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Your gut is at the baseline of your health—from your skin to your digestion, even your mental health, keeping a strong gut is crucial for wellbeing from head to toe. Leaky gut, one of the most common conditions related to gut dysfunction, is a fairly common condition in the United States. Symptoms of leaky gut can include (but aren’t limited to) headaches, fatigue, digestive issues, brain fog, joint pain, and skin issues. The best way to repair a leaky gut is through your nutrition—luckily, there are lots of foods you can add to your diet to promote a healthy gut.
First and foremost, what exactly is leaky gut? “Leaky gut syndrome, or as it’s more formally known, “increased intestinal permeability,” occurs when the intestinal lining of your gut becomes too porous, allowing toxins to pass through and leak into your bloodstream. While some people are genetically predisposed to gut barrier issues, our modern lifestyle certainly doesn’t help.” Says Laura Borinsky, Integrative Nutrition Health Coach.
What are some of the foods common in the modern lifestyle that may make your gut issues worse? One of the more common ones is processed foods. “Processed foods tend to be high in sugar and often contain emulsifiers—additives that keep combined foods from separating. While it’s great for shelf life, it’s not so great for the lining of your gut,” Borinsky says, “These gumlike emulsifiers can erode the lining of the small intestine, causing inflammation and contributing to leaky gut. Some common additives to steer clear of are polysorbates, carrageenan, and maltodextrin.” If processed foods exacerbate these issues, what are some foods you can swap them with to repair your gut from the inside out? Borinsky shared some of her top recommendations with us when it comes to a gut friendly diet.
Eat More Healthy Fats
“Short-chain fatty acids like butyrate not only help heal the lining of your gut, they’re also anti-inflammatory. One great source of butyrate is ghee or clarified butter. Other healthy fats include coconut oil, avocado, and nuts.”
Add Fermented Foods
“Kimchi, sauerkraut, kombucha, and other fermented foods are great sources of probiotics that can help replenish the beneficial bacteria in your gut. You can find them at your local grocery store or farmers’ market, or try making them at home!” Some of her other favorites include miso, pickles, tempeh, and yogurt.
Boost Your Body’s Collagen Supply
“While collagen is widely known for its beauty benefits, it also contains the amino acids needed to repair your gut lining. Studies show that collagen peptide supplements and collagen-rich foods, like bone broth, can help strengthen the gut lining.”
Up Your Fiber Intake
“We often get caught up in macronutrients: protein, fat, and carbs. But if there’s one nutrient we should be paying more attention to, especially when it comes to gut health, it’s fiber. Fiber can help prevent constipation and other digestive problems while reducing the risk for chronic diseases, including type 2 diabetes and heart disease.” Some great high fiber options include artichokes, asparagus, garlic, raspberries, leeks, and onions.
Following a lifestyle that promotes a healthy gut is important, especially because a neglected gut can lead to a number of health issues. “When your immune system is busy fighting toxins, it has less energy to do its other jobs, such as regulating your hormones and communicating with your brain. This can contribute to brain fog, chronic fatigue, and even symptoms of anxiety and depression,” Borinsky says. If you think you may suffer from gut issues, consider adding more of the foods listed above into your regular diet—your body will thank you!
