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Paleo Foods to Heal a Leaky Gut

Gut Healing | The Paleo Diet

Many of those that have made the switch to The Paleo Diet, previously subsisted on a Standard American Diet (SAD) that relies heavily on grains, dairy, simple carbohydrates, sugars, and unhealthy oils. A diet rich in SAD foods can contribute to gut dysbiosis or “leaky gut” which can lead to autoimmune disorders and other ailments such as chronic fatigue, inflammatory bowel disease, rashes, diabetes, mental disorders, and other health related problems. To add insult to injury, the modernized human being has typically had their fair share of gut damaging antibiotics and prescription drugs which only serve to further throw off the intricate balance in one’s digestive tract.

If you have yet to achieve success after adopting your Paleo lifestyle, there is a good chance that your gut functioning is not up to par and your digestive system could be allowing toxins into your bloodstream and preventing adequate nutrient uptake regardless of how healthy you may be eating.

To support immune function and overall well being one must account for the importance of gut health. Fortunately, there are many foods and lifestyle practices you can adopt to restore your gut’s equilibrium.

Gut Healing Foods

As obvious as it may seem, the gut should be thought of as the primary interface between the human body and the environment. Every food that is put into your system will create a reaction in your gut. Certain foods will increase gut permeability with long term exposure, thus allowing normally digested food particles into the bloodstream invoking an immune system response. Over time, this response can lead to the formation of autoimmune illnesses and other health issues. Avoid these foods on a gut healing protocol:

  • Grains
  • Legumes
  • Dairy
  • Sugars
  • Unhealthy oils (corn, vegetable, soybean, cottonseed)
  • Alcohol and caffeine
  • Excessive carbohydrate consumption

Individuals with autoimmune disease may want to limit or omit:

By removing the foods outlined above, you should be able to reduce overall body inflammation and assist in restoring gut health.

Certain foods, however, should be incorporated into your Paleo Diet to accelerate the healing process.

Gut Healing Foods

Probiotic rich foods are essential. The gut is home to roughly 100 trillion organisms, and many gut related problems stem from loss of gut flora diversity. These foods are tremendously rich in probiotics and should be consumed regularly:

  • Fermented vegetables (sauerkraut, kimchi)
  • Kombucha
  • A multi-species dairy-free probiotic supplement can also be equally beneficial

Heal the Intestinal Wall

  • Bone Broth, rich in glycine, gelatin, and glutamine which is essential for intestinal repair
  • Fermentable fibers, like sweet potatoes
  • Healthy fats sources including pasture raised animals, avocado, coconut oil, pure olive oil
  • Omega-3 rich foods like seafood and salmon

Finally, a vital part of gut health is to be able to adequately manage stress. Excessive stress results in heightened cortisol levels which can over time wreak havoc on hormone functionality and other bodily processes including gut functioning.

It is important to avoid chronic stress and to incorporate activities you enjoy in your day-to-day. Activities such as hiking, meditation, playing with your kids, or socializing with friends and family are all great ways to reduce stress.

Stick to these tips and you will be well on on your way to achieving a healthy gut!

Kyle Cordain, The Paleo Diet Team

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5 Comments on "Paleo Foods to Heal a Leaky Gut"

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  1. Rosie says:

    This is exactly what I needed to read! I never heard of the term a leaky gut, but I’m sure that is what is bothering me at the moment. I’m taking the advice and hoping my gut will heal.

  2. Fredrick says:

    Good post but where is the evidence that caffeine causes leaky gut?

    • Susan says:

      Not only does caffeine dehydrate the tissues and constrict the small blood capillaries necessary for moving blood to the mucosa for healing but it is very acidic; an alkaline body is a healthy body. An acidic body is not conducive to healing any illness. This diet restricts most acid foods so adding caffeine especially to excess will cause inflammation just like alcohol would. Believe me I tried a cup of Joe and my foot swelled up with fluid-the proof is in the test for me. Milk would be an acid which is why it is prohibited. Susan Wind

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