What To Eat To Heal Your Gut


An Important Note About Eating Pickled Vegetables

How to Eat to Relieve IBS and Heal Your Gut with Dr. Angie Sadeghi

Making pickled veggies, like sauerkraut and kimchi, part of your diet can be a healthy step. But pickled veggies should only be part of your vegetable consumption.

They are usually very salty. And people who make pickled vegetables a primary source of vegetables in their diet tend to get more sodium than is optimal, which can contribute to higher rates of certain forms of cancer.

So to be sure not to increase your risk of cancer, aim to make fresh, non-fermented vegetables a more significant part of your diet than pickled vegetables.

Think about eating small portions of fermented foods daily and using them as a source of salt, replacing table salt, soy sauce, or other salt sources with pickled vegetables.

Leaky Gut Diet Foods To Eat

If you suffer from leaky gut syndrome, youre overdue to consider adopting a leaky gut diet. Such a diet contains foods that support healing because they are easy to digest and can help repair the lining of the intestines.

Here are the best foods to include in a leaky gut syndrome diet:

In addition to eating a leaky gut diet, you can help repair your gut with certain supplements.

In a leaky gut treatment plan, there are many supplements that support digestive health as well as protect the gut lining from further damage. I believe the six most beneficial leaky gut supplements are:

Processed And Refined Foods

“While I wouldn’t go as far as to say you need to cut certain foods out of your diet foreverfood is about enjoyment too, after alllimiting highly processed foods loaded with additives and salt will do you and your gut microbes good,” says Rossi. It’s hard to study “processed foods” as a whole because each food has different ingredients, but the biggest issue with processed and refined foods is that they lack diversity and fiber and are often filled with added sugars, salt, artificial sweeteners and/or additives and preservatives. Your microbiome thrives on diverse fibers and polyphenols from a variety of colorful fruits, vegetables and whole grains.

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How Long Does It Take To Heal Your Gut

Short-term effects can be realized as soon as 2 weeks, 4 weeks, or even 6 months. It all depends on the state of your gut, how much repair and recovery is needed for you, and what steps youre taking to heal your gut. You need to continue your healthy habits to get long-lasting results.

It can take approximately 2-3 weeks for your gut to create a new lining to start functioning better, and it can take up to 6 months to kill off the bad bacteria in your gut .

Fastest Way To Heal Your Gut Microbiome


Eating your vegetables is the fastest way to heal your gut microbiome . Specifically, eat veggies that contain loads of fiber to bring about the health benefits. The leafy green ones feed the good bacteria in your gut and promote their reproduction, enabling them to outcompete the disease-causing and inflammatory bad bacteria which are also residents of your digestive tract.

Go to sleep! It has been proven that people with inconsistent sleeping patterns carry the risk of disrupting their microbiome and are more prone to inflammatory diseases . In short: Aim for 7-9 hours each night, and go to bed at a consistent time.

Avoid antibiotics. If probiotics are your guts best friend, antibiotics are your guts worst enemy. Antibiotics wipe out all your gut bacteria including the good bacteria and the benefits they bring to your body. If you need to take antibiotics, seek out additional probiotics to protect your gut microbiome balance.

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Your Good Microbes Feast On Fiber And Variety

In general, scientists have found that the more diverse your diet, the more diverse your gut microbiome. Studies show that a high level of microbiome diversity correlates with good health and that low diversity is linked to higher rates of weight gain and obesity, diabetes, rheumatoid arthritis and other chronic diseases.

Eating a wide variety of fiber-rich plants and nutrient-dense foods seems to be especially beneficial, said Tim Spector, a professor of genetic epidemiology at Kings College London and the founder of the British Gut Project, a crowdsourced effort to map thousands of individual microbiomes.

Even if you already eat a lot of fruits and vegetables, Spector advises increasing the variety of plant foods you eat each week. One fast way to do this is to start using more herbs and spices. You can use a variety of leafy greens rather than one type of lettuce for your salads. Adding a variety of fruits to your breakfast, adding several different vegetables to your stir fry and eating more nuts, seeds, beans and grains is good for your microbiome.

These plant foods contain soluble fiber that passes through much of your gastrointestinal tract largely unaffected until it reaches the large intestine. There, gut microbes feast on it, metabolizing and converting the fiber into beneficial compounds such as short chain fatty acids, which can lower inflammation and help to regulate your appetite and blood sugar levels.

Intermittent Fasting For Leaky Gut

Lets consider the fact that the worlds first supermarket opened in 1916, and electric refrigerators entered mass market production just two years later.

This means the overabundance and constant availability of food has only been available to humans for just over 100 years, a mere blip in human evolution.

And this is not without consequences.

Our ancestors evolved in environments where food availability was sporadic. They would often go for days or more without food. When and if they were successful on a hunt, they would feast.

Today the recreation of this cycle of feasting and fasting is known as intermittent fasting.

Natural selection favored our ancestors who were capable of outperforming their competitors, cognitively and physically, while in a fasting state.

Some researchers argue that the advanced cognitive abilities of the human brain originally evolved to meet the challenges of food acquisition. And the removal of such a challenge may account for the ~10% reduction in human brain volume since the agricultural revolution.

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Leave Something On Your Plate

Most of us grew up with the phrase Finish everything on your plate! or words to that effect repeated over and over Well for many of us these words have stuck and we rightly perhaps dont like to see wastage.

Well rather the underlying message hear is not to condone or encourage wastage and signify wealth and excess but rather for us to make a conscious effort to recognise when we are full or better still nearly full and stop eating at that point.

Probiotic Foods Like Kimchi Kombucha And Kefir

HOW TO HEAL YOUR GUT ON A VEGAN DIET | best probiotic foods

Probiotic foods contain living microorganisms like the health-promoting microbes found in your gut. Eating probiotic foods can help boost your bodys population of beneficial bacteria.

Common bacteria groups found in probiotic foods include Lactobacillus and Bifidobacterium . Probiotic foods are made by adding microbes to food and/or allowing a process known as fermentation to take place.

Examples of probiotic foods include:

  • Fermented soy foods, such as tempeh, miso and natto
  • Yogurt, both dairy and non-dairy

When choosing probiotic foods, check labels for live, active cultures, which indicates the bacteria in the foods are still living. For instance, when shopping for probiotic sauerkraut, reach for refrigerated brands with live cultures. Shelf-stable, pasteurized sauerkraut in a can or a jarthe type of sauerkraut your mother may have bought as a hotdog condimentis unlikely to contain living microbes. Living microbes are beneficial because they join the community of living microbes already in your gut.

Probiotics are also available in over-the-counter dietary supplements. However, theres mixed evidence of their benefits, and the American Gastroenterological Association does not recommend the use of probiotic supplements for most digestive conditions. If you do choose to take probiotic supplements, the AGA suggests that you do so with a doctors guidance.

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Take Natural Digestive Aids

  • Betaine HCL and Apple Cider Vinegar are helpful for folks with insufficient stomach acid to break down food .
  • Digestive enzymes are helpful for folks with a sluggish gallbladder or pancreas.
  • And ginger is helpful for those with sluggish migrating motor complex , which helps clean out the small intestine between meals. MotilPro is a fairly popular ginger supplement for the gut.

Eat When You Are Hungry Never When You Are Bored

Two studies, reported at the British Psychological Society highlighted the effects of boredom on food choices and both found people are more likely to reach for junk food after completing a boring task.

These results are in line with previous research strengthen the theory that boredom is related to low levels of the stimulating brain chemical dopamine and that people try to boost this by eating fat and sugar if they cannot alleviate their boredom in some other way Said Sandi Mann, the studies author

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What Foods To Avoid For A Healthy Gut

I have talked about what kinds of foods to eat for a healthy gut, but you are probably wonder what foods to avoid. Some of the main culprits are listed below with examples of foods that fall into each category.

Refined sugar: The sugar found in cakes, cookies, and pre packaged desserts

Processed foods: Package meats, jerkies, packaged mac and cheese

Dairy: Milk, cheese, butter

Red Meat: Beef, pork, steak

Remember that everything is about balance. The above list is not by any means meant to say that you cannot ever eat the items on it, but you will want to make sure that you are doing so in moderation. Also, try to incorporate many of the items from the good list to make sure you give your gut and your body the nutrients it needs.

The Fabulousness Of Fiber: Why Its Critical For Gut Health

Top 10 Foods For A Healthy Gut &  Wellbeing

While people tend to get up in arms about protein consumption, theres another nutrient thats more worrisome as far as deficiency risk: fiber.

Approximately 97% of Americans get at least the recommended amount of protein. But only about 3% of Americans get the recommended 40 grams of fiber they need per day and fiber is the most crucial ingredient for gut health.

Fiber feeds the good bacteria weve been talking about, so its vital to eat fiber-rich foods as often as possible.

Our microbes extract the fibers energy, nutrients, and vitamins, including short-chain fatty acids, which can improve immune function, decrease inflammation, and protect against obesity.

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Other Ways To Use Miso

Use miso paste as a salt substitute. When cooking grains or steaming or simmering salmon or vegetables, allow the cooking water to cool to warm then add the miso paste and it will brighten and slightly salt the flavor of your cooking. At the same time,as a valuable fermented food, it can support digestion and cell renewal.

*photo by Kanwardeep Kaur

Worst: Foods With Antibiotics

Antibiotics canât tell the difference between âgoodâ and âbadâ bacteria, so they kill them all. Often, farmers treat animals with antibiotics to keep them from getting infections. If you eat these animal products, you can kill the healthy bacteria in your gut. And because some bacteria become antibiotic resistant over time, meaning the drugs no longer affect it, you might end up with a hard-to-kill superbug.


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Gut Healing Supplementation & Support

38. Work with a doctor

Working one on one with someone to customize your protocol is invaluable and irreplaceable. Theres always a lot you can do with just diet and lifestyle to improve your general wellness and quality of life, but when it comes to legitimately healing your body, you need a doctor. There is no way around this. Heres a blog post on finding a good doctor.

39. Get some legit functional testing done

Test dont guess! If you think you may have SIBO, get a breath test. If you think you have dysbiosis, get a stool test. Dont just blindly follow protocols get answers to effectively execute.

40. Consider digestive supplement support

This is something to work with your doctor to ensure that its the right supplement protocol for you, but there is zero shame in digestive support.

41. Make sure your mineral status is balanced

We need to have sufficient levels of zinc in our body to properly heal from wounds. A damaged gut lining is just like a wound. If were zinc deficient, we cant properly heal. This is another great thing to work on with a doctor.

42. Bring in support like collagen

43. Take a great probiotic

Emotions & The Gut In Tcm

HEAL YOUR GUT | My Gut Health Tips | Bloating + Digestion

Extreme or long-term emotional upset can damage digestion, other organs and our immunity. Chinese herbalists often say, Grief damages the lungs.

Our immunity have been shown to drop following grief.

Dermatologists have reported increased cases of acne during the Covid19 epidemic. Also See the AcademyHealingNutrition.com blog Good News from China for information and North American sources for herbs used in China to reverse lung damage resulting from COVID 19.

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How To Heal Your Gut: 7 Things To Try

From inflammation to stomach bugs, gastrointestinal problems can lead to all sorts of troubles, including bloating, gas, diarrhea, rumbling and pain.

If your belly feels unsettled regularly, it could be a sign that something’s not right. From inflammation to stomach bugs, gastrointestinal problems can lead to all sorts of troubles, including bloating, gas, diarrhea, rumbling and pain.

While you should always see a doctor to rule out serious conditions like irritable bowel syndrome, you may be able to keep unwelcome symptoms at bay through your habits and choices. Here are some ideas to consider if you’re wondering how to heal your gut daily.

Sauerkraut: Fermented Cabbage With A Distinctive Flavor

Sauerkraut is a staple in German cuisine. You can find it in most grocery and health food stores, but its even better to stick with homemade varieties to achieve the full nutrient value.

Fermented cabbage is high in B vitamins and helps you absorb iron, too.

You can pile it on a carrot dog, add it to a German-inspired Buddha bowl, or use it to season just about any grain, legume, scramble, or vegetable dish.

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What Are The Symptoms Of An Unhealthy Gut

Each gastrointestinal tract is as individual as the owner. But there are a variety of symptoms that may indicate that all is not well in your digestive system.

Do you struggle with:

  • Frequent cravings for sugary food?
  • White film on your tongue?

If some or all of these symptoms seem familiar, you may have an unhealthy GI tract. Some of the possibilities include: Intestinal permeability , yeast overgrowth, SIBO , or gut inflammation. These are fairly common conditions we see in our office, which can be largely blamed on the Western way of life and the Standard American Diet .

Fall In Love With Kiwi Fruit

Eat these superfoods for eczema and a healthy gut!

Kiwi Fruit is an effective remedy for constipation and is extremely soothing and healing for the gastrointestinal tract. According to Monash University, approximately 1 in 7 people suffer from constipation. A 4-week study showed that eating 2 kiwi fruit per day over 4 weeks was an effective treatment to increase bowel motility. Kiwi fruit is high in soluble fibre and vitamin C as well as being low FODMAP.

I love making my low FODMAP smoothie using 2 kiwi fruit, water, lime juice and a spoonful of Healthy Chef Marine Collagen and Healthy Chef Everyday Greens.

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Use Meat To Flavour Or As A Treat

Aside from the ethical questions over intensive animal farming methods and animal welfare, there are many environmental arguments as to why we should eat less meat from its contribution to an inefficient food system, the pollution of American water supplies, and to the increasing prevalence of antibiotic-resistant diseases.

We are not suggesting you should stop eating meat or that it is bad for us a little meat wont kill you, but its better approached as a side dish than as a main. A diet that emphases vegetables and plant fibre over meat and dairy will lead to much better health for your gut and body in general.

Tempeh: A Traditional Soy Product Thats Been Eaten For Hundreds Of Years

This fermented soy food is becoming easier to find these days, with more and more eateries offering it on their menus and more stores stocking it on shelves.

A 2014 study in the Polish Journal of Microbiology showed that this popular protein can increase healthy bacteria, including Lactobacillus.

Try eating tempeh on sandwiches, in salads, or as a plant-based bacon alternative. Unlike most fermented foods, however, tempeh should be thoroughly cooked before you eat it. And most people find that it needs a lot of seasonings to taste good because plain tempeh can be a bit bitter and very bland.

As with all soy products, choosing organic is best if you can.

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Bone Broth And Collagen

Bone broth is naturally high in gelatin and collagen, which is made primarily of the amino acids glutamic acid, proline, and glycine . Collagen has been shown to improve skin elasticity and hydration . And though the data are early, some studies have suggested that collagen directly improves intestinal permeability . And though these are lower quality data, other studies showed glutamic acid improved intestinal permeability in pigs and L-glycine given to rats prevented ulcers .

Fortunately, you dont need to try to use these amino acids separately. Homemade or commercially prepared bone broth can provide healthy doses of these gut healing nutrients, especially if consumed regularly.

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