When it comes to your skin and your shine, one of the first places to look at addressing is your liver health. If the liver is congested and full of liver loaders (see below) then the body has to utilize another detoxification process. When the liver is overloaded the next port of call is generally to push toxicity out via the skin, our largest organ.
Synthetic substances (for example medications, non organic skin care products, pesticides from foods)
Infection (for example viruses such as glandular fever)
When the liver is full of these liver loaders the body sends the products that would usually be excreted out though the liver, out via our skin instead. This causes symptoms such as eczema, rosacea, acne, pimples and rashes. Liver over loaders can lead to non-skin related conditions too such as PMS, heavy and clotty periods, overheating and hot flushes, poor sleep and cellulite to name a few.
High hormone levels occur when hormones get recycled back into the system rather than leaving the body via the liver. When the liver is over loaded, it uses a recycling system to with hormones (and cholesterol) dropping them back into our system rather than removing the hormones as it should. This causes an increased amount of hormones circulating in the body. This hormone load causes worsening of PMS symptoms, heavy bleeding, clotting and skin related hormone conditions.
Cleaning up our liver by eating a nourishing diet is the first step to improving our skin, mood, sleep and menstruation issues.
Follow the rules of liver loving to improve your liver health.
Eliminating liver loaders
Greens, greens and more greens (your body loves them and so does your liver, resulting in gorgeous skin) double your intake of greens
Vegetables of all types and colours, double your intake of vegetables.
Fruit in the morning only, avoid after lunch
Nuts and seeds
Juicing (fresh pressed veggie juice) on an empty stomach first thing in the morning or afternoon
Water between meals
Yoga, walking and exercise daily
For most of the women I work with they are either addicted to sugar, coffee, dairy or alcohol. You will know in your heart which one of these liver loaders is stealing your shine. Try cutting one of these out for at least two weeks and see how you feel, notice the benefits and note them down. Then try the next one on the list.
Never underestimate the impact of real food (Food grown in nature in its whole form) Avoid processed foods, these not only fill your body with toxins and congest your liver, but they steal nutrients away from your body due to their acidity.
Vegetables and plant foods are alkaline; the body loves these foods and knows what to do with them.
Amp up your greens and your veggies by eating more smoothies, veggie juices and salads.
Change your breakfast cereal with milk to this delicious smoothie (recipe below) and lunch to a big salad with left over meat/eggs/beans and roast vegetables from dinner.
GORGEOUS GREEN SMOOTHIE
1/2 cup cashews, almonds or pumpkin seeds
1 cup frozen frozen berries
- 1 lemon (not essential but the taste is wonderful)
- 1 teaspoon of spirulina or powdered greens (optional but amazing)
1 double handful of spinach or cos lettuce
750 ml filtered water
Blend and serve
Makes 2 large smoothies (one for morning and afternoon tea)
Variations: different nuts/seeds i.e. cashews, macadamia’s, pumpkin seeds, sunflower seeds.Vary greens; add dandelion leaves, mint, parsley, cucumber, use dates or pineapple instead of bananas.
Add in super foods such as spirulina or cacao powder
When you avoid liver loaders and nourish yourself with whole foods, you will find your liver starts to function optimally again. You body will be able to use your liver to remove hormones and toxicity optimally. The body will no longer have to push toxicity and hormones out via your skin and your skin will start to look radiant and glowing again.
The answer is likely “Yes” that you are deficient in Magnesium
Magnesium is the eighth most abundant mineral on earth, and the third most abundant in sea water. More importantly, it is the fourth most abundant mineral in the human body and it is necessary in over 300 functions within the body.
Magnesium isn’t just abundant in the body, but vitally important too.
Every single cell in the human body demands adequate magnesium to function, or it will perish. Strong bones and teeth, balanced hormones, a healthy nervous and cardiovascular system, well functioning detoxification pathways and much more depend upon cellular magnesium sufficiency. Soft tissue containing the highest concentrations of magnesium in the body include the brain and the heart—two organs that produce a large amount of electrical activity, and which can be especially vulnerable to magnesium insufficiency.
Proper magnesium ratios are important for the body to correctly use calcium in the cells. Even a small deficiency can lead to a dangerous calcium imbalance and lead to problems like calcification and cell death. This manifests itself with symptoms like heart trouble, migraine headaches, muscle cramps and premenstrual cramping.
Where Has All The Magnesium Gone?
Unfortunately, most modern farming processes tax the soil, depleting it of its natural magnesium. On top of that, many hybrids are selectively bred to survive low levels of magnesium and most conventional fertilizers use nitrogen, potassium, and phosphorus, and do nothing to replenish magnesium levels.
Water was once a good source of magnesium, but now:
Fluoride in drinking water binds with magnesium, creating a nearly insoluble mineral compound that ends up deposited in the bones, where its brittleness increases the risk of fractures. Water, in fact, could be an excellent source of magnesium—if it comes from deep wells that have magnesium at their source, or from mineral-rich glacial runoff. Urban sources of drinking water are usually from surface water, such as rivers and streams, which are low in magnesium. Even many bottled mineral waters are quite low in magnesium, or have a very high concentration of calcium, or both.
These additional dietary factors can also deplete magnesium:
- Consumption of caffeine
- Consumption of sugar (It takes 28 molecules of magnesium to metabolize a single glucose molecule!)
- Consumption of processed food
- Consumption of alcohol
- Consumption of produce from depleted soil
- Consumption of foods high in phytic acid
Additionally, drugs like birth control pills, hypertension medicine, diuretics, insulin, and certain antibiotics (among others) deplete magnesium levels. Sweating often from exercise or other causes can also deplete magnesium.
What Does Magnesium DO?
Magnesium is necessary for hundreds of functions within the body, but is especially important for:
- Gives rigidity AND flexibility to your bones (more important than Calcium in many cases)
- Increases bioavailability of calcium
- Regulates and normalizes blood pressure
- Prevents and reverses kidney stone formation
- Promotes restful sleep
- Helps prevent congestive heart failure
- Eases muscle cramps and spasms
- Lowers serum cholesterol levels and triglycerides
- Decreases insulin resistance
- Can prevent atherosclerosis and stroke
- End cluster and migraine headaches
- Enhances circulation
- Relieves fibromyalgia and chronic pain
- Treats asthma and emphysema
- Helps make proteins
- Encourages proper elimination
- Prevents osteoporosis
- Proper Vitamin D absorption
- protection from radiation
- To aid weight loss
- Lessen or remove ADD or ADHD in children
- in proper digestion of carbohydrates
- emerging evidence is showing a preventative role in many cancers
Even though magnesium deficiency is rarely addressed in medical settings, the National Institutes of Health websit states that:
Some observational surveys have associated higher blood levels of magnesium with lower risk of coronary heart disease [50-51]. In addition, some dietary surveys have suggested that a higher magnesium intake may reduce the risk of having a stroke . There is also evidence that low body stores of magnesium increase the risk of abnormal heart rhythms, which may increase the risk of complications after a heart attack . These studies suggest that consuming recommended amounts of magnesium may be beneficial to the cardiovascular system.
Are You Deficient?
As I said above, the answer is likely ‘yes’ in today’s world, as over 80% of tested adults are. Unfortunately, blood tests are relatively ineffective in gauging magnesium levels as less than 1% of magnesium is in the blood.
Low magnesium levels are often diagnosed by symptoms alone, and the following symptoms can point to low magnesium levels:
- Inability to sleep or insomnia
- Sensitivity to noise
- Mental disturbances
- Anxiety, depression or restlessness
- Muscle soreness or spasms
- Infertility or PMS
- High levels of stress
- Heart “flutters” or palpitations
- Fatigue or unusual tiredness
- Coldness in extremities
- Fuzzy brain or difficulty concentrating
- Allergies and sensitivities
- Lack of appetite
- Back pain
- Body odor
- Bad short term memory
- Poor coordination
- Insulin resistance
- Carbohydrate cravings
- Frequent cavities or poor dental health
- Gut disorders
- Kidney stones
- Thyroid problems
If you have more than one of the above symptoms and especially if you have more than five, it is highly likely that you could benefit from magnesium supplementation.
Unfortunately, magnesium is often not well absorbed by the digestive track, and is even more difficult to absorb if you are deficient or are low in vitamin D, have poor gut bacteria or suffer from a number of other conditions.
On top of that, most foods are depleted of their natural magnesium levels and the water supply is lacking also. For this reason, I often recommend magnesium supplementation to clients who struggle with the above symptoms.
There are several ways to supplement, and a mixture of more than one type of magnesium supplementation seems to be most effective. It is important to start slow and work up, as high doses will not be completely absorbed at first and most will be wasted.
Leafy green vegetables, sea vegetables, kelp, and especially nettle are good dietary sources of magnesium, though if you have a deficiency, it will be difficult to raise your levels enough through diet alone.
The best ways to supplement with magnesium are:
- In powder form such as magnesium citrate so that you can vary your dose and work up slowly.
- In ionic liquid form so that it can be added to food and drinks and dose can be worked up slowly.
- In Magnesium oil applied to skin. This is often the most effective option for those with damaged digestive tract or severe deficiency.
I’d actually advise at least two of the above forms, including transdermal supplementation especially if you show multiple symptoms. The easiest way to gauge your dose is to start at half of the recommended dose and work up (even above it) until you experience loose stools and then back off slightly. From this dose, you should be able to gradually increase your dose until your symptoms disappear.
If you experience any of the symptoms above, or if you are on a no grain diet or consume any processed or conventionally produced food, I’d definitely encourage at least trying magnesium supplementation to see if it can improve your symptoms. If you’d like to learn more about the importance of magnesium and its various actions in the body, I’d suggest the book The Magnesium Miracle by Carolyn Dean.
By Abby Soares
With three little boys I know how much kids ADORE halloween and who wouldn’t! Dressing up in scary costumes, trick or treating and seeing all the other kids in the neighbourhood doing the same is a super fun.
Because our family eats such a nutrient dense diet with only natural sugars from honey and fruit my kids feel quite horrible when they do eat sugar. The colours, flavours, high fructose corn syrup and refined sugar puts too much toxicity into their little systems and they know this makes them feel horrible.
Often we think lollies as treats occasionally are ok and generally that is true, if 90% of what you eat is really healthy then your body can usually cope with 10% of your diet that isn’t. However with my work as a nurse and a health coach I see time and time again the impact that even ‘treat’ foods have on our health. The toxins from the lollies don’t just go in and come out. Our bodies are bombarded with so much toxicity these days, from the water we drink to the sprays on our food and in the environment, that our bodies have a hard time keeping up and getting them out. These toxins congest our brains and organs and get stuck in our fat cells often staying in our bodies for years.
So what can we do to protect our kids health and still enjoy festivals like Halloween?
- I make sure everyone is really well feed before trick or treating. When your hungry its impossible to resist eating the junk!
- If they have healthy sweet things to munch on along the way they won’t feel like they are missing out. So arm them with plenty of real food options such as…
- annies fruit strips
- ceres seaweed sheets
- ceres raw bars
- bliss balls
- organic chocolate
- kombucha or pure fruit juice drinks
These are definitely not every day foods for my boys so they adore them when they’re on offer.
- We don’t eat the lollies we trick or treat for but we have another use for them. My boys trick or treat and collect all the lollies as usual, but instead of eating them they cash them in to me for
- or a special trip like going to the movies
They think this is really cool, they still get to have fun, eat heaps and be with their friends but instead of a headache and a sore tummy they get to trade their lollies for a bounty of cash or an exciting trip out instead!!!
This may sound hard out but it works well for my family and you might find it works for yours.
Yes as a parent this is a lot more work and more expensive but when you’ve had sick kids and they become well again you never want to go back there so your willing to go the extra mile!
I often throw a little halloween party with lots of fun games that don’t revolve around food and the kids have an absolute blast.
Summary of surviving a healthy Halloween!
- Feed them up with a good dinner before going trick or treating
- Negotiate to cash in their lollies for something else such as money, a trip to the movies or toys
- Give them refined sugar free treats so they can still feel like they’re having fun and are not being deprived of the sweetness (refined sugar free means natural sugars such as fruit or honey, NOT sugar free sweeteners!)
- Make it a great social night with likeminded friends
So there you go…a few tips to make your Halloween a little bit healthier
x x x
Soaking nuts, grains, seeds, and legumes
Nature has set it up so that the nut, grain and seed may survive until proper growing conditions are present. Nature’s defense mechanism includes nutritional inhibitors and toxic substances that can be removed naturally when there is enough precipitation to sustain a new plant after the nut, grain or seed germinates. When it rains the nut, grain or seed gets wet and can then germinate to produce a plant. So we are mimicking nature when we soak our nuts, grains and seeds.
Nutritional inhibitors and toxic substances found in nuts grains and seed can be minimized or eliminated by soaking. These inhibitors and toxic substances are enzyme inhibitors, phytates (phytic acid), polyphenols (tannins), and goitrogens.
What are Enzyme inhibitors?
There are digestive enzymes and metabolic enzymes. Digestive enzymes help break down food. Metabolic enzymes help every biological process the body does. Enzyme inhibitors will clog, warp or denature an active site of an enzyme. They may also bind to the enzyme, which will prevent the intended molecule from binding. “Once again, the habits of traditional peoples should serve as a guide. They understood instinctively that nuts are best soaked or partially sprouted before eaten. This is because nuts contain numerous enzyme inhibitors that can put a real strain on the digestive mechanism if consumed in excess.”
What are Phytates?
“All grains contain phytic acid in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.”
Why soak nuts, grains and seeds?
- 1. To remove or reduce phytic acid.
- 2. To remove or reduce tannins.
- 3. To neutralize the enzyme inhibitors.
- 4. To encourage the production of beneficial enzymes.
- 5. To increase the amounts of vitamins, especially B vitamins.
- 6. To break down gluten and make digestion easier.
- 7. To make the proteins more readily available for absorption.
- 8. To prevent mineral deficiencies and bone loss.
- 9. To help neutralize toxins in the colon and keep the colon clean.
- 10. To prevent many health diseases and conditions.
“Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize a large portion of phytic acid in grains. Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount of many vitamins, especially B vitamins. During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption.”
What can be used to soak nuts, grains and seeds?
I have found many references to soaking nuts, grains, and seeds in water, salt water, or a warm water mixture with something acidic like yogurt, apple cider vinegar, whey or lemon juice. It seems within 7 to 24 hours the enzyme inhibitors are neutralized and the anti-nutrients are broken down regardless of the method you choose. There is evidence that the process works when you see sprouting begin.
How long does the soaking process take?
“As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains. The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.” “Flour products should be soaked at room temperature for at least twelve hours but better results may be obtained with a twenty-four hour soaking.”
Are the nuts, grains and seeds used wet?
I have enjoyed almonds wet. If you choose to try consuming anything in the soaked state, make little batches and store them in the refrigerator. Usually everything that is soaked is dried in a dehydrator or oven on the lowest possible setting for 24 – 48 hours to remove all moisture.
Wheat berries can be soaked whole for 8 to 22 hours, then drained and rinsed. Some recipes use the whole berries while they are wet, such as cracker dough ground right in the food processor. You can also dry sprouted wheat berries in a low-temperature oven or dehydrator, and then grind them in your grain mill and use the flour in a variety of recipes.Nuts, grains, seeds and legumes can be ground up to use as flour in many recipes after they have been dried.
Any advice on what to do with legumes?
I recommend soaking any beans or legumes in water and vinegar for at least twelve hours before cooking. Soaked and dried beans may be ground up and used as flour for thickening and baking. This is helpful for those on a gluten free diet.
One recommendation includes placing soaked kombu or kelp seaweed in the bottom of the pot when soaking legumes. Add one part seaweed to six or more parts legumes. This is for improved flavor and digestion, more nutrients, and faster cooking. “Soak legumes for twelve hours or overnight in four parts water to one part legume. For best results, change the water once or twice. Lentils and whole dried peas require shorter soaking, while soybeans and garbanzos need to soak longer. Soaking softens skins and begins the sprouting process, which eliminates phytic acid, thereby making more minerals available. Soaking also promotes faster cooking and improved digestibility, because the gas-causing enzymes and trisaccharides in legumes are released into the soak water. Be sure to discard the soak water. After bringing legumes to a boil, scoop off and discard foam. Continue to boil for twenty minutes without lid at beginning of cooking to let steam rise (breaks up and disperses indigestible enzymes).”
Leaky gut syndrome is a rapidly growing condition that millions of people are struggling with and don’t even know it. From the sound of it, you might think leaky gut syndrome only affects the digestive system but in reality it can lead to many other health conditions.
According to research, leaky gut could be the cause of your food allergies, low energy, joint pain, thyroid disease, autoimmune conditions and slow metabolism.
In this article I will outline specifically how you can heal leaky gut syndrome and breakthrough the health problems you’ve been struggling with.
What is Leaky Gut Syndrome?
Think of the lining of your digestive tract like a net with extremely small holes in it that only allow specific substances to pass through. Your gut lining works as a barrier keeping out bigger particles that can damage your system.
When someone has leaky gut (often referred to as increased intestinal permeability) the “net” in your digestive tract gets damaged, which causes even bigger holes to develop in your net, so things that normally can’t pass through, are now be able to.
Some of the things that can now pass through include proteins like gluten, bad bacteria and undigested foods particles. Toxic waste can also leak from the inside of your intestinal wall into your blood stream causing an immune reaction.1
Leaky Gut Symptoms and Progression
This leads to inflammation throughout your system and can cause symptoms, such as:
- Food sensitivities
- Thyroid conditions
- Joint pain
- Skin issues like rosacea and acne
- Digestive problems
- Weight gain
- Syndrome X
One of the biggest warning signs that you may have leaky gut can be that you’re experiencing multiple food sensitivities. Partially digested protein and fat can seep through your intestinal lining making their way into your bloodstream which will cause an allergic response.
This allergic response doesn’t mean you’ll break out in a rash all over your body, but it can lead to one of the symptoms I’ve mentioned above. And, if left un-repaired can lead to more severe health issues like inflammatory bowel disease, IBS, arthritis, eczema, psoriasis, depression, anxiety, migraine headaches, muscle pain and chronic fatigue.
According to the Journal of Diabetes there is a strong body of evidence pointing to leaky gut as a major cause of autoimmune diseases including Type 1 Diabetes.
Another problem with leaky gut is that it can cause malabsorption of vital minerals and nutrients including zinc, iron and vitamin B12
What Causes Leaky Gut?
There are 4 main causes of leaky gut which include:
- Poor diet
- Chronic stress
- Toxin overload
- Bacterial imbalance (this can be hereditary)
We’re about to cover some in-depth nutrition here. Read carefully, and in a few sections I will outline the top 5 Foods and Supplements to heal your leaky gut…
The most common components of food that can damage your intestinal lining are the proteins found in un-sprouted grains, sugar, GMO’s, and conventional dairy.
The problem with unsprouted grains is they contain large amounts of nutrient blockers called phytates and lectins. Lectins are sugar-binding proteins that act as a natural defense system for plants that protect them from outside invaders like mold and parasites.
This is good news for plants but bad news for your body.
Your digestive lining is covered with sugar containing cells that help break down your food. Lectins gravitate toward this area and when they attach to your digestive lining it damages your gut, causing inflammation.
Lectins and Foods that Cause Leaky Gut
Lectins are found in many foods, not just grains, and consumed in smaller amounts your body will do just fine with them. But foods that have large amounts of lectins like wheat, rice, spelt, and soy are more problematic.
Sprouting and fermenting grains reduces phytates and lectins, and makes these foods easier to digest.
GMO and hybridized foods tend to be the highest in lectins since they have been modified to fight off bugs.
Also, gluten containing grains will damage your intestinal lining causing leaky gut. So while you are working to heal your system stay away from all grains especially ones that contain gluten like wheat. Once your gut is healthy you can add back in grains that have been fermented and sprouted to eat occasionally.
Conventional cows milk is another food that can cause leaky gut. The component of dairy that will harm your gut is the protein A1 Casein. Also, the pasteurisation process will destroy vital enzymes making sugars like lactose very difficult to digest. For this reason, I only recommend buying dairy that is raw and from: A2 cows, goat’s, sheep, or buffalo.
Sugar is another substance that will wreak havoc on your digestive system. Sugar will feed the growth of yeast, candida, and bad bacteria which will further damage your gut. Bad bacteria actually creates toxins called exotoxins that damage healthy cells and can eat a hole into your intestinal wall.
Other Factors that Cause Leaky Gut
Chronic stress weakens your immune system over time which cripples your ability to fight off foreign invaders like bad bacteria and viruses leading to inflammation and leaky gut. To reduce stress I recommend getting more sleep, schedule fun into your week, rest one day a week, meditate on scripture, and hang out with positive uplifting people.
Toxins. We come into contact with over 80,000 chemicals and toxins every single year but the worst offenders for causing leaky gut include antibiotics, pesticides, tap water, aspirin, and NSAIDS. I recommend buying a high quality water filter to eliminate chlorine and fluoride and look to natural plant based herbs to reduce inflammation in your body.
Dysbiosis. Finally, one of the leading causes of leaky gut is a condition called dysbiosis, which means an imbalance between beneficial and harmful species of bacteria in your gut. For many, this imbalance can begin at birth because of a C-section or because the mother didn’t have a healthy gut herself. The overuse of prescription antibiotic drugs, tap water with chlorine and fluoride, and the lack of probiotic rich foods contribute to this imbalance of good and bad bacteria.
Leaky Gut and the Brain
Another topic I want to quickly discuss is how leaky gut can affect the brain. If you’ve ever seen a child with autism experience a mood swing, this can be caused by intestinal permeability. Gluten and Casein-Free Diet’s have proven effective for many children with autism because these proteins can leak through the gut and then recirculate and act on the brain similarly to an opioid drug.
This is also why leaky gut has been linked to other psychological disorders such as anxiety, depression and bipolar disorder. So, in many cases, if you can heal the gut you can heal the brain.
The 4-Step Plan to Heal Leaky Gut
The good news is there’s a solution to healing leaky gut. There is a four step process that includes:
REMOVE foods and factors that damage the gut
REPLACE with healing foods
REPAIR with specific supplements
REBALANCE with probiotics
Here’s the protocol I have use with my clients based on Dr Natasha Campbell Mcrbrides ‘Gut and Psychology Syndrome’ or GAPS diet.
Remember, the top foods to remove that cause leaky gut are sugar, grains, conventional meat, conventional dairy and GMO foods. The top toxic exposures to eliminate are tap water, pesticides, NSAIDS, and antibiotics but remember to always consult with your physician if he has prescribed these for you.
The Leaky Gut Diet and 5 Healing Foods
#1 Bone Broth – broth contains collagen and the amino acids proline and glycine that can help heal your damaged cell walls. I’ve had many of my patients do a bone broth fast for 3 days to help rapidly repair leaky gut.
#2 Fermented Vegetables – contain organic acids that balance intestinal pH and probiotics to support the gut. Sauerkraut, Kimchi, and Kvass are excellent sources.
#3Coconut Products – all coconut products are especially good for your gut. The MCFA’s in coconut are easier to digest than other fats so better for leaky gut. Also, coconut kefir contains probiotics that support your digestive system.
#4 Sprouted seeds – chia seeds, flaxseeds, and hemp seeds that have been sprouted are great sources of fiber that can help support the growth of beneficial bacteria. But if you have severe leaky gut, you may need to start out getting your fiber from steamed vegetables and fruit.
Also, consuming foods that have anti-inflammatory Omega-3 fats are beneficial such as grass-fed beef, lamb, and wild caught fish like salmon.
Top 5 Supplements for Healing Leaky Gut
There are many supplements that support your digestive health but I believe the most beneficial are: L-Glutamine, Probiotics, Digestive Enzymes, Aloe Vera Juice, Quercetin, NAG and Licorice Root.
#1 Probiotics are the most important supplement to take because it helps replenish good bacteria and crowds out bad bacteria. I recommend getting probiotics in both food and supplement form. I see people all the time only follow part of the protocol in healing their gut by removing the damaging irritants. But the part they often leave out is re-inoculating their gut with beneficial bacteria that will keep bad bacteria at bay.
So load up on BOTH probiotic rich foods and take AT LEAST 50 billion units of probiotics daily from a high quality brand.
#2 Digestive enzymes (one or two capsules at the beginning of each meal) ensure that foods are fully digested, decreasing the chance that partially digested foods particles and proteins from damaging your gut wall.
#3 L-Glutamine is critical for any program designed to heal leaky gut. Glutamine is an essential amino acid that is anti-inflammatory and necessary for the growth and repair of your intestinal lining. L-glutamine acts a protector and coats your cell walls, acting as a repellent to irritants. Take 2-5 grams 2x daily.6
#4 Licorice Root (DGL) is an adaptogenic herb that helps balance cortisol levels and improves acid production in the stomach. DGL supports the body’s natural processes for maintaining the mucosal lining of the stomach and duodenum. This herb is especially beneficial if someone’s leaky gut is being caused by emotional stress. Take 500mg 2x daily.
#5 Quercetin has also been shown to improve gut barrier function by sealing the gut because it supports creation of tight junction proteins. It also stabilizes mast cells and reduces the release of histamine which is common in food intolerance. New studies have also shown it’s effectiveness in healing ulcerative colitis. Take 500mg 3x daily with meals.
If you can follow the above protocol you are well on your way to healing your gut for good!
Kiefer D, Ali-Akbarian L (2004). “A brief evidence-based review of two gastrointestinal illnesses: irritable bowel and leaky gut syndromes”. Alternative Therapy Health Medicine 10 (3): 22–30.
Pike, M. G.; Heddle, R. J.; Boulton, P.; Turner, M. W.; Atherton, D. J. (1986). “Increased Intestinal Permeability in Atopic Eczema”. Journal of Investigative Dermatology 86 (2): 101–104.
Humbert, P.; Bidet, A.; Treffel, P.; Drobacheff, C.; Agache, P. (1991). “Intestinal permeability in patients with psoriasis”. Journal of dermatological science 2(4): 324–326.
Vaarala O, Atkinson MA, Neu J (2008) ‘The “Perfect Storm” for Type 1 Diabetes The Complex Interplay Between Intestinal Microbiota, Gut Permeability, and Mucosal Immunity’, Diabetes Journal, (57)10(2555-2562).
Z Liu, N Li, J Neu (2005) ‘Tight junctions, leaky intestines, and pediatric diseases’, Acta Paediatrica , 94(4), pp. 386-393.
Maes M, Leunis JC (2008) ‘Normalization of leaky gut in chronic fatigue syndrome (CFS) is accompanied by a clinical improvement: effects of age, duration of illness and the translocation of LPS from gram-negative bacteria’, Journal of Neuro Endocrinology, 29(6), pp. 902-10.