Gut Dysbiosis or gut dysfunction or leaky gut has been linked to health problems but you don't have to live in pain if you follow these 10 Easy Ways to Heal Your Gut.
Gut Dysbiosis or gut dysfunction or leaky gut - has been linked to many diseases in the modern world. Studies like Autoimmunity and the Gut and Gut Microbiota and Inflammation" confirm that microbiome is linked to autoimmune diseases and inflammation.
Some of the symptoms associated with gut dysfunction are:
- Digestive Issues - gas, bloating, diarrhea, constipation, irritable bowel syndrome, Celiac
- Food Sensitivities
- Seasonal Allergies
- Food Allergies
- Asthma
- Hormonal Imbalance (PMS or PCOS)
- Depression or Mood issues, anxiety, ADD, ADHD
- Fibromyalgia or Chronic Pain
- Autoimmune disease
- Inflammatory Arthritis
- Skin Issues - Eczema, Rosacea, Acne
- Chronic Fatigue
So how do you heal your gut? Here are ten easy ways to start.
10 Easy Ways To Health Your Gut
- Remove the agents that are causing the gut to dysfunction. Eliminate unhealthy foods, environmental toxins, stress and infections that might cause the gut to react negatively.
- Replace the 'bad' factors with 'good' that help with digestion, such as digestive enzymes, healthier foods, and beneficial bacteria. Improve digestion so food metabolize properly so you absorb good nutrients while eliminating waste quickly. Take digestive enzymes and eat foods you can digest well. Eat fermented foods like Kimchi, sauerkraut, and kvass that contain good bacteria for a healthier GI tract. If you have acute case of leaky gut, be careful of eating too much fermented foods too often as they can have t have fermented foods in the beginning stage of healing. In that case, inoculation of beneficial bacteria from probiotics like Bio-Kult can achieve the same function.
- Drink Bone Broth - bone broth is essential for healing leaky gut. The gelatin and collagen are crucial in rebuilding cells and these compounds are rich in bone broth. Minerals from the bone are very beneficial for bone health as well.
- Nutritional support - if there is one supplement I'd recommend to heal leaky gut, it would be L-Glutamine. L-Glutamine repair and rebuild the lining of the GI tract and it can aid in sealing the lining of the GI tract. Some people report that they can't tolerate L-Glutamine. If that's you, then, you can take Glutathione.
- Eliminate stress or manage stress - stress produces cortisol which causes inflammation. And when cortisol stays in your blood system continuously, it can cause GI tract to react negatively to inflammation so manage your stress.
- Go grain free - grain is complex sugar that can affect the GI tract. Extra sugar can cause parasites and candida to multiply, causing GI tract problems. If you suffer from any of the symptoms above, try going grain free for at least three months and see if it makes a difference.
- Try GAPS diet - my family went thru GAPS (Gut and Psychology Syndrome) diet designed by Dr. Natasha Campbell-McBride two years ago and my kids' allergies and Eczema improved dramatically. We didn't even go through the diet as strict as we should have but since we were on the GAPS Full Diet to begin with so we went through the Introduction Diet stages pretty quickly.
- Try Paleo diet - since we stopped GAPS diet, the easiest transition to a less strict but still gut healing diet was Paleo diet for our family. We eat mostly good fats from grass-fed and pastured meats, we don't eat processed foods, we don't eat added sugar, and we still don't eat grains...most of the time. We eat white rice and white potatoes but we rarely don't eat other grains. And we are doing great!
- Eat real food. Quit all processed, and GMO foods. Eat organic foods without pesticides. And live as toxin-free life as you can. Chemicals that haven't been tested and pesticides laden or GMO foods can cause or exacerbate your symptoms. Eat real food that hasn't been contaminated and use products that are safe. Eat and use organic products when you can.
- Finally, if you tried everything else and you're still experiencing symptoms, you should consult a functional practitioner. Functional practitioners will help you determine the cause of your condition and include holistic methods in addition to drugs, if necessary.
Hope you'll start healing your gut today with these easy steps!
Jeanne says
Thank you for sharing, I have tried collagen from perfect supplements and surprisingly, my gut problem has gone. Collagen is really important just as you said.
Shellie Bolyard says
Thank you for this article, Dr. Lee. I have been able to help my kids heal from allergies, eczema, asthma, and chronic ear infections with diet changes and supplements. I was spending a fortune on kombucha, unprocessed sauerkraut and organic kiefer. I turned my kitchen into a chemistry experiment, trying to make my own fermented foods and drinks. I haven't perfected the techniques yet, but I'm going to keep trying 🙂
Dr. Karen Lee says
Great to hear that Shellie! Food is medicine! Keep practicing with fermented foods. It's intimidating at first but once you get the hang of it, you'll be an expert in no time!
Natalie says
Gut health is strongly connected to immune function and you provided some powerful suggestions. Though your blog post title implies that healing the gut can be easy, of which I disagree; I came home with your core message. These are all thoughtful/conscious paths that anyone can begin to take action on for an improved microbiome. Excellent post.
Dr. Karen says
Natalie, if you cook at home using fresh ingredients and manage external stressors (maybe this is the hardest part?), I think you're half way there. The tips in this post involved easy to somewhat intermediate steps but overall, I don't think they are hard. Anyone can start with any of these actions and immediately start improving their gut health. I wanted to take the 'hard' part out of the equation for those who think gut health needs special medication or a long term therapy. I appreciate your feedback. 🙂
Rosa says
Dr. Lee, I have ulcerated colitis and have been on big doses of Asacol for years... there must be a way to heal this naturally and would like your intake, i do not eat anything that is already prepared, not much of a sweets person, rarely drink sodas, eat lots of veggies, i do love all pasta (imported only) and breads which are natural... trying to stay away from GMO foods... but is there a natural something that i may take daily which would improve my ulcers ... thank you.
Joanna says
I've been improving my gut's health for a while now, now I am big into fermented food and I agree they make huge difference. I am also trying to ease off the grains. Work in progress;)
Dr. Karen says
Joanna, you're on your way! Thanks for sharing your journey!
Cathy says
Great tips. What do you think of the glutathione drips that are popular? If I were to pick my Number one favorite, it's the probiotics. They're all important. Thanks!
Dr. Karen says
Cathy, if you are under the supervision of a health professional after careful screenings and lab work, AND glutathione is needed in mega doses intravenously, yes, it's really helpful. Glutathione drips are much better since glutathione in a pill form is not absorbed well at all. So if their health depends on it, then, a drip would be the best delivery method. But for the rest of us, eating cruciferous vegetables or allum or avocado and walnuts would help glutathione levels. Great comment!
Katheryn says
I didn't know that people with acute leaky gut have trouble at first with fermented foods! Thanks for all the great links 🙂
Dr. Karen says
You're welcome Katheryn! Thx for reading!
Lynne Wadsworth says
Thanks for the great information in this post. I appreciate you taking the time to share.
Dr. Karen says
You're welcome Lynne. Thx for reading!
Lisa Sharp (@retrohousewife5) says
After two years of all kinds of health problems I'm doing a lot of these things. I know reducing my stress is one of the biggest things I need to do.
Dr. Karen says
Stress IS HUGE! Hope you'll get better soon!
Megan Stevens says
Thank you, Karen, for sharing your insights!
Dr. Karen says
Thx Megan!
Eileen says
These are fantastic suggestions. We also saw amazing improvement on GAPS for many in our family.
Dr. Karen says
GAPS is tough but so good for those with gut issues. Worth the hassle! Glad your family got better on GAPS!
lorialper says
Great tips Karen. I'm wondering how you would suggest determining what exactly is causing the gut to dysfunction? There are so many possible triggers. Elimination diet?
Dr. Karen says
There are MANY causes for gut dysfunction. Some of them include, antibiotics, pain killers, stress (HUGE factor), adrenal fatigue, gluten (or grains), environmental factors like toxins, parasitic infections from foods, birth methods (C-Section babies have higher incidence than natural birth since they are not exposed to mother's biome in the birth canal), and formula fed instead of breast fed....and there are many more. Elimination diet may determine what food is causing the problem but it's not a trigger for leaky gut.
anna@greentalk says
Great suggestions. Bone broth is so delicious and easy to make. I wish I liked fermented foods more but I find them to be so sour. 🙁
Dr. Karen says
Fermented foods are not for everyone but if you try little at a time, you may get used to it. Microbes in fermented foods are preferred than taking probiotics.
lindaspiker says
Great suggestions Karen. My tummy has never been happier than when on Whole 30!
Dr. Karen says
That's awesome! Whole foods is the way to go!
RecipestoNourish says
Some great suggestions! I'm working hard on healing my gut right now - although I'm not following the GAPS diet.
Dr. Karen says
GAPS is just one of the ways. It's the ultimate gut healing protocol but it's not the only one.
Betsy (Eco-novice) says
I need to eat more foods that actively promote gut health, like fermented foods. I feel like you should get your nutrients from whole foods rather than supplements whenever possible.
Dr. Karen says
That's true Betsy. Getting nutrients from foods is ALWAYS preferred. Use supplements as a last resort if you are not getting enough from foods.