Leaky gut, is when the lining of the small intestine gets damaged, increasing its permeability (that is, it becomes “leaky”) allowing inflammatory molecules out of the gut to flood into your bloodstream.

Following are the ways that may help you to heal your gut :

1. RELAX: Stress has a profound effect on gut flora leading to overgrowth or undergrowth. Finding ways to create an anti-stress lifestyle is significant. You may practice some breathing exercises and relax your mind and body.
2. MOVE YOUR BODY:  One small study involving analysis of fitness levels and stool samples of 37 people suggests that exercise boosts the production of “good” bacteria, which fuel processes that can fortify the intestinal lining and prevent leaky gut.1 Thus exercising and following an active lifestyle is important for your gut.
3. GIVE YOUR BODY ANTI-INFLAMMATORY FOODS:    Sugar and Artificial sweeteners trigger inflammation, feeds unhealthy bacteria and organisms such as Candida albicans, a type of fungus that grows in the gut and when overproduced, breaks down the wall of the intestine. Ingesting anti-inflammatory herbs and supplements like Curcumin, ginger, green tea will help abundantly.
4. TRY FASTING:  Starve the bad gut bugs! One can try intermittent fasting or time-restricted eating. This can be done with a period of 16 hour fasting and remaining 8 hours of feeding window. Fasting is significant, as on eating frequently your gut constantly triggers an immune response and reacts with inflammation to fight off perceived danger.
5. INCLUDE FIBER IN YOUR DIET:   Our good gut bacteria relish high-fiber, unprocessed, whole plant foods. In fact, the soluble fiber in vegetables, legumes and whole grains provide food for our probiotic bacteria, making them stronger. There is an entire ecosystem of symbiotic bacteria in your gut, these good bacteria nourish the gut lining, helping to prevent leaky gut. Below is the list of food that can be included in your diet:

• Legumes such as black beans, chickpeas, lentils, and even pea
• ̃ Nuts and seeds
• Whole, gluten-free grains like brown rice, quinoa, buckwheat, and amaranth
• Healthy fats from avocado and olives
• Organic as much as possible

6. EAT ANTIBACTERIAL FOODS:   Probiotics help crowd out harmful bacteria, antibacterials help kill harmful bacteria. Antibacterial herbs can help to eliminate persistent bad gut bacteria. Probiotic which is multispecies and multi-strain can be helpful ( can be prescribed by a specialist). You can also eat whole foods that are fermented and contain large amounts of bacteria.

7. COLLAGEN- BUILDING FOODS:  Collagen is a very significant substance, it build the gut connective tissue barrier and helps in repair and healing of the intestinal lining. Eating foods rich in Vitamin C, like citrus fruit, dark leafy greens can enhance your body’s ability to make collagen and thus, may help with the  leaky gut repair.

8. GET SOUND SLEEP :  Sleep allows the body to restore and detoxify.

SOURCES:

1. Durk RP, Castillo E, Márquez-Magaña L, et al. Gut Microbiota Composition Is Related
   to Cardiorespiratory Fitness in Healthy Young Adults. Int J Sport Nutr Exerc Metab.
   2019;29(3):249-253. doi:10.1123/ijsnem.2018-0024

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