Intestine Issues
Start making changes to your diet today!
Imbalance of stomach bacteria is the most common problem with the intestine. The small intestine and large intestine (colon) are home to millions of bacteria. These bacteria are often known as gut flora. Gut flora are important as they perform a variety of tasks. There are also some which are commensal, meaning that although they do not provide any major benefits they live within us in harmony and do not cause any harm. However their growth can get out of hand and cause some issues. This could be due to a diet high in sugar, alcohol and refined carbohydrates.
- Certain strains of bacteria feed off of refined carbohydrates and break them down into short-chain fatty acids, creating gas and causing bloating.
- Another strain of bacteria can break down bile salts before your body has a chance to use them. Bile salts breakdown fats and without them you have fat malabsorption or/and diarrhea.
- A third type of bacteria can produce toxins that damage the lining of the small intestine. This happens when harmful bacteria or yeasts may overpopulate the stomach. This prevents your body from absorbing the nutrients you need and can lead to what we call leaky gut. (You may also find that it is called ‘gut dysbiosis’ or ‘increased intestinal permeability’)
Leaky gut
Symptoms of leaky gut are in abundance. These are:
- Bloating and weight gain
- Chronic fatigue syndrome
- Celiac disease
- Crohn's disease
- Environmental illness
- Hives
- Acne
- Allergies
- Inflammatory joint disease / arthritis
- Intestinal infections
- Pancreatic insufficiency
- Ulcerative colitis
- Giardia
- Eczema
- Psoriasis
- Food allergies and sensitivities
- Liver dysfunction
- Rheumatoid arthritis
- Irritable bowel syndrome
- Depression
- Hyperactivity; learning and behavioral disorders
- Low libido
Leaky gut in more detail
Leaky gut is often associated with alcoholism or excessive alcohol intake where the stomach lining is destroyed by excess alcohol. More often than not a doctor will rule out leaky gut if you are not an alcoholic or excessive drinker. Unfortunately leaky gut can also be caused by food intolerance, excessive sugar intake (note that alcohol has a high amount of sugar also), refined carbohydrates and over use of antibiotics.
What happens is that the stomach lining becomes damaged and the gaps between the cells in the lining become larger allowing food particles and other harmful substances to pass through into the body. This could be the cause of many food intolerances due to the fact that undigested food passing through the stomach can cause immune reactions resulting in wide-ranging symptoms such as those listed above. So in a nut shell one cause of leaky gut could be caused by food intolerances which in turn can cause more food intolerances.
Leaky gut can eventually cause IBS (Irritable-Bowel-Syndrome ), obesity and even heat disease so it is important to sort out the problem in its early stages.
Remember that what you put into your body is very often the determining factor for your health. Making changes to your diet will usually heal your leaky gut.
Be sure to eliminate:
Sugar and sweeteners (Sugar can come in many different forms)
Alcohol
Starchy vegetables (Corn, peas, parsnips, potatoes, pumpkin, squash, marrows and sweet potato)
Fruit juice
Dried fruits
Mushrooms
All Vinegar except Apple cider vinegar
Aged cheese
Caffeine
Stress
Limit your intake of fruit and raw vegetables until you notice an improvement. Steam your vegetables.
Eat plenty of:
Protein
- organic chicken
- wild fresh fish (not shell fish) and oily fish
- legumes
Fermented products
- Sauerkraut
- kefir
- yogurt (plain, full-fat and unsweetened
Kimchi (Korean dish of fermented cabbage, cucumber, radish, spring onion)
Miso (Fermented soya bean soup)
Tempeh (cooked and slightly fermented soybeans and formed into a patty – Please note that this is not tofu)
Fibre rich foods
- kidney beans
- chickpeas
- black beans
- white beans
- avocados
- quinoa
- buckwheat
- whole grain rice
- spelt pasta
- edamame (young soya beans)
- lentils
- artichokes,
- oats
- peas
- broccoli
- barley
- almonds
- pears and apples {fruit in moderation})
- Garlic – especially raw garlic
- Onions
- Tumeric
- Avocados (Mentioned under fibre but also high in good fats and enzymes)
- Nuts
- Seeds
- Dark leafy greens
- Broccoli (Mentioned under fibre but also high in natural anti-biotic properties and anti inflammatory properties such as sulforaphane, one of those amazing phyto-nutrients found in cruciferous vegetables.
- Cauliflower
- Brussel sprouts
- asparagus
- Radishes
- Turnips
- Beetroot
- Chilies
- lemon
Use the following oils:
- Virgin coconut oil - to cook with
- Extra virgin olive oil - to heat something on very low heat or on salads
- Organic butter - to cook with
Use the following on salads:
- Apple cider vinegar
- Lemon Juice
Drink plenty of:
- Lemon water throughout the day
- Warm water with lemon half an hour before you eat
- Ginger tea, chamomile, peppermint tea or dandelion tea after you eat
- Cabbage juice once a day, preferably well in between meals (a traditional remedy used to heal the stomach lining)
Take:
- Cats Claw Herb
- Digestive enzymes
- Probiotics and prebiotics
- Deglycyrrhized liquorice (liquorice which has had a harmful component removed) to regenerate the cells of the stomach lining
- Slippery elm to soothe stomach mucosa
- Mastic gum to kill the bacteria
Other important points to note:
- Zinc in your diet as this is important for the production of HCL. Increase your zinc intake through whole foods such as Pumpkin seeds, beans, wholegrain cereals, brown rice and potatoes. Ensure you are having enough vitamin C, E, B6, and minerals such as magnesium as these all help to increase zinc absorption in the body.
- Biovlaveniods, another amazing phyto-nutrient, are also important to cure stomach and intestinal problems. Bioflavenoids aid the the immune system by protecting the cells of the body against environmental pollutants. These phyto-nutrients are found in a number of vegetables, fruit and herbs but not all are suitable for someone suffering from stomach problems. Many of the suitable food sources listed above are high in biovlavenoids.
- B vitamins, especially niacin (B3), thiamine (B1) and pyridoxine (B6), all help with HCL production. All of these should be part of a balanced diet.
- Do not eat proteins and carbohydrates/starches together.
- Eat proteins with low starchy vegetables and with good fats (avocado, banana)
- Eat starches/carbohydrates with vegetables.
- Eat fruit alone – not with meals.
- Don´t overeat
- Chew your food well as this stimulates the digestive enzymes in your mouth which break up food into smaller particles which are easier to digest.
- Don´t eat right before going to sleep. Eat at least three hours before.
- Don’t lie down immediately after eating. If you need to lie down, prop yourself up with pillows so that your head and upper body is raised.
- Don´t drink cold water before or with meals.
What are Prebiotics?
Prebiotics are fibre found in many fruits and vegetables, such as the skin of apples (eat organic only, otherwise peel), whole grains, bananas, onions, garlic, honey, bananas, Jerusalem artichoke, artichoke, chicory root and beans. Prebiotics are not broken down by your body but they are food for probiotics.
Unfortunately you need to eat a lot of prebiotic fibre to have your daily amount. Moreover people who not consume high probiotic foods may have more difficulties digesting prebiotics. So, although I advise to take the naturopathic route and get all your nutrients from food, I make an exception here, and advise that if your diet is lacking these good bacteria, then supplementation is a good option and a must if you have digestive problems such as leaky gut. Probiotics and Prebiotics can also be found in one tablet supplements.
They are also good if you suffer from the common cold and flu and must be taken if you are on antibiotics. Something which doctors often fail to mention.
Prebiotics are fibre found in many fruits and vegetables, such as the skin of apples (eat organic only, otherwise peel), whole grains, bananas, onions, garlic, honey, bananas, Jerusalem artichoke, artichoke, chicory root and beans. Prebiotics are not broken down by your body but they are food for probiotics.
Unfortunately you need to eat a lot of prebiotic fibre to have your daily amount. Moreover people who not consume high probiotic foods may have more difficulties digesting prebiotics. So, although I advise to take the naturopathic route and get all your nutrients from food, I make an exception here, and advise that if your diet is lacking these good bacteria, then supplementation is a good option and a must if you have digestive problems such as leaky gut. Probiotics and Prebiotics can also be found in one tablet supplements.
They are also good if you suffer from the common cold and flu and must be taken if you are on antibiotics. Something which doctors often fail to mention.
What are Probiotics?
The most common forms of beneficial bacteria are lacto acidophilus and bifidobacteria. They are known as probiotics. You can find these in many live yoghurts. They can also be found in Tempeh, Sourdough bread, Miso soup, Kimchi, sauerkraut, sour pickles, Olives and Kombucha tea. You can also find them in some nut milks.
These bacteria perform the following vital tasks:
The most common forms of beneficial bacteria are lacto acidophilus and bifidobacteria. They are known as probiotics. You can find these in many live yoghurts. They can also be found in Tempeh, Sourdough bread, Miso soup, Kimchi, sauerkraut, sour pickles, Olives and Kombucha tea. You can also find them in some nut milks.
These bacteria perform the following vital tasks:
- Assist with the absorption and formation of some B vitamins, some forms of vitamin K and some minerals.
- Ferment the indigestible fibre in to provide energy for the cells in the colon and produce more beneficial bacteria.
- Provide protection to the lining of the intestines from invasion by harmful bacteria and other substances