Probiotics for leaky gut are vital for your energy and overall health. Remember the time when your energy was down for no reason? It was your gut saying it needs support. Probiotics can help in healing it.
Leaky gut isn’t just a word that you hear on social media. It’s a real thing. Thankfully, there are prebiotics that can help balance your digestion and resolve the leak. And if you’re fond of watching K-dramas, then you might have heard of kimchi. It’s a type of probiotic that you can eat to improve your gut health.
Probiotics for Leaky Gut — Fermented Foods
As mentioned, kimchi is a form of probiotic. It’s loaded with beneficial bacteria. In addition to kimchi, raw sauerkraut is also a fermented food that’s packed with live bacteria that can help in healing your gut. The strains in these foods include Lactobacillus plantarum. They can heal any tight junctions in your intestinal wall while reducing inflammation.
Apart from raw sauerkraut and kimchi, you may also choose to eat naturally brined pickles. All of these foods can improve your gut microbiota diversity. They also support your immune balance sans dairy, gluten, or soy.
Among the three fermented foods mentioned above, my favorite is kimchi because it’s versatile. I can add it to any food or just have it alone.
What are the 7 Foods to Avoid for a Leaky Gut?
In addition to eating those probiotic foods, you may also wish to avoid these top foods that can cause inflammation and damage to your gut lining. And if you avoid them, it may potentially improve your leaky gut symptoms.
Gluten
It’s found in wheat, rye, and barley. Gluten is one of the common causes of leaky gut. And it’s the reason a lot of health advocates promote the avoidance of this food. This food must also be avoided at all costs if you suffer from celiac disease or gluten intolerance.
Gluten is found in various foods, like bread, pasta, baked goods, beer, soy sauce, and processed meats, among others.
Dairy Products
If you have a leaky gut, make sure to avoid dairy products, especially those that originate from cows. The reason for this is that these products require the enzyme lactase to digest lactose, which is a sugar found in dairy. If you don’t have this enzyme, you may experience diarrhea, bloating, and other digestive discomforts each time you eat a dairy product.
Examples of dairy products would include milk, yogurt, butter, and cheese.
Processed Foods
Highly processed foods contain additives and ingredients that can disrupt the bacterial balance in your gut. These foods are also low in nutritional value and fiber that are vital for your digestive health.
Avoiding these foods can help improve your gut health.
What is the Best Supplement to Take for a Leaky Gut?
There is no single supplement that you can take to heal your leaky gut. You need to do some testing to find out which one is compatible with your gut. But you may start with these digestive health supplements.
Zinc
It’s a mineral that can boost your immune system. Supplementing your body may strengthen your gut lining, according to this study. This is especially true if you have Crohn’s disease. Researchers in this study also suggest that this mineral can modify the tight junctions of your intestinal lining. It may also limit your gut permeability.
L-Glutamine
Glutamine is an amino acid that can help repair the intestinal lining. This study shows that this important amino acid can boost the growth and survival of intestinal cells. It may also regulate the function of your intestinal barrier during stress.
Collagen Peptides
You might have heard of it in various health-related social media accounts. However, collagen is popular not because of its ability to heal leaky gut but because of its components to make you younger. But collagen plays a vital role in improving your gut health.
There are various forms of collagen. Among those forms, collagen peptides are easier to digest and more bioavailable. In this study, researchers found that collagen peptides had prevented further breakdown of the intestinal lining. This study also found that collagen has anti-inflammatory properties that target the gut.
Find Deals on Collagen Peptides
How Long Does It Take for Probiotics to Fix a Leaky Gut?
It’s important to note that leaky gut is not a recognized medical diagnosis. In that case, the treatment will depend on what causes it. Unfortunately, there’s no clinical data that can help determine the time it takes to fix a leaky gut with the use of probiotic supplements for gut health.
However, researchers in this study concluded that most patients with intestinal issues may recover from them after a year of not eating gluten.
Although you can take those supplements and avoid those foods mentioned above, the FDA has not approved any treatments for leaky gut. But it does not mean that the treatment your doctor gave you isn’t effective. The recommended treatment may depend on your condition and the underlying cause.
For instance, if your leaky gut is caused by celiac disease, then following a gluten-free diet may heal your gut.
On the other hand, if you’ve been diagnosed with IBD, taking antibiotics and supplements, like iron, calcium, and vitamin D, may help your gut recover.
Your diet plays a vital role in the improvement of your gut health. Since some foods can cause inflammation in your intestinal wall, it’s ideal that you adjust what you eat each day. As mentioned, you must avoid processed foods. It’s also helpful if you don’t eat processed, high-sugar foods. Again, avoid gluten and dairy products.
Most importantly, add foods that contain probiotics and prebiotics. Probiotics can promote healthy bacteria in your gut. Kimchi, sauerkraut, berries, and kefir are just a few examples of foods containing healthy gut bacteria.
Self-Care
It’s vital that you protect yourself from leaky gut to avoid it from worsening. In addition to taking probiotic supplements, it’s also paramount that you boost your intake of high-fiber foods. Vegetables, legumes, and fruits support your gut’s beneficial bacteria.
You should also avoid or reduce your intake of refined carbs. Too much sugar can negatively affect your gut barrier function. And if you’re taking NSAIDs, you may ask your doctor what alternatives to use while you’re still healing your gut.
And if you’re smoking, make sure to quit. Tobacco smoke increases digestive tract inflammation. It’s a risk factor for various bowel conditions.
Your Next Step
Consult your healthcare provider. You can’t just conclude that you have a leaky gut if you experience diarrhea regularly. Your doctor may order a battery of tests to confirm your condition. Meanwhile, try the steps mentioned above and use probiotics for leaky gut to boost your gut health. You may also consider these probiotic protein shakes.
Speak Now ... Or Forever Hold Your Peace