By Dr. Michelle Irwin

Every day we hear about digestive issues that our patients are having or that are prevalent in the population. The most common things we hear about can be boiled down to a "Leaky Gut" or holes between the cells of the intestines. The links between cells are known as tight junctions and "glue" these cells together. In people with Celiac disease and other intestinal complaints, these junctions come apart, allowing a large amount of indigestible gluten fragments to seep into the underlying tissue and incite immune system cells, leading to inflammation of the gut.

Inflammation is showing up more and more in research as one of the leading causes of most preventable health issues. Clearing our systems of the inflammatory particles our food sources can leave behind can help with the healing of these health issues and help us lead a happier and more active lifestyle. Knowing where we are getting inflammatory foods or products in our daily routine can help us identify the places, we need to start making changes.

This list has foods that can increase the prevalence of leaky gut:

• Refined carbohydrates- white bread and other processed foods
• Cereal grains
• Sweeteners
• Bad vegetable oils- canola oil, margarine, and "vegetable" oil
• Legumes- beans, lentils, peanuts, peas, chickpeas, soybeans, green beans, kidney beans, etc.... These are high in protein but also carbohydrates.
• Dairy products
• Soda, juice, and alcohol

I have good news though! I also have a list of foods that decrease leaky gut!

• Non-starchy vegetables- artichokes, asparagus, brussels sprouts, broccoli, carrots, mushrooms, onions, salad greens, squash, tomato, and others
• Some fruits- berries, citrus fruits, peaches, plums, apricots, cherries, and pears
• Grass-fed meats, free-range poultry, and wild-caught fish
• Range fed eggs
• Natural healthy fats- olive oil, avocado, palm oil, coconut oil, and grass-fed butter
• Some nuts and seeds- almonds, cashews, pistachio, and pumpkin seeds
• DRINK WATER- A good rule is about half your body weight in ounces of water a day

When we are working toward a toxic free life, we need to think about what we are putting into it just as much as what we want to get out of it. We have some great supplements in office that will help you get the proper nutrition without the fillers that can lead to that leaky gut inflammation. Check out our Greens First and Super Nutrients or ask us what else would be best for you.