Leaky Gut Syndrome – Heal Your Digestion
9 Ways to Heal a Leaky Gut
Want to cultivate a healthy gut? Digestive issues are quite popular, but they can be overcome. Crohn’s Disease, diabetes, fungal and digestive tract infections, up to overall health issues — they all can stem from bad digestive health. However, there’s one proven way that you can fight these gut-derivative issues, and that’s through a remarkable, biblical-inspired, 40-day program that’s endorsed by Dr. Josh Axe, one of the top medical experts in the world.
Ready to discover the nine-step program to fixing your gut health for good? All you have to do is keep reading!
The most inexpensive and easiest way to transform your gut health is just through the simple act of chewing. There are actually enzymes within our saliva that are produced the more that we chew. Carbohydrates are a major challenge for our digestive systems — that’s why so many diets reduce our carb intake. When you consume starches, the digestive process starts in the mouth, and it’s there that this process can make or break it for you. It’s recommended that you begin by chewing each bite at least 50, up to 75 times, counting as you go if you have to. This can help your food be easier to digest for your gut, helping to eliminate the most basic of digestive problems, from after-meal gas to stress.
2. Mono Meals
People are taught to eat varied plates, filled with a bit from every part of the food triangle. However, mono meals (meals made up of only one item) can come in handy if you’re particularly suffering, as it makes it easier for your digestion system to figure out its job, and perform the actions you need in order to digest that one particular substance. While this isn’t recommended all the time, it’s definitely something to work into your routine.
3. Bone Broth
Bone broth is becoming increasingly popular among health food enthusiasts. The benefits are highly touted, as it contains collagen, and it’s often used as part of a cleanse for anyone looking out for their gut health. It’s way different from a juice cleanse, which targets fiber intake and weight gain. In fact, a juice cleanse can actually hurt overly sensitive digestive systems, in ways where bone broth may work perfectly. Additionally, bone broth is a great comfort food! (Think chicken soup!)
4. Fermented Foods
Sauerkraut, kimchi, pickled veggies, raw pickles, pickled beets, pickled ginger, wasabi, miso, yogurt, kefir, cottage cheese — these are ALL amazing fermented foods. Consume more fermented foods! Our ancestors ate a ton of these, as the acids help fuel the gut health you need, and it’s something we’re now missing in many of our diets.
As cranberries are great for the urinary tract, blueberries are great for the digestive system. They have a special antioxidant, as well as soluble fiber, that helps with detoxing and moving harmful substances out of the body. Blueberries also help out with your brain health, and the benefits exist in both fresh and frozen berries.
6. Peppermint Oil
There’s significant research that shows peppermint oil can greatly calm an angry gut. What’s an angry gut? Any gut that has frequent issues and abnormalities (and the opposite of constipation). The oil even works just from inhalation and topical usage. You can also consume it, through capsules or tea. You can even add the oil to your smoothie in the morning, for a kick of peppermint flavor (perfect for any chocolate-flavored protein shakes or something similar). The cooling sensation can even help with stomach issues related to stress or anxiety, just through inhalation.
Ginger can be found in just about anything — extracts, oil, in a spice format, grated, whole. Ginger can be consumed so many ways, and so deliciously, without really much effort or much cost to be had. Those who eat ginger regularly are often healthier, with fewer gut and immunity issues. Feeling sick? Add a little bit of ginger to your bone broth (or chicken soup) and you’ll automatically notice a huge difference. In relation, ginger and turmeric are closely similar, so you may find that this spice is a good addition to your cooking repertoire as well!
What’s a rebounder? A mini trampoline! This may just be the most fun lifestyle change that you can make from this list. Yes, you can use a mini trampoline to not only help your digestive health but also your lymphatic health. Just get on the rebounder for several minutes each day and it helps to move around the systems in your body, effectively helping to “shake” out all the bad stuff. Drink 16 ounces of a healthy fluid (a green smoothie or bone broth) and get on a rebounder for 20 minutes, and you’ll find that things start moving quickly! Looking to save money? Buy a mini trampoline and not one that’s specifically called a “rebounder,” and you’ll find the cost decreases. Additionally, this type of exercise is great for those who can’t handle heavy activity.
9. Core 4
What’s Core 4? These are four tips wrapped into one — things you definitely need! First, there’s hydration. A dehydrated gut isn’t getting everything out that it needs to. Just consume more fluids. Water, broth, fermented beverages, juicy foods (like veggies, fruits, and good proteins). Secondly, eat lipids and fatty acids, particularly long-chain fats that can get your gut moving. These include olive oil, avocado oil, and flaxseed oil. Even fish oil! Next, there’s fiber. You want soluble fiber for an angry gut; you want insoluble fiber for a constipated gut. Eat foods with a combination of both — fruits and veggies. Lastly, there are probiotics, which are critical for your gut health. Probiotics, plant-based and soil-based, can help to clear up the huge amounts of bacteria that exist in your gut.
10. Lastly, Dr. Axe throws in one quick bonus tip for taking care of your gut. Make sure to keep your emotional health at the front of mind. This can greatly affect your gut’s performance, as you probably already know.