It is said that the intestine is our second brain, and it is that it represents an organ of great importance for the organism that intervenes much more than in its nutrition. Therefore, when intestinal permeability is altered, diet must be modified to control it. We leave the keys for your diet to help you face Leaky Gut Syndrome.
The diet when we have Leaky Gut Syndrome
The diet is key to controlling symptoms and possible consequences of Irritable Bowel Syndrome ranging from bloating and abdominal pain to nausea, diarrhea, headache, fatigue, anemia or more severe illnesses such as poisoning, obesity and others.
Thus, if we know the cause, we must try to control it, but in addition, a diet that reduces possible inflammation, promotes digestion, takes care of food safety and at the same time strengthens the body’s defenses is recommended.
Thus, the keys for our diet to help us face this condition are:
Adapt the diet to the particularities of each person.
Because the condition of intestinal hyperpermeability may have been caused by a gluten-containing diet in people with celiac disease or with non-celiac gluten sensitivity, by an irritable bowel or by overconsumption of fatty, heavy and irritating foods, the ideal is to know the particularities of each person to contemplate later.
If we need to eliminate gluten, we will eliminate it, if it is necessary to order the diet to avoid a very copious meal or two each day, or if a reduction in sugar or alcohol is required, it is essential to take into account when eating a diet that generally shares characteristics with a soft digestive diet.
Eat various fruits and vegetables, but preferably cooked.
The fiber in excess can exacerbate the symptoms aggravating the dysbiosis bacterial (if any) and also bloating.
For this reason, it is recommended to eat various fruits and vegetables to obtain quality micronutrients but prefer the same modified by steaming, microwaving or boiling.
Good recipes are roasted apples,compotes, pasta with vegetables, or vegetable purees .
Avoid legumes and whole grains or derivatives.
The fermentation that foods rich in fiber such as legumes or whole grains can cause, could aggravate symptoms of intestinal hyperpermeability.
For this reason, many are those who advise a FODMAP diet in the face of Leaky Gut Syndrome. However, without actually removing all types of carbohydrates, we recommend preferring refined cereals, avoiding legumes, whole grains and sugars in our daily table.
Thus, we can make a simple white rice (especially if we have diarrhea), a saffron paste or soups that include them.
Include lean protein in your regular diet.
To restore the intestinal structure, certain essential amino acids are very useful and therefore, sources of lean proteins cannot be lacking in the usual diet.
We can use egg whites, low-fat white meats such as turkey or chicken breast, fish in general, or fresh cheeses.
Some recipes that we can take advantage of are this hake in papillote, this sautéed chicken with carrots and rice, or this round of turkey and apple in a pressure cooker.
Avoid coffee, spicy and alcohol.
Because they are intestinal irritants, we recommend avoiding very spicy condiments or dishes, coffee and alcohol that can further “wear down” the structure of the intestinal barrier and thus aggravate the symptoms of Irritable Bowel Syndrome.
To obtain fluids, we recommend drinking water, broths, soups and clear teas, that is, not very strong and without excess sugar.
Divide the diet into several small meals each day.
To avoid large intakes that can distend the abdomen and cause more bloating and digestive discomfort, it is advisable to divide the diet into several small meals each day.
Thus, we will control hunger, we will consume reduced amounts each time, we will facilitate digestion, and we will also provide nutrients and energy in sufficient proportions.
These are some keys for diet to help us control Leaky Gut Syndrome, a condition that can go unnoticed but can also produce many symptoms and discomfort.