fast food, processed foods and Chinese and pizza takeout are typically what people think of first as “unhealthy foods.”

Although, there is validity to both of these ideas, a leaky gut diet takes food a step further. If you want to use diet to heal leaky gut naturally, there are certain foods that act like true “medicine” for healing leaky gut, and there are certain foods (even healthy foods) that may also make leaky gut symptoms worse—not better—at least in the short term.

Here are the 20 Best Foods to Heal Leaky Gut, plus 10 Foods That May Trigger Symptoms of Leaky Gut.

Leaky Gut Diet: 20 Best Foods to Heal Leaky Gut

Bone Broth

Collagen & Gelatin Protein

Cooked and Steamed Leafy Greens

Winter Squash (Butternut, Spaghetti Squash)

Cooked & Cooled Sweet Potatoes (Soluble Fiber)

Healthy Fats & Oils (Avocados, Olives, Extra Virgin Olive Oil, Avocado Oil, Ghee, Coconut Oil)

Coconut (Coconut Butter, Coconut Water, Coconut Flakes)

Wild Caught Fatty Fish & Cod Liver Oil

Pastured Poultry & Grass-fed Meats

Organ Meats or Liver Capsules

Green Tipped Bananas/Plantains

Fermented Veggies (sauerkraut, low sugar kombucha, fermented pickles)

Grass-fed Full Fat Raw Kefir/Yogurt

Kombucha (low-sugar)

Apple Cider Vinegar

Ginger & Garlic

Herbal Tea


Colostrum or ProSerum Whey

Fresh Herbs (parsley, cilantro, oregano, thyme, peppermint, etc.)

Leaky Gut Diet: 10 Foods That May Trigger Symptoms of Leaky Gut

Nuts & Seeds (can be gut irritating)

Legumes (Beans, Peanuts)

Grains & Pseudo-Grains (Quinoa)

Pork (slowest digesting meat)

Most Dairy (fermented kefir and yogurt often ok)

Some FODMAP Foods

Nightshade Veggies & Spices (peppers, tomatoes, eggplant, chili powder, paprika)

Conventional and Processed Meats & Cheese

Artificial Sweeteners

Canola Oil and Vegetable Oils

No, not all of these foods are not “bad” (food doesn’t have morals), but for optimal digestive purposes, these foods are correlated with leaky gut as they can be more difficult for the gut to break down. Experiment with what works for you.

Customizing Your Leaky Gut Diet

In the world of gut healing, deciding what to eat can be overwhelming.

From the GAPS protocol to Low FODMAP to AIP to Keto, which gut healing diet philosophy should you choose?!

Should you cut out eggs and nuts for AIP? Or do GAPS and cut out certain carbs, but keep the eggs and nuts in?

Should you go Keto—eliminating most carbs altogether, or do Low FODMAP and nix the broccoli and Brussels sprouts that make your stomach turn?

While these different dietary approaches CAN be helpful for giving you a baseline structure for removing certain inflammatory foods, you may very well find that you feel best with a blend of philosophies from these different worlds.

Enter: Customization—picking and choosing the foods that work best for you and make you feel your best.

How to do it? Trial and error.

As you put your own ideal diet together, be on the lookout for signs and symptoms of foods that do and do not agree with you. Skin breakouts, bloating, constipation, energy dips, headaches are all signs that certain foods may not be your BFF. However, you may also find that while AIP says “NO nightshade veggies,” you actually feel fine eating sliced tomatoes; or while GAPS says “NO sweet potatoes,” you actually can handle them.

The bottom line: Instead of looking to food rules to determine what you can and can’t eat on a “gut healing” diet, look to your own body’s cues instead.

Leaky Gut Diet Sample Meal Plan

Want a sample of a leaky gut meal plan? Check out this 3-Day Leaky Gut Diet Meal Plan sample.



Coconut Milk

Collagen Protein

1 tbsp. Carob Powder

1/2 Greenish Banana

1/2 Avocado


Bone Broth Soup with Shredded Chicken & Veggies

Coconut Flour Cornbread Muffin with Ghee


Baked Herb Crusted Salmon

Sauteed Rainbow Chard in Coconut Oil

Summer Squash DAY 1



No Oats Oatmeal

Homemade Turkey Sausage


Mixed Greens with Salmon

1/2 Avocado

Primal Kitchen Cesar Dressing


Organic Chicken Thighs

Roasted Carrots with Olive Oil

Steamed Broccoli



Turmeric Golden Tea

Turkey Sausage with Avocado


Leftover Chicken Thighs

Mixed Roasted Veggies


Spaghetti Squash

Grass-fed Beef, ground

Basil Pesto

Sauteed Spinach in Ghee

The post The Best Leaky Gut Diet to Heal Your Gut for Good appeared first on Meet Dr. Lauryn.

Source/Repost=>… ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine **

Posted by drlaurynlax on 2018-06-18 09:23:32

Tagged: , Holistic , Nutrition , Therapy , Recovery , Functional , Medicine , Dr. , Lauryn , Lax , Dr.Lauryn

Medicine – Turning the Science of Misinformation into an Art Form


A new study published February 28, 2007 in the Journal of the American Medical Association (JAMA) contends vitamins are dangerous and even cause death. Is this really so? Not to the experienced researcher who knows the scientific literature and doesn't have a bias against non-drug treatments or a hidden agenda.

The authors used what has been called a 'gold standard' for studies, that is meta-analysis (pooling of studies) to get larger numbers to presumably give better statistical significance and a better understanding of results. But, not if you have an agenda and are looking to smear a competitors product a la a political candidate. This is marketing 101 for politicians. Now why on earth would so-called scientists try to smear vitamins? What have these innocent inexpensive safe and effective nutrients done to them for this action to be taken?

Well they would save the US economy (read losses for Big Pharma, Major News Media and Medical Establishment) $ 58 billion dollars per year if everyone took 1 multivitamin per day alone. This is according to the National Institutes of Health (NIH) State-of-the-Science Conference on Multivitamin / Mineral Supplements and Chronic Disease Prevention. May 15-17, 2006.

So Scientists, 'Show Me The Science'!

Here in a nutshell is what these Danish Scientists (if I may use that term loosely) did in the JAMA study.
They selected 68 out of 815 clinical trials with 232,606 patients and pooled then to form a large-scale study to look into the benefits of vitamins. They concluded that when the antioxidant supplements were taken separately, beta carotene increased death rates by 7 per cent, vitamin A by 16 per cent, and vitamin E by 4 per cent.

The Major News Media were all over this with headlines like – Vitamins Kill! And surprise, surprise the authors suggested – "that money spent on vitamin supplements is wasted." Gee, I've heard that one before; they should have added that with the money saved on vitamins and your nutritionally deficient body in need of repair, that you'd have more money left over to buy expensive prescription drugs.

So what they did really was compare apples to oranges. Or another analogy would be that they compared — hockey to basketball to baseball to football and concluded that exercise is dangerous for your health. Common sense says that exercise is good for you, and so are vitamins. Walking down the street is dangerous for goodness sake. These authors strain credulity. But is it science? I'd have to say 'There is something rotten in Denmark!'

Scaremongering and Medicine

Let's look at the methodology of the authors, from an article by Ed Edelson of HealthDay who reported that the JAMA study "drew quick criticism from one independent expert."

"One of the major premises of doing such a meta-analysis is that the studies should be comparable," said Jeffrey Blumberg, director of the Antioxidants Research Laboratory at Tufts University in Boston. "Here, they looked at primary prevention, treatment, old people, young people, smokers, nonsmokers. Only when they used their own criteria of what was good and what was bad were they were able to show an increase in all-cause mortality."

"You don't see people dropping dead right and left from overdoses of antioxidant supplements," Blumberg said. "It is just not happening. You have to explain to me how some essential nutrients kill you in a couple of years."

Antioxidant supplements "have been shown in a number of studies to have no adverse effects," Blumberg said. "They are not toxic, but evidence that they prevent heart disease and cancer is equivocal (susceptible of double interpretation)."

It is scaremongering to say vitamins are dangerous based on flawed data when scientists use "their own criteria" and or "body English" (as another physician put it) to achieve the outcome they wanted.

"Lies, Damn Lies and Statistics." – Mark Twain

A similar study a few years ago by Johns Hopkins that analyzed 19 clinical trials, concluded that 400 or more international units (IU) of vitamin E per day increased the risk of dying from all causes by about four per cent. Well known physician Dr. W. Gifford Jones, a syndicated columnist was at first taken in by this research, however a vacation on a cruise-ship cleared his thinking ability and he saw the study for the flaw that it was as well. Read his account as reported at

Manipulation of statistics is an art form in the so-called scientific community and should be an embarrassment but some people you just can't embarrass. The medical community sang the praises of dangerous Vioxxx and Hormones for years because they were drugs, if they had been vitamins they would have called congressional hearings to have them banned. The bias against vitamins and nutrition is evident when such flawed studies are published in medical journals.

There is always the potential risk if you overdo anything; drink too much water and you won't feel to well, however, common sense should prevail. Enough quality studies have been done to show the benefits of vitamins and antioxidants in reducing death, hospitalizations and improvement in quality of life, to continue taking them without reservations.


Source by Dennis Cutforth

Broccoli is Powerful Medicine


I hated broccoli as a kid. To me it was right up there with liver, well, almost. I avoided broccoli like the plague. When I was given a choice to eat my broccoli or go without dinner, I went without dinner.

When I turned fifteen years of age I started to read articles on health. This was mainly due to the pictures of Arnold Schwarzenegger and Lou Ferrigno hanging on my wall. I wanted to know not only how these guys got so huge, but stayed so lean while doing it. The bodybuilding magazines were full of articles on nutrition and even though most of it was crap, I read through every article I could get my hands on.

For me, like Arnold, it was just a matter of time before I reached my goal of being on the cover of Muscle Builder. So began my journey into all things nutritious and other things not so nutritious. But for now, we’re going to concentrate on the nutritious.

I resisted as best I could against all of the evidence for broccoli, but it was overwhelming. My Mom tried hard to get me to eat it as a kid, telling me it was “good for me”, but now came proof after proof through my research. At seventeen years of age I bit the bullet and started eating broccoli. I’m sure as heck glad I did. It’s been twenty seven years since then and I lost count of how many studies on the benefits of broccoli there are now, close to three billion I think.

But when you take a closer look at this vegetable it’s not hard to believe broccoli could be the king of them all. Some of the nutrients found in broccoli include vitamins C, K, A, B1-3, B5&6, E, Zinc, Calcium, Iron, Potassium, Magnesium, Manganese, Omega 3 Fatty Acids, Phosphorus, Tryptophan, Folate, Protein and Dietary Fiber among others.

Broccoli works against prostate cancer, breast cancer, multiple myeloma, lung cancer, colon cancer, and even cancers of the organs like liver cancer.

It also speeds up the removal of estrogen from the body, helping to suppress breast cancer.

Broccoli is rich in cholesterol-reducing fiber and has anti viral and anti ulcer activity. It is a super source of chromium that helps regulate insulin and blood sugar. Broccoli also fights anemia, and lessens the risk of spina bifida.

Because of its high levels of vitamin C, beta carotene, and fiber, broccoli is a powerful antioxidant that helps to prevent damage to cells caused by free radicals, believed to be a factor in cancers, Alzheimer’s, heart disease, arthritis, and in the aging process itself.

The high fiber content of broccoli is also of benefit in cases of diabetes. Broccoli also has as much calcium as milk; this is a good source of nutrition for those with osteoporosis or calcium deficiencies. Broccoli is the miracle which the drug makers seek to package and sell.

In short, eat you broccoli, your body will reward you. And keep in mind that boiling broccoli or cooking it with any method that immerses it in water while it cooks removes many of the valuable nutrients. Steaming or even stir frying broccoli does a far better job of preserving the healthy effects.

Of course, eating it raw is great. I almost always eat it raw in salads, but before I do I like to give it a spraying over with either hydrogen peroxide or vinegar to remove pesticides.

Also, when you’re shopping for broccoli, look for it to have fresh looking light-green stalks of consistent thickness. The bud clusters should be compact and dark green, and may have some purple tinge.


Source by J Franco

Seize the Herb – Miracles in Alternative Medicine With Moringa


Moringa and miracles, sweet dreams are made of these. It is said that herbs are the friends of the physician, and the pride of the healing gods. A tree with 90+nutrients, precious and celebrated in folklore, needs to be potentially tapped by millions of people struggling for the perfect discovery. This powerhouse of nutrition encapsulated with extraordinary support for the human body-mind must be fully revealed and investigated. Already it is known as a nutritional support to the poor, under nourished populations of India and Africa. Of late the herb, leaf and bark of the Moringa Oleifera tree have been researched for ultrastructural properties of work on fungus, toxins, parasites and cancers.

Trees in forests exhibit qualities that can rapidly inhibit plant fungus and insects that destroy it. They contain molecules, enzymes and peptides that are activated when facing death, threat or extinction. They are life supporting structures in forests to maintain the environment, clean out pollutants, reinforce their own cell life and accelerate self-regulatory, balancing properties for their ripe existence. Moringa is such a powerful tree.

Moringa is an essential supplement with chlorophyll, five times more than Spirulina and Wheatgrass. Chlorophyll is called the blood of the plant, and gives life to the plant cell in sunlight, accelerating growth and life. Modern scientists extract chlorophyll and use it in injections or topical ointments in conjunction with focussed light therapy. This is known as photo dynamic therapy. It is a solution to reduce and evaporate tumors or malignant cancers, even internally. In 2014, Jung IL reported a tumor suppressor activity in mammalian cells treated with cold water-soluble extract of Moringa oleifera leaves. Subsequent research has shown that ingredients in Moringa aqueous leaf inhibit the growth of lethal fast spreading cancer cells in breast and colorectal cancers of Saudi Arabian women. MicroRNAs (miRNAs), which are noncoding small RNAs regulating gene expression are possibly active after human ingestion for restoration to normalcy. Pharmaceutical management of this herb for anti cancer therapy, chemotherapy support, or even cancer prevention is a likely possibility for future alternative medicine and natural nutrition.

The power through many of its properties and ingredients to restore DNA and gene expression, makes Moringa possible for treating Alzheimer’s, systemic conditions, diabetes, asthma, skin disorders, brain disorders, anemia, arthritis, fungal and bacterial infestations.

Very interesting observation of this herb is in its use in inflammation. Experts in alternative medicine insist that inflammation is the root cause of all evils. Studies involving histological analysis of the lungs have shown that the extract reduced the number of leukocytes, cured asthma and its related allergies. The anti-inflammatory properties of the aqueous Moringa leaf in medicine was confirmed using an in vivo model of acute inflammation; reduction in leukocyte migration, myeloperoxidas activity and the levels of TNF-α and IL-1β were noted. These and subsequent scientific findings clearly indicate that the herbs contribution in nutrition and health will be to support liver function, detoxification, lymphatic drainage, sugar control (eliminating weight due to low sugar tolerance), and consequently build immunity. Enzymes that support thyroid function contribute to weight loss and boosting of metabolism. Many birds are captured with one stone.

With its high amino acid profile, added with vitamins, it is a suitable vegetarian alternative to sports protein supplements. Amino acid proteins in Moringa provide the user with a good physical frame, elastic skin and refined complexion. It improves the natural glutiathone levels in the body, removing darkness, heavy metals and toxins that are deeply embedded in fat stores.

Better yet is Moringa is cheap, and available as tablets, tea or cosmetic oils.

Why delay. The time is Now. Seize the herb.

Natural wellness has the way.


Source by Malini Chaudhri

The I’s Have It: Individualized Medicine Is Needed to Lose Weight


John wanted to lose 15 pounds before summer. Mary had gained 45 pounds in two months. And Janet was very unhappy about her appearance-she refused to step on the scale.

Weight management has become a serious problem in America today. In fact, “obesity” was recently labeled a “medical condition” due to its epidemic status; it is estimated that 8 out of 10 Americans ages 25 and older are considered obese. New medical drugs and procedures were developed to battle this new medical epidemic. Soda machines were taken out of schools, and all gum on the market that had contained sugar was modified to contain at least one artificial sweetener (most contain 3). Pharmaceutical companies are racing to be the first to develop an obesity vaccine or new drugs that can curb eating or stimulate weight loss by a faster means than their competitors.

Media is poised to tell of the latest and greatest supplement, medical drug, or procedure to battle the bulge. It also tells of the hazards and dangers of having too much weight, including diabetes, heart disease, and stroke. People by the thousands want to lose weight for their own self-esteem or to prevent a deadly disease. People are desperate.

So the battle to lose weight was underway.

But the treatments for losing weight still remain the same: dietary changes, a pill, and/or an exercise regimen are the common recommendations. In extreme cases, the new medical procedures could be used: liposuction or stomach stapling. Weight loss from any measure is short-lived as most people gain the weight back shortly after losing it. Very few people learn behaviors that make the weight loss remain.

The main problem with treating everyone the same is that the treatment fails for almost everyone.

Individualized treatment is needed for success.

Each person who has excess weight has a reason for that weight, a reason that must be discovered and explored, and the treatment must be tailored to that individual, not to a group. The group is all those who are overweight; the individual is one of those people who are overweight-the individual is you.

The medical community makes its treatments based on the multitude, not the individual. Everyone with diabetes gets the same diabetic drugs or insulin (depending on the “type” of diabetes). Everyone who has high blood pressure gets a pill or two and told to avoid salt. And, everyone who is overweight has to modify his diet, take a pill, and get some exercise.

But not everyone will benefit from the group treatment, which is seen in the lack of success in losing weight in so many people.

The reason for the weight gain or inability to lose weight must be looked at from an INDIVIDUAL BASIS. Only by finding the cause will the person lose the weight and keep it off.

Consider Mary who had gained 45 pounds in two months. Mary had difficulty with eating all her life; mostly, she tried to keep thin because she felt she would not find a husband unless she was “visually appealing” to what she felt men desired-thin women. So Mary ate little and watched the weight.

After she married, her dietary habits changed only slightly, so she was so surprised to find that she was gaining weight. In such a short period of time, she had gained 20 pounds. Frantic, she went to her doctor and was prescribed a drug for weight loss (which was actually an antipsychotic drug which had a side effect of loss of appetite). It was ineffective; in fact, it caused an increase in her weight to where she gained 25 pounds in 2 weeks! She stopped the drug and became depressed, spending the next 2 years eating next-to-nothing, exercising daily, and taking every over-the-counter weight-loss pill she could find. She didn’t gain any weight, but she didn’t lose any either.

During her health history, it was discovered that she felt women who were overweight were not appealing to men, and, now that she was married, she didn’t want to be “hit on” by other men. Now Mary was able to lose weight and keep it off. The right homeopathic remedy was given to Mary based on her INDIVIDUAL CHARACTERISTICS and thoughts.

For most people, an emotional or mental component interferes with weight management. In John’s case, for example, he felt he needed a “little weight behind his words.” John gave a lot of presentations and he felt he was not educated enough to be respected by his peers. Another person felt she was “invisible,” so she gained weight to be seen; whereas another woman wanted to be invisible and felt people wouldn’t look at her if she were overweight because she felt people ignore obese individuals.

But there are true physical reasons for issues with weight management, weight gain and the inability to lose weight. An example of a physical reason is when there is an over-growth of yeast in the gut (no amount of exercise or dietary changes will help with weight loss), medical drugs (slow digestion, cause food to stay in the bowels, cause fat to be distributed to the hips and thighs, etc.), endocrine issues (low thyroid or adrenal gland function), age (metabolism slows with age), etc.

When you want to lose weight, look for individualized treatment-the rewards are great. The best individualized care/medicine is CLASSICAL HOMEOPATHY.

Best wishes,

Dr. Ronda

Disclaimer: The information provided by Dr. Ronda Behnke Theys is for educational purposes only. It is important that you not make health decisions or stop any medication without first consulting your personal physician or health care provider.


Source by Ronda Behnke

The Top 3 Health Benefits of An Herbal Medicine Cabinet


An herbal medicine cabinet may sound foreign to most families, but its history and science dates back thousands of years. There are numerous health benefits to replacing conventional over-the-counter and prescription drugs with natural nutrients and vitamins.

1. Access to prescription-strength remedies without the need for a doctor’s approval (and without side effects)

Prescription strength? You bet! Most people don’t realize that you can get this type of power using an all-natural solution. But it’s absolutely true. I speak from personal experience.

I took a nasty fall after we adopted our 2-year old chocolate Labrador. He pulled me down onto the cement as he took off running. My right side was not a pretty picture, with my arm taking the brunt of the fall. After cleaning my wounds as best I could (and through tears), I bandaged them up. But after two days, I noticed a pretty red line going up my arm–the sure sign of an infection.

I whipped together our tried and true “Infection Bomb” and within 4 hours, the line began to fade. After 12 hours, it was completely gone. No return of infection, no fever, and no pharmaceutical drugs.

We have used this same all-natural approach to handle ear infections, ringworm, pinworm, and even seasonal allergies.

2. Can be used effectively with every member of the family (even the furry four-legged ones!)

Using herbal blends and nutrients allows you to adjust doses easily for different members of the family. You don’t need to buy separate medicines for kids, infants and adults. They all come out of the same bottles.

Over the last seven years, I have crushed countless vitamins to place in sippy cups, applesauce, and even “disguised” in peanut butter. Our kids–now old enough to feel the difference–ask for my help when they start to feel under the weather. (These remedies even taste way better than typical medicines!)

Some of these in smaller doses are also very effective with pets, though you need to do your research a little closer with which ones are beneficial and not toxic. We use natural nutrients regularly to prevent fleas, ticks, and heart worm. We have also used specific items to treat the very rare parasite in our dog.

3. Having solutions on-hand to address a myriad of issues

Because our body systems are so complex and interconnected, each nutrient, vitamin and mineral performs numerous functions within the body. (This is where the side benefits come into play.)

So when you have a cabinet full of various nutrients, you can handle not only infections and stuffy noses, but also inflammation, heart burn, growing pains, and high blood pressure, to name a few.

A huge powerhouse of health is available to families today; we just need to help educate people on this alternative.

With a little bit of coaching and the right products, any parent can become a skilled “doctor” in their own home.


Source by Bonnie Hershey