leaky gut diet advice

Hi Folks,

Based upon my readings of this forum it seems i have developed a leaky gut that started first as an allergy to gluten then became a bit more serious.

I have revamped my diet to include:

1) Lots of raw greens
2) Kefir in the AM after eggs and an apple for breakfast
3) Brown rice instead of any whole wheat bread/pita - interestingly i tried a local version of jasmine brown rice and my gut did not tolerate it, i tried imported jasmine brown rice no problems whatsoever
4) Started to incorporate more fish
5) lots of cabbage after meals
6) Two cloves of raw garlic sliced into small pieces - then i swallow them like a tablet with water before going to bed
7) Black seeds in my cooking - this little gem is quite amazing

http://www.theblessedseed.com/?natural-remedies,27

i use to have it raw - gave me stomach aches - after research turns out the traditional way to prepare it is by heating then grinding - FYI i also use this for my hair. Its loaded with the B vitamins and always makes my scalp feel very relaxed.

Avoiding:

1) No sweet fruits/dried fruits
2) No junk food whatsoever or anything processed
3) No Coffee/tea (man i miss coffee so much) - i do have green tea in the AM
4) No dairy/except kefir

Folks any advice would be really really appreciated,

Thanks in advance -

This looks like quite a healthy diet overall, but I think there are a few things I'd modify if fixing a leaky gut was my motivation.

First of all, I'd lose all starch. Period. Even the brown rice. Polysaccharides are not your friend in this situation.

Second, I wouldn't eat as much plant food as you are suggesting, especially not raw. There is a lot of evidence out there, particularly if you take a look at some of Peat's work in this regard, that plant toxins can be damaging to the gut barrier. Cooking mitigates a lot of these so if I were eating plant food, it would definitely be cooked. But I'd stick with things like carrots, celery, onion, garlic. I'd steer clear of any starchy plants (wheat, barley, rye, potato, rice) at least for the time being, and also avoid legumes and seeds. Nuts are right on the line. Because they are more closely related to a fruit than a seed, they are better than seeds.

Third, simple sugars from fruits are your friend here. You want to avoid slow digesting carbohydrate that will make it to the more distal regions of the intestine.

So in total: I'd center my diet completely around animal foods like grass-fed meats and bone broths, fruits (citrus fruits, avocado, berries), and non-offensive vegetables (carrots, celery, onion). Even bell peppers can be offensive to sensitive individuals. What are some options? The best meal I can think of for gut healing is a bone broth soup with bits of meat and some of the mentioned vegetables. It doesn't get any better than that. But a plate with some braised meat and cooked vegetables, drizzled in a little oil is also a great option. Nuts and fruits for snacks throughout the day, or jerky. Sip on bone broth when possible, the gelatin is great for healing.

Also remember dairy can be an offender too, but it may become less so as you heal the gut. It might be in your best interest to eliminate it at first and then try reintroducing it in the form of hard cheeses, yogurt, kefir. The probiotics in these foods are very important for reestablishing a healthy gut.

I had leaky gut. In addition to changing my diet my doctor told me to take a good multi-strain probiotic and use digestive enzymes for a while. Apparently a lot of people with leaky gut have low digestive enzymes.

The only digestive enzyme that doesn't give me heartburn is called Zypan.

You might consider adding those two things to your regimen. IMHO depending upon the quality of the kefir (is it pasteurized, etc.) it will take a lot longer to achieve healthy bacteria balance in your gut without taking a probiotic pill.

Also to add is sacchrymoses boulardii (possible misspelling there). It's a prebiotic that provides a conducive environment for healthy bacteria to flourish. Dont take too much of it, though, or it could cause you constipation.

Good luck. With a little persistence it will resolve.

Possibly better than cooking veggies, ferment them in vinegar, I eat lots of home fermented onions, carrots, ginger etc.

AR,

I'm really interested in trying that. What is the process like? Is it just a matter of canning the vegetables in the vinegar and leaving them for a few weeks? Do you need a special container to allow for air flow out of the container?

I'd really like to start fermenting my own veggies. Saw Daniel Vitalis do it a few years ago to make sauerkraut and thought it was really interesting. It also seems like many ancestral cultures all had variations of some kind of fermented foods. I've heard some let their foods ferment in the soil....ew.

If you specific cultures in your finished product the process becomes more tedious and subject to greater effort, such as in making yogurt. I used to make yoghurt four litres at a time and you had to be more careful, but for veggies I just cut up all the ingredients into very small slices to get the most surface area, and leave them in a big jar of rice vinegar (usually) for a week in the fridge. So tasty. I eat that with a lot of homemade sushi like stuff lately, beef and salmon sashimi.

Folks: anthony, whodathunkit & AR - thanks so much for the advice. This comes really helpful.

I've come to trust this forum more than the average doctor out there. I did see an MD a few weeks back and he told me to supplement with Metamucil

Thanks again everyone!

Thanks AR.

Metamucil, yeah you're already damaged gut needs a shitload of psyllium husk shoved into it. Great idea. That has its place but if he was aware of the problem and still recommended this, that's pretty ridiculous. That's assuming he was completely aware and listened to you. That in itself seems to be a challenge for most docs I've seen.

Here is a good article on rice:

http://www.marksdailyapple.com/is-rice-unhealthy/#axzz2LwjZBrOH

As noted, if leaky gut is a concern, I would avoid brown rice.

I don't agree with Mark on some things, but on this one I think he nailed it. Unlike other low carbers he'll admit that its more about the metabolic context than the carbohydrate itself. Unfortunately leaky gut, food sensitivities, and metabolic disorders, as mentioned, are more of the norm today and because of that, our tolerance for starchy cereal grains is diminished. As far as I'm concerned about rice, I will include it in meals, but not as the center of meals and generally only on workout days, post-exercise. We have to learn to look at food like tools. Use the ones that are necessary to fix the machine and that will achieve certain things in certain contexts. Glycogen depleted and insulin sensitive after a harsh bout of training? A bit of starch is probably okay. But what if your gut isn't in great shape? Well, then its hard to justify including any type of gluten containing grain. SIBO? Then perhaps complete avoidance of starch should be a priority.

anthonyspencer54 wrote:This looks like quite a healthy diet overall, but I think there are a few things I'd modify if fixing a leaky gut was my motivation.

First of all, I'd lose all starch. Period. Even the brown rice. Polysaccharides are not your friend in this situation.

Second, I wouldn't eat as much plant food as you are suggesting, especially not raw. There is a lot of evidence out there, particularly if you take a look at some of Peat's work in this regard, that plant toxins can be damaging to the gut barrier. Cooking mitigates a lot of these so if I were eating plant food, it would definitely be cooked. But I'd stick with things like carrots, celery, onion, garlic. I'd steer clear of any starchy plants (wheat, barley, rye, potato, rice) at least for the time being, and also avoid legumes and seeds. Nuts are right on the line. Because they are more closely related to a fruit than a seed, they are better than seeds.

Third, simple sugars from fruits are your friend here. You want to avoid slow digesting carbohydrate that will make it to the more distal regions of the intestine.

So in total: I'd center my diet completely around animal foods like grass-fed meats and bone broths, fruits (citrus fruits, avocado, berries), and non-offensive vegetables (carrots, celery, onion). Even bell peppers can be offensive to sensitive individuals. What are some options? The best meal I can think of for gut healing is a bone broth soup with bits of meat and some of the mentioned vegetables. It doesn't get any better than that. But a plate with some braised meat and cooked vegetables, drizzled in a little oil is also a great option. Nuts and fruits for snacks throughout the day, or jerky. Sip on bone broth when possible, the gelatin is great for healing.

Also remember dairy can be an offender too, but it may become less so as you heal the gut. It might be in your best interest to eliminate it at first and then try reintroducing it in the form of hard cheeses, yogurt, kefir. The probiotics in these foods are very important for reestablishing a healthy gut.

This pretty much nailed it. However, I'd give coconut oil an honorable mention here and a must have IME is the 24 hour SCD/Gaps Yogurt and homemade sauerkraut. Check out the gaps diet, the diet is gaining popularity so you don't even need to buy the book really with all the recipes out there. The diet's main focus is repairing the gut.

and if you like making fermented stuff add kombucha and water kefir.

Hi folks,

Just wanted to write a follow-up - i went to a local store here in Queens, New York, in search of pickles. The store name is trade fair and carries Middle-eastern, Greek, Turkish, and Indian groceries.

I went to the vegetables aisle and was amazed by the amount of fermented vegetables they had on display from carrots, to cauliflower, to pickles and olives. You go to a whole foods and all you see is fermented pickles. But this place had all kinds of fermented vegetables sitting in glass jars, mostly produce of Turkey or Lebanon. And the taste wow -

and these were normal sized vegetables, pickles and carrots were much smaller - (not super sized as we mostly see here) which makes me feel better about the soil quality.

Thanks again everyone,

ar wrote:for veggies I just cut up all the ingredients into very small slices to get the most surface area, and leave them in a big jar of rice vinegar (usually) for a week in the fridge.

Care to slightly expand on this? Sounds interesting

anthonyspencer54 wrote:This looks like quite a healthy diet overall, but I think there are a few things I'd modify if fixing a leaky gut was my motivation.

First of all, I'd lose all starch. Period. Even the brown rice. Polysaccharides are not your friend in this situation.

Second, I wouldn't eat as much plant food as you are suggesting, especially not raw. There is a lot of evidence out there, particularly if you take a look at some of Peat's work in this regard, that plant toxins can be damaging to the gut barrier. Cooking mitigates a lot of these so if I were eating plant food, it would definitely be cooked. But I'd stick with things like carrots, celery, onion, garlic. I'd steer clear of any starchy plants (wheat, barley, rye, potato, rice) at least for the time being, and also avoid legumes and seeds. Nuts are right on the line. Because they are more closely related to a fruit than a seed, they are better than seeds.

Third, simple sugars from fruits are your friend here. You want to avoid slow digesting carbohydrate that will make it to the more distal regions of the intestine.

So in total: I'd center my diet completely around animal foods like grass-fed meats and bone broths, fruits (citrus fruits, avocado, berries), and non-offensive vegetables (carrots, celery, onion). Even bell peppers can be offensive to sensitive individuals. What are some options? The best meal I can think of for gut healing is a bone broth soup with bits of meat and some of the mentioned vegetables. It doesn't get any better than that. But a plate with some braised meat and cooked vegetables, drizzled in a little oil is also a great option. Nuts and fruits for snacks throughout the day, or jerky. Sip on bone broth when possible, the gelatin is great for healing.

Also remember dairy can be an offender too, but it may become less so as you heal the gut. It might be in your best interest to eliminate it at first and then try reintroducing it in the form of hard cheeses, yogurt, kefir. The probiotics in these foods are very important for reestablishing a healthy gut.

great post, thanks anthony. after reading your post, i really think i have some form of leaky gut. about a week or two before i read this post, i've actually been following the exact diet you recommend here because i feel the sensitivities in everything else i was eating. for example.. i was having brown rice and noticed digestion issues, then i noticed when i ate oats or something i felt tired and sickish, but then i realized when i had fruits, i seemed to feel better. that and i've been eatnig grass fed beef has been helping me feel better.

it's just funny because when you read online yuo read so many different things.. like i thoguht what helped with leaky gut from online was going no carb which meant green shakes and protein, but you are saying this is false here. when i was doing green shakes a lot, i would get intense scalp itch from raw green veggies but didn't know why.

@op i've also been doing DGL licorice, ascorbic acid, slippery elm, this pre digested white fish protein stuff ( http://www.iherb.com/Proper-Nutrition-Inc-Seacure-Hydrolyzed-White-Fish-Protein-180-Capsules/4950 ), and gluatmine. i was also doing gelatin, but gelatin seems to make my hair fall out for some strange reason.. but if you could handle it, grand lakes gelatin should help also.

i really don't know if all this helping or not, but i've read online all these help with digestion realated internal gut healing.. i'm going to be adding in pepzinGI and mastic gum as well.

i think i've almost covered all possible things to help with internals.. but try researching all those different thigns for leaky gut or digestion issues and they may be able to help you out.

strider7086 wrote:Hi folks,

Just wanted to write a follow-up - i went to a local store here in Queens, New York, in search of pickles. The store name is trade fair and carries Middle-eastern, Greek, Turkish, and Indian groceries.

I went to the vegetables aisle and was amazed by the amount of fermented vegetables they had on display from carrots, to cauliflower, to pickles and olives. You go to a whole foods and all you see is fermented pickles. But this place had all kinds of fermented vegetables sitting in glass jars, mostly produce of Turkey or Lebanon. And the taste wow -

and these were normal sized vegetables, pickles and carrots were much smaller - (not super sized as we mostly see here) which makes me feel better about the soil quality.

Thanks again everyone,

Hey strider it's hard to know if the canned/jarred storebought veggies are fermented properly (long enough/properly etc) the majority of the time they are not due to production costs. This is why I say it's important especially in the beginning to do some homecooking if your intentions are to heal the gut. Yea its a pita but broth is simple throw in some bones and veggies and turn on the flame. Fermenting veggies ain't so bad either. Same with the yogurt.

My gut is doing better after broth almost everyday and SCD yogurt almost everyday and fermented veggies a few times a week.

Thanks NYJets - thats really helpful to know. I actually did feel a bit funny after i used the vegetables the first few times.

I've started making broth - as you said its very simple to make and actually comes out pretty good tasting. And i plan to start making the SCD yoghurt and kefir as well - thanks again for the advice - much appreciated

Hi Folks,

This has been quite the journey. I have to say being a 26 yr old male - young and stout and facing these sudden trials was difficult. But thanks to God and the advice and help i got on this forum and from friends and colleagues i am making very good progress.

I always had an interest in nutrition - but the sickness only made me more curious.

I am Muslim and frequently study Islamic texts on food and nutrition - the Quran mentions honey in many places as a healing source. One of my teachers advised me to use honey as well. The only problem was all honey i tried really didn't make much of a change. My wife then brought me Manuka honey with bee Venom. This made the most profound difference to date in this six month struggle. My intestinal wall and colon immediately warm up as i ingest the honey and my food allergies have been reduced. Most of all the joint pain has been reduced. I am incorporating honey after every meal. Same goes with olive oil. A teaspoon after every meal.

I've also started using camel's milk. All i can say is amazing stuff for healing the gut. Same for raw goat cheese & homemade sauerkraut.

I cut out gluten - thinking it was culprit. Store bread, pita really makes me feel really bad. However we still cook Roti in our home from 100 % pure whole wheat flour. I am able to digest it without any apparent side affects.

I have also started to religiously use vinegar  - vinegar is also praised in Islam as being the best condiment. Now i am using Braggs ACV with my roti - but plan to make my own grape vinegar. Takes only 41 days and most of the vinegar on the market is only 5 % vinegar - rest water.

I wanted to thank everyone on this forum for sharing their knowledge - and i feel as if i had the obligation to report back so that others may benefit. It is so sad the way in which our food supply has been manipulated and poisoned. But knowledge is power.

Regards,

Strider

Hi Strider,

Thanks for reporting back. Glad you're making progress. Honey is great. What source did you get the Manuka honey with bee venom?

Hi NY Jets -

Thanks for your advice on the fermented vegetables - that's what stoked my interest in vinegar. here's the link - some whole food stores in NY carry it. Most run out very quickly though. If you open an account on iherb you get a $10 coupon. Got a pretty good deal on two jars

http://www.iherb.com/Wedderspoon-Organic-Inc-Manuka-Honey-Bee-Venom-Active-12-8-8-oz-250-g/24915?at=0

Anytime Strider, That's what we're here for. 

Yes, I've seen that brand. Seems as though that brand is owning the industry haha, so damn pricey too. I'm glad your health is improving. I have to get back to scd yogurt and broth myself as I've noticed a little bit of blood while flossing which completely disappears when I eat very strict after a few days. 

I did experiment with Braggs for some time but truly hated the taste and what it did to my teeth, however I did notice some health benefits as well.

Yes your right - it is very pricy. I'm using it very sparingly. 

I would also recommend camel's milk. In terms of dairy it has patched up my gut the best so far. 

http://www.amazon.com/Camel-Milk-Powder-Made-Sample/dp/B009O8LNJ6/ref=sr_1_1?ie=UTF8&qid=1371419810&sr=8-1&keywords=camel+milk

Re: Vinegar - grape vinegar is easier and doesn't smell as strong. Most grape vinegar on the market has sulfites or alcohol which can further irritate the gut. I'm actually making my own vinegar today - takes 41 days to for the  batch to be ready. I'll report back on how it went - 

I've lost quite a bit of weight so i started making whole wheat roti (homemade). I usually have goat stew, roti and vinegar. The vinegar makes it easy for the wheat to be digested.

please look into a anti-lectin diet to heal the leaky gut.

This is what I have written for my self, yet to be finished.

Hope it helps.

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Not Allowed Foods
 
Legumes (all beans including kidney, chickpea, soy, and peanuts)
Grains and seeds (wheat, quinoa, rice, buckwheat, oats, rye, barley, millet and corn)
Nightshades (potatoes, eggplants, tomatoes, peppers)
Nuts – Most nuts, Brazilnuts, pecans, peanut butter, sesame seeds, hazelnuts and sunflower seeds
The Allium family (onions, leeks, garlic, shallots)
Some vegetables (cabbage, herbs, celery, cucumber), peas, squashes, green peppers, olives, mushrooms, tomatoes, radishes, chicory, spinach, alfalfa, broccoli, cucumbers, fava beans and spinach. string beans, zucchini, green peas, radish, sweet peppers, cucumber seeds and mushrooms
Dairy (being dependent on the lectin content of the diet of the animal)
Eggs
Avoid GMOs
Most Fruits, included dried – (raisins, prunes, apricots, blackberries, blueberries, dates, guava, cantaloupe, granny smith apples, cherries, red grapes, mandarin oranges and tangelos, kiwis, lychees, nectarines, watermelons, plums, green grapes, mangoes and passion fruit)
Most herbs and spices - curry, cumin powder, dill, oregano, hot paprika, rosemary, thyme, turmeric and vegemite


Allowed Foods


Vegetables – Asparagus, spinach, lettuce, broccoli, beets, cauliflower, carrots, celery, artichokes, rhubarb, turnips, watercress, Beets, Seaweed, Kale, Lettuce
Fruits – (bananas and pears)
Probiotics, prebiotics and good fats.
Nuts – only in low doses (Almonds, Macadamia)
Coconut: Coconut oil, coconut butter, coconut milk, coconut cream, coconut yogurt.
All Low Fat Meats – Try for organic and non grain feed. (Chicken, Turkey, Small bait fish, Pork, Lamb, Organ meats (kanga sausages), red meat once a week,
Herbal Teas –  camomile, green tea, peppermint
Fermented Foods – Cannellini Beans fermented, Coconut yogurt, Cabbage
Herbs – (parsley and chives)
Bone Broths – Drink as tea or after each meal.
Supplements - EPA and DHA fats, B12, Folate, Zinc, L-Glutamine, Vit D3, MSM, Dig Enzymes,  Magnesium Chloride, Chlorella, Spirulina, Vit B complex, Colostrum,


A minimum ten minute boiling period (skimming off the scum), in beans and grains
Cooking thoroughly, in vegetables
Sprouting beans and grains
Fermenting of bean and grain products (limited)

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