Inflammation helps the immune system stand guard and attacks any invaders that might be storming your body trying to cause harm. However, it is effective only in the short term. Chronic inflammation, on the other hand, can continue for weeks and the damage caused to the body by prolonged inflammation leads to health problems like obesity, heart disease, cancer, irritable bowel syndrome, and leaky gut syndrome.
Beans are foundational in an anti-inflammatory healing plan. They are fiber-rich and support healthy gut flora and digestive tract.1 Berries, organic fruits, veggies, ginger, garlic, celery, and parsley are some of the other healthy foods that heal a leaky gut and help fight inflammation in the body.2 Here is a list of foods that help you to naturally get rid of the leaky gut syndrome and fight prolonged inflammation in the body.
1. Black Beans
A diet high in refined grains and sugars encourages overgrowth of intestinal bacteria and yeasts that may tunnel through the intestinal lining and contribute to leaky gut. This is why healing inflammation through improving digestion is imperative. Beans are a core component of an anti-inflammatory diet. They contain slowly digesting carbohydrates and plant proteins for sustained energy and controlled blood sugar, in addition to cleansing fiber.
Black beans contain anti-inflammatory anthocyanin pigments and are mineral-rich, providing valuable nutrition. They are found to lower inflammatory markers and can boost your immunity too. They are good for the heart and increase brain function. Mash black beans with your favorite seasonings for a delicious dip or add black beans to pasta dishes as part of your weekly balanced diet to raise your immunity naturally.3
2. Dark Colored Berries
The liver is the largest organ in the body. One of the liver’s many tasks is to recognize and neutralize the poisons that the body creates. Leaky gut makes the job of the liver more difficult by forcing it to break down undigested food particles as well as deal with microbes and their by-products that have entered the bloodstream.
Blueberries are also an outstanding choice with a lot of natural immunities your gut can use, and as they are digested, they can modify the bacterial landscape of your gut. Berries that are darker tend to have high levels of flavonoid value and contain quercetin. Quercetin is an antioxidant that boosts gut integrity and helps to reverse your leaky gut.4 Thanks to a surplus of antioxidants, blueberries protect the body from oxidative stress and reduce inflammation. Blueberries repress cognitive decline and improve memory and motor function.5
3. Organic Fruits And Veggies
Fruits and vegetables are necessary when you are restoring gut balance. Bananas can play a vital role in helping your stomach reduce inflammations. Bananas are high in magnesium and potassium, nutrients that are very good for the gut. They work in establishing order and balance among the microbes in your gut. Vegetables can also play a healing role.
Cruciferous veggies like broccoli and kale, spinach and cabbage will get easily broken down by the microbes in your gut, where the sulfur compounds in these vegetables will be used to fight off inflammation and protect you against many different types of cancers. Leafy greens are the first line of defense for your gut health. Veggies loaded with insoluble fiber are also great for your gut. Artichokes, zucchini, asparagus, carrots, green beans, and cucumbers are great choices.
The fiber makes its way to your gut and feeds the good bacteria. You can grow healthy gut flora by eating veggies and fruits with a high insoluble fiber content. Try to buy veggies and fruits that are grown locally and organic. Any vegetable or fruit sprayed with chemicals or treated with unnatural products will make it harder for your body to digest which in turn promotes inflammation.6
4. Ginger, Garlic, Parsley, And Celery
Ginger is a good bet when you need anti-inflammatory strength. In addition to its important role in preventing ulcers and treating disorders of the gastrointestinal tract, ginger extract is helpful for the proper absorption of nutrients in the small intestine. Ginger’s constituents are naturally absorbed very rapidly through the intestinal lining.
Ginger also helps enhance the body’s production of bile, which further aids proper digestion. It also promotes easier transit of digested matter. Its antibacterial components support probiotic levels, encouraging their growth in the intestinal tract. Colon health can be preserved by using a great drink made from carrots, parsley or celery, garlic, and ginger. Garlic helps to cleanse the gut from harmful bacteria.
Drinking the juices made using the mentioned ingredients helps to speed up the healing process of the digestive tract. Juice extracted from carrot, celery and endive will assist in ridding the body of leaky gut syndrome.7
Gut health is imperative for the health of the entire body. Keep away inflammatory foods like refined grains, sugars and processed food that can cause harm to your intestine and liver. Include black beans, berries, organic veggies and fruits, greens and herbs with antioxidant properties in your daily diet to heal your leaky gut.
|↑1||Nielsen, Desiree. Un-junk Your Diet: How to Shop, Cook, and Eat to Fight Inflammation and Feel Better Forever. Skyhorse Publishing, Inc., 2017.|
|↑2||Axe, Josh. Eat Dirt: Why Leaky Gut May be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure it. Pan Macmillan, 2016.|
|↑3||Câmara, Cristiane RS, Carlos A. Urrea, and Vicki Schlegel. “Pinto beans (Phaseolus vulgaris L.) as a functional food: Implications on human health.” Agriculture 3, no. 1 (2013): 90-111.|
|↑4||Armeli, Alicia. “The Body’s Second Brain: How Your Gut Could Be Affecting Your Mood.”|
|↑5||Rae, Jaclyn. “Anti-Inflammatory Foods.”|
|↑6||Hopkins, Amanda. “Clean Gut: How to Restore Gut Balance to Improve Digestive Health, Boost Metabolism and Lose Weight.” Insight Health Communications, 2017.|
|↑7||Tenney, Louise. “Colon Health.” Woodland Publishing, 1997.|