Apple cider vinegar or lemon juice – 1 tablespoon 15-20 minutes before meals to aid digestion.
Bone broth – 1-2 cups per day, drink chicken broth straight or use chicken/beef broth as a base for soups and cooking.
Chia and flax seeds – soak 1 teaspoon of each overnight in water/nut milk for extra soothing fibre in your breakfast.
Digestive enzyme supplements – a damaged gut lacks some enzymes required for breakdown of dairy and grains.
Eggs – make the perfect gut-healing breakfast. Reduce cereal, bread and grains to heal leaky gut.
Fermented foods – kefir, sauerkraut, kimchi, yoghurt, miso, tempeh, aged cheeses and kombucha.
Gelatin and Glutamine – the building block of our enterocytes (intestinal cells). 2 tablespoons per day.
Immunity – 80% of our immune system is in our gut. We have 10X the number of gut cells as human cells in our body.
Jelly – but not Jelly Tips or jelly and ice-cream (unless it’s coconut ice-cream!). Check out my benefits of Jelly here.
K – vitamin K is produced in small amounts by good bacteria, it can be low if we have intestinal dysbiosis.
Leaky gut or intestinal hyperpermeability – connected to all autoimmune disease and many mental health conditions.
Nightshade vegetables – may increase inflammation, especially joint pain – potatoes, tomatoes, capsicum, eggplant and chili.
Oysters – the highest food source of zinc. If you don’t eat oysters (I don’t blame you!) take a zinc supplement.
Quinoa and ancient grains – millet, buckwheat and amaranth, are easier to digest than gluten-containing grains.
Resistant starch – from green bananas, cold potatoes (potato salad) and cold rice (sushi) are recommended.
Toxins – environmental toxins, particularly mercury found in tuna and amalgam fillings, are a cause of leaky gut.
Unpasteurised milk – may be tolerated with lactose intolerance. Raw milk contains lactase, the enzyme that digests lactose.
Vitamins A and D – important for healthy gut cells. Found in cod liver oil, eggs, full fat dairy and animal fat.
Water – during meals dilutes stomach acid which we need for breaking down food. No water 30 minutes either side of meals.
eXercise – reduces bloating, plus speeds up gut motility and transit time of food through the gastrointestinal tract.
Yoghurt – choose Greek unsweetened to avoid added sugar. Full fat yoghurt is lower in sugar than low fat.
Read my blogs Leaky Gut – s Personal Experience & Natural Treatment and Top Tips for Good Digestion.
Check out my Blog ~ It’s as Easy as ABC.