Fighting Inflammation : Fixing ‘Leaky’ Gut

Correct Diet is the Key to Fighting Inflammation

Chronic low-grade inflammation causes acute discomfort and leads to weight management and visceral fat problems. You’re more likely to suffer various diseases like heart disease, stroke, diabetes, and even cancer.

The foods you consume directly impact the bacteria in your gut, influencing the balance between pro-inflammatory and anti-inflammatory responses.

Anti-Inflammatory Foods to Eat:

  • Fruits: Particularly fruits with bright colours, such as red grapes, cherries, and berries, are rich in antioxidants and polyphenols, which have anti-inflammatory properties.
  • Vegetables: Dark leafy greens like spinach, kale, and spring greens are excellent sources of anti-inflammatory nutrients.
  • Nuts and Seeds: Almonds, walnuts, and flaxseeds are known to have anti-inflammatory effects and are associated with reduced markers of inflammation.
  • Resistant Starches:  Resistant Starches from Green Bananas and Legumes (Chickpea, beans) , cooked and cooled rice and potatoes, raw Oats, support a healthy colon and may help prevent diseases like cancer.
  • Healthy Oils: Olive oil and flaxseed oil are good choices due to their high omega-3 fatty acid content, which is known for its anti-inflammatory properties.Fast food oils and trans fats are not good choices.
  • Fatty Fish: Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which have long been shown to reduce inflammation.
  • Coffee, Cocoa, and Green Tea: These beverages contain polyphenols and antioxidants that contribute to anti-inflammatory effects.

Inflammatory RISK Foods to Avoid:

1. Sugary Sodas, and Colas: Beverages high in added sugars and artificial sweeteners lead to inflammation in the body.

2. Energy Drinks: These are often loaded with added sugars, artificial sweeteners, and caffeine, which can have potential inflammatory effects and disrupt your digestive rhythm.

3. Artificial Sweeteners: While offering a low-calorie alternative to sugar, they still have implications for inflammation within the body.

Confectionery: Go for the darkest chocolate, don’t eat ice cream except ‘pure’ ice cream. (Emulsifiers in mainstream ice cream may cause damage to stomach lining)

Reversing Leaky Gut:

Dietary and lifestyle measures that help reverse gut permeability and support gut health:

  •    - Increase fibre intake
  •    - Incorporate probiotic-rich foods
  •    - Consume omega-3 fatty acids
  •    - Limit added sugars and potential triggers
  •    - Hydrate adequately
  •    - Manage stress and ensure adequate sleep
  •    - Engage in regular physical activity
  •    - Minimize toxin exposure

Probiotic Strains:

Choose the right probiotic strains that support gut health and overall well-being. Some of the beneficial probiotic strains included in Gut Wellness Yogurts are

  •   Lactobacillus reuteri
  • - Lactobacillus gasseri
  • - Bifidobacterium coalugans
  •    - Lactobacillus rhamnosus GG (LGG)
  •    - Bifidobacterium lactis
  •    - Lactobacillus acidophilus
  •    - Bifidobacterium bifidum
  •    - Lactobacillus plantarum
  •    - Saccharomyces boulardii

Immune Function Support:

Several probiotic strains influence immune function and support overall immune health:

  •    - Lactobacillus rhamnosus GG (LGG)
  •    - Bifidobacterium lactis
  •    - Lactobacillus acidophilus
  •    - Lactobacillus casei
  •    - Bifidobacterium longum
  •    - Lactobacillus plantarum

The influence of probiotics on digestive and immune function is an ongoing area of research. Seeking guidance from a healthcare professional can help identify the most suitable probiotic strains to support specific health needs and goals.

By adopting a balanced diet, managing stress, and making lifestyle adjustments, you support gut health and work towards reversing gut permeability. Additionally, maintaining a balanced and diverse gut microbiota through Gut Wellness Yogurts, a varied diet and healthy lifestyle also contribute to supporting overall immune health and wellness.