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To Eat or Not to Eat. How to Fix Your Leaky Gut Issues with Simple Lifestyle Changes

BY PUREHEALTH RESEARCH | Jan 06, 2022

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“All disease begins in the gut.” That famous quote was spoken over 2,000 years ago by Hippocrates, the father of modern medicine. And while it’s taken a while, scientific research and the medical community have finally caught up. Turns out, Hippocrates was right. In fact, a staggering 80 to 90% of adults struggle with leaky gut at some point in their lives. Symptoms can vary wildly from digestive issues like constipation, diarrhea, stomach pain, and bloating. To more generalized symptoms like severe fatigue, mood fluctuations, and trouble sleeping. But the real question for which people want an answer, is what can we do about it? Therefore in this article, we’ll explore a few simple ways to improve your gut health from the comfort of home.1 2

Eat Gut-Friendly Foods

Gut-Friendly FoodsYour diet is absolutely crucial to the health of your gut. If you’re experiencing unpleasant digestive or leaky gut symptoms, try introducing more of these foods into your regular diet. The goal here is to promote greater bacteria diversity. You want to strike a healthy balance of good and bad bacteria in your gut, otherwise known as your microbiome. Here’s a list of foods that can help support a healthy gut microbiome3:

Gut-Friendly Foods

Your diet is absolutely crucial to the health of your gut. If you’re experiencing unpleasant digestive or leaky gut symptoms, try introducing more of these foods into your regular diet. The goal here is to promote greater bacteria diversity. You want to strike a healthy balance of good and bad bacteria in your gut, otherwise known as your microbiome. Here’s a list of foods that can help support a healthy gut microbiome3:

  • Fermented foods such as yogurt, kimchi, sauerkraut, and miso
  • Sourdough Bread
  • Certain cheeses
  • Gut friendly veggies including eggplant, zucchini, broccoli, and carrots
  • Gut friendly fruits such as grapes, blueberries, strawberries, and oranges
  • Almonds, cashews, and peanuts
  • Lactose free dairy products
  • Gut friendly grains including rice, corn, oats, and quinoa4

Avoid These Gut-Triggering Foods

Gut-Friendly FoodsThe idea here is to avoid eating too many foods that are difficult to digest and increase gas production. Increased gas production leads to more digestive discomfort and flatulence. According to experts, you want to avoid fermentable oligo-, di-, mono-saccharides and polyols. Yeah, that’s a mouthful. It’s easier to remember by using the acronym FODMAPs. Here’s a list of high FODMAPs foods you want to avoid:

Gut-Friendly Foods

The idea here is to avoid eating too many foods that are difficult to digest and increase gas production. Increased gas production leads to more digestive discomfort and flatulence. According to experts, you want to avoid fermentable oligo-, di-, mono-saccharides and polyols. Yeah, that’s a mouthful. It’s easier to remember by using the acronym FODMAPs. Here’s a list of high FODMAPs foods you want to avoid:

  • Mushrooms, onions, asparagus, and garlic
  • Apples, pears, peaches, cherries, and watermelon
  • Chickpeas, kidney beans, black beans, and fava beans
  • Natural and artificial sweeteners like fructose, sorbitol, and xylitol
  • Fruit juice, soda, wine, and beer5

This list may sound restrictive and include some of your favorite foods or beverages. That doesn’t mean you have to eliminate these foods altogether. Just keep in mind, the more of these you consume, the more likely they are to contribute to unpleasant digestive symptoms.

Audit Your Current Lifestyle

Gut-Friendly FoodsThe following stuff isn’t exciting or sexy. But incorporating these simple lifestyle changes can move the needle dramatically. All of these will help reduce digestive distress and restore smooth, comfortable digestion. Not to mention improve your gut health overall.

Gut-Friendly Foods

The following stuff isn’t exciting or sexy. But incorporating these simple lifestyle changes can move the needle dramatically. All of these will help reduce digestive distress and restore smooth, comfortable digestion. Not to mention improve your gut health overall.

  • Exercise more and on a consistent basis. You don’t need to get crazy here. Even going for a relaxing walk every day can help.
  • Get more sleep. Many of us are sleep deprived anyway, so this can translate into multiple benefits.
  • Reduce stress levels. Stress has been at an all-time high for many of us for almost 2 years now. That’s why it’s more important than ever to take care of yourself and reduce stress as much as possible. Simple activities like meditation, yoga, or going for a massage can work wonders.
  • Quit smoking. This one is pretty straightforward. Cigarettes are filled with all sorts of toxins and carcinogens. None of which are healthy for your gut.6

If You’re Still Looking for Extra Help

Gut-Friendly FoodsLeaky gut and digestive distress can be a tough nut to crack. As you can see, many things can trigger these miserable symptoms. Fortunately, simple lifestyle and dietary changes can go a long way in restoring a healthy gut. Of course, that is all easier said than done. If you’re finding your willpower and discipline tank running low, don’t worry. We have an even easier solution to fix your leaky gut issues in just seconds a day. All from the comfort of your home while still enjoying your favorite foods in moderation. More details are coming soon in your email. So stay tuned.

Gut-Friendly Foods

Leaky gut and digestive distress can be a tough nut to crack. As you can see, many things can trigger these miserable symptoms. Fortunately, simple lifestyle and dietary changes can go a long way in restoring a healthy gut. Of course, that is all easier said than done. If you’re finding your willpower and discipline tank running low, don’t worry. We have an even easier solution to fix your leaky gut issues in just seconds a day. All from the comfort of your home while still enjoying your favorite foods in moderation. More details are coming soon in your email. So stay tuned.

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