I'm in the process of healing my leaky gut (caused, I am fairly certain, by years of antibiotics, a few months of NSAIDs, and, after going paleo, continuing to eat a lot of FODMAPs while being unknowingly intolerant of them), and its much much butter. I'm symptom-free, I think, and can eat more or less anything except any significant quantity of FODMAPs (grains, I haven't tried). Now that I've figured out what's up, I devoted probably days of time to looking at clinical trials and researching things that improve intestinal hyper permeability, as there isn't very much information on Paleohacks or any other paleo pertinent site. Below is what I've come up with- hopefully it will save others some time.
1) zinc supplementation 2) green bananas (and resistant starch in general) 3) butyrate 4) glutamine 5) whey protein 6) L-arginine
It also seems that there is some good, but less extensive, evidence that IGF-1, quercetin, and- inconveniently for paleo-eaters- dietary methionine restriction might help as well. Does anyone have any light to shed/criticisms/anything to add?
asked byCeline (431)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on March 12, 2013
at 06:29 PM
The information on the internet in relation to leaky gut is sometimes too generic so few tips from somebody who experienced leaky gut might be of help:
Consider adding 1. vitamin D, I gradually worked up to twice a week 8 minutes in sunbed
- colostrum would only consider in severe cases (see my note on supplements below)
- replace omega 6 by saturated fat (should be obvious if you got to this site), do not supplement omega3
- weight training (growth hormone supporting recovery of GI tract)
- fast (well hydrated)
- meditation for stress management
- belly breathing (vagus stimulation)
Also, keep in mind healing leaky gut is also about what you avoid, Below I list few food items that are accepted as paleo but evidence exists that they affect intestinal barrier
- eggs due to lysosyme content
- any amounts of alcohol,
- dairy if sensitive to it, you will be able to reintroduce it in 2-3 months
A word on supplements: when I had leaky gut it took me quite a while to realise that one of my multivitamines is causing the reaction (probably magnesium stearate added in most pills). As a result I went literaly pill free and that was the tipping point since I have seen the leaky gut consistently diminishing. No negative side effect from not popping pills for more than a year now. Supplement by real food:
steak (glutamine), green banana (prebiotics), homemade kefir, acidophilous milk, yougurt (probiotics) apples (pectin, quercetin), butter (butyrate) seafood (zinc) fatty fish (omega 3) blueberries (resveratrol) beef stock (gelatin)
It is a lot of changes you need to do over longer period of time so find a way to keep yourselves motivated. I found joesgoals.com a good tool to help with that.