Gut-healing strategies -
Processed foods include many convenience meal items, like packaged cereal, boxed mac 'n cheese and frozen pizza. These meals are loaded with artificial ingredients, and although their nutrition labels might say they include healthy nutrients, the nutrients are often artificially added in ways that are more difficult for your body to process.
Whole foods are foods that are not processed at all, like fruits, vegetables, nuts and beans, or foods that are only lightly processed, like whole grain bread or pasta, milk, cheese and tofu. When you cook at home using whole foods, you generally save money, prepare more than a single serving, and enjoy meals good for your gut and kidney health.
Check out our many delicious recipes on the American Kidney Fund's AKF Kidney Kitchen® for tasty meals you can cook using whole food ingredients.
Fruits and vegetables grown with pesticides contain fewer types of beneficial microorganisms than organic foods, which are grown without any pesticides on farms that are certified organic by the U. Department of Agriculture.
You can find organic food at organic grocery stories, in organic sections at supermarkets and at farmers markets even if a farm is not certified organic, farmers who sell produce at farmers markets is often grown with fewer or no pesticides.
By eating organic foods, you will consume more of the healthy bacteria that will keep your gut flora — bacteria cultures — diverse and balanced. Remember to wash your produce before eating it!
Fiber helps your body process the food you eat, absorb nutrients and eliminate toxins and waste successfully. Fiber is found in most fruit, vegetables and whole grains, but these foods are not all created equally. Fresh greens, veggies and fruits, especially those with edible skins like potatoes, carrots and apples, are usually high in fiber.
I've got a super yummy bone broth recipe here. As an alternative, the protein profile in our Paleo-Inspired All-in-One Shake matches what you find in immune-boosting bone broth. You'll find our Paleo-Inspired powder in Chocolate , Vanilla, or Caramel. Protein First Enzymes combines digestive enzymes and select botanicals to help promote efficient digestion of fats, carbohydrates, and proteins even problem proteins like gluten.
Intermittent fasting gives your hardworking gut a break and shifts the balance of gut bacteria. That means you stop eating after dinner, sleep for at least eight hours, and push breakfast forward the following morning.
After that, try shortening your eating window one day a week to just one hour. We call that one meal a day or OMAD, where you eat one healthy meal and fast the other 23 hours. Doing that sends your gut healing into overdrive and helps balance your blood sugar. Learn more about intermittent fasting and how to do it correctly in this blog.
The right kind of exercise helps increase the diversity and health of your gut bacteria. High-intensity interval training HIIT is one of my favorite ways to get an intense, full-body workout in less time than it takes to find a parking space at your gym.
Learn how you can get a complete workout in just eight minutes here. Polyphenols are plant compounds that act as antioxidants. Research shows that polyphenols can also support intestinal barrier function, your immune response, and healthy gut bacteria.
Foods and beverages like berries, red wine, dark chocolate, coffee, and tea contain good amounts of gut-supporting polyphenols. Some of these — coffee, dark chocolate, and red wine — are dose-dependent: A little bit can support gut health, but too much can be unhealthy.
Artificial sweeteners are all-around bad news for your waistline and overall health. But their worst impact may be on your microbiome. One study found that the equivalent of just two cans of diet soda can turn healthy gut bacteria into disease-causing bacteria.
When the once healthy bacteria went rogue, they attached themselves to and destroyed cells that line the intestinal wall. Artificial sweeteners can also change your gut so that it becomes more glucose intolerant. That flat out increases your risk of diabetes. The major cause of leaky gut is stress, because it causes your gut to become more permeable.
Stress can also disrupt the balance of gut bacteria, leading to weight gain and other issues. Yoga, meditation, and walks with your dog are great stress-crushers. Find what works for you and prioritize it.
Sometimes, healing your gut demands working with a functional medicine doctor, who can pinpoint specific issues and address your unique situation.
But these 10 strategies can go a long way toward healing leaky gut and other issues that can hold your weight and overall health hostage. My Ultimate Health Roadmap is a short, actionable guide that shows you how easy it can be to take small but important steps every day toward staying fit, healthy, and positive.
Grab your FREE guide here. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.
The information here is not intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease. Replacing carb and sugar-loaded breakfasts with a powerful, protein-packed shake is EASY when you have taste-tested recipes that rock!
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