How your food sensitivities may be linked to leaky gut and gut friendly chia pudding recipes

Leaky gut or intestinal permeability has gained a lot of popularity in recent years but isn't widely recognized by the medical system.

 So what is Leaky Gut Syndrome?

It is when the tight junctions malfunction which links epithelial cells linked together. These cells protect our intestines and are the opening between our intestines and our bloodstream. This is key because these tight gap junctions will open when essential nutrients need to enter the bloodstream but also making sure that tiny particles (undigested food, bacteria and toxins) that aren't meant to go through, don't (1).

What are some common symptoms?

  • bloating
  • gas
  • multiple food sensitivities
  • fatigue
  • poor skin health
  • brain fog

What causes leaky gut syndrome?

Although it's still up for debate, some of the potential factors are (2):

  • yeast overgrowth
  • poor gut health (IBS, IBD, celiac disease)
  • autoimmune diseases
  • stress
  • mood imbalances
  • poor diet
  • use of NSAIDs

How do I find out if I have it? (1)

  • Zonulin or Lactulose Tests
  • IgG Food Intolerance Test
  • Stools Tests
  • Organic Acid Vitamin and Mineral Deficiencies Tests
  • Lactulose Mannitol Test

What do I do if I have leaky gut syndrome?

  • reduce/remove food sensitivities
  • reduce processed foods and refined carbohydrates
  • increase intake of anti-inflammatory foods (bone broth, turmeric, fatty fish, etc)
  • support the gut lining with supplements and herbs i.e. l-glutamine, digestive enzymes, collagen, etc.
  • practice mindful eating
  • take a good probiotic
  • eat fermented foods (be sure to start small)
  • find ways to manage stress 

 

     

    Build Your Own Chia Pudding

    This build your own series is very versatile as it allows you to add whatever flavours you want to an easy base recipe. Chia pudding is also something that can be eaten for breakfast or as an afternoon snack.

    They are also great for people who are busy because you can prep a few for the week, leave them in the fridge and grab them when you need them.

    Here is how it works: 

    Base ingredients:

    • 1 cup of plant-based milk
    • 1/4 cup chia seeds

    Process:

    1. Add ingredients to a jar and let sit for 3-5 hours in the fridge or leave overnight. 
    2. To be honest, this won't be the tastiest treat on its own, so I suggest adding some more flavours. 

     Other ingredients to choose from include:

    • Cacao nibs, dairy-free chocolate chips or cocoa powder
    • Vanilla 
    • Oats
    • Cinnamon
    • Nutmeg
    • Coconut flakes
    • Nut/seed butter
    • Fresh fruit for toppings
    • Nuts and seeds
    • Peppermint extract
    • Protein powder

    Keep reading for some recipe ideas!

    Chocolate Banana

    Ingredients:

    • 1 cup plant-based milk
    • 1/4 cup chia seeds
    • 1 tbsp pure maple syrup
    • 1-2 tbsp cacao powder
    • Serve with fresh banana slices

     

    Vanilla Raspberry

    Ingredients:

    • 1 cup plant-based milk
    • 1/4 cup chia seeds
    • 1 tbsp honey
    • 1/2 tsp vanilla extract
    • Serve with fresh raspberries 

    Peppermint Cinnamon Oats

    Ingredients:

    • 1 cup plant-based milk
    • 1/4 cup chia seeds
    • 1 tbsp pure maple syrup
    • 1/4 tsp peppermint extract
    • 1 tsp cinnamon
    • 1/2 cup gluten-free rolled oats
    • Serve with fresh apple

    Sources

    1. https://draxe.com/health/7-signs-symptoms-you-have-leaky-gut/
    2. https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451

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