The 10 BEST Foods for Leaky Gut
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- Опубликовано: 12 июн 2024
- Leaky gut is COMMON. Finding the best foods for leaky gut can be confusing since much of the dietary advice is mixed.
Fortunately, extensive research has been conducted in this area and can show us exactly which foods are health-promoting for leaky gut. Tune in to hear the top 10 and how to get them in your diet.
And if you have any additional questions you would like answered in the future, let me know in the comments!
Watch/Read Next…
A Step-by-Step Guide to the Low FODMAP Diet: drruscio.com/low-fodmap-diet/
Low FODMAP App: www.monashfodmap.com/ibs-cent...
Low FODMAP Diet Guide Download: drruscio.com/getlowfodmapguide/
How to Drink Bone Broth: drruscio.com/how-to-drink-bon...
Can You Get Enough Probiotics From Foods: • Can You Get Enough Pro...
Timestamps
00:00 Intro
01:36 Turmeric
05:14 Clove & Peppermint
07:04 Dark Chocolate & Berries
11:19 Low FODMAPs
14:59 Bone broth
17:10 Kefir
18:14 Kimchi
19:45 Sauerkraut
20:23 Beef, Chicken, & Eggs
22:21 Omega 3s
23:39 Fiber
Featured Studies
www.sciencedirect.com/science....
pubmed.ncbi.nlm.nih.gov/37051...
pubmed.ncbi.nlm.nih.gov/32171...
pubmed.ncbi.nlm.nih.gov/32232...
pubmed.ncbi.nlm.nih.gov/30256....
pubmed.ncbi.nlm.nih.gov/35721...
pubmed.ncbi.nlm.nih.gov/31387...
pubmed.ncbi.nlm.nih.gov/30202...
pubmed.ncbi.nlm.nih.gov/30453...
pubmed.ncbi.nlm.nih.gov/23244...
pubmed.ncbi.nlm.nih.gov/30202...
pubmed.ncbi.nlm.nih.gov/34371...
pubmed.ncbi.nlm.nih.gov/36677...
pubmed.ncbi.nlm.nih.gov/33388...
pubmed.ncbi.nlm.nih.gov/26137...
pubmed.ncbi.nlm.nih.gov/28722...
pubmed.ncbi.nlm.nih.gov/30992...
pubmed.ncbi.nlm.nih.gov/30108...
pubmed.ncbi.nlm.nih.gov/18806...
pubmed.ncbi.nlm.nih.gov/27466...
pubmed.ncbi.nlm.nih.gov/33382...
www.heart.org/en/healthy-livi...
www.hsph.harvard.edu/nutritio....
pubmed.ncbi.nlm.nih.gov/14992...
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DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.
Music featured in this video: "Modern Technology" by Andrew G, audiojungle.net/user/andrew_g
*Full transcript available on RUclips by clicking the “Show transcript” button on the bottom right of the video. 
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Great content Dr. Ruscio, I Have been battling IBS-C for a long time. I'm very health conscious and exercise regularly. However in the last 12 years since the start of my digestive issues I have been leaning toward intermittent fasting 16/8, lower carb. I do get tired but it help me at least start my day where i can at least eat. The last year and a half has been not good with IBS symptoms. Again your videos helped a lot and started taking different probiotics (suppl and from foods), low FODMAP,
AT the end of the day I feel defeated because I'm very active/athletic, I get really hungry then I eat consciously as above mentioned and still get so bloated/Fatigue/lethargic, or brain fog. Any thoughts would be greatly appreciated. Thank you
I have every symptom of leaky gut - and for pretty much 1 yr before I figured this out. (suspected dehydration due to coffee intake for const - into diarr as I'd have to use a tea to get things moving). Long story short I've cut everything except.. the high fodmaps as my "snacks" - no wonder I'm having flare ups with avocado, onions & garlic - also banana & pineapple for bromelain.. I'm just scaling this back since I was doing so well the past 3 weeks
Is leaky gut cureable?
@@mudasarzafar9084 I hope so - so far I'm exactly 2 months into carnival and it's gotten A LOT better & when I stick to meat-eggs-only with very little other foods I have zero bloat/gas & feel great. I keep trying to find people who are on this diet that had it & how long it takes to go away so I have an idea of a timeframe to expect
So....I have so many of these symptoms of "leaky gut".....AND....GERD...and possibly "Barret's Disease" of the esophagus....AND...histamine intolerance/overload (acute chronic urticaria).....possibly SIBO/SIFO....fatty liver....possible gallstones(again) and/or bile sludge....pancreatitis....tinnitus....tried going Keto again beginning of this year....but the tinnitus flared extremely loud....then urticaria sprung forth all over my skin from top to head to tip of toes!.... so doing online research of multiple You Tube Doctors...I should NOT eat any High Histamine foods...NO High Oxalate foods....NO spicy foods.....and now NO High FODMAP foods....and I ALWAYS have drank filtered water......do you think breathing air is still OK? or should I stop doing that too?!
Thanks for everything Dr. Ruscio! I'm currently recovering from leaky gut, and I've found that during intense flare ups, a mixture of 2oz of whole leaf aloe vera juice, 1tbsp of psyllium husk, and 16 oz of cool water calmed the flare ups immediately! This may help for someone also going through it!!
Wish I could find a good doc like this. All docs seem to do now is look at you then prescribe some meds that don't address the issues causing the symptoms😕
Same experience I've been having. It's messed up.
Watching from Belize City thank you so much for information ❤
Gosh! Dr. Michael, Thank you so much for explaining things easier for people like me who is suffering from from that ghastly gut problem. I don't go out anymore as I am so scared of having an accident (restroom) problem, so I am a prisoner in my own home, basically, I do not have a life anymore, May God Bless you.
You can go outside providing you are fasting. Eat at home only
Dr ruscio, will you do a full video on Heavy metals? and its effect on cognition, leaky gut etc? that would be a great video to add to your channel :)
Extremely helpful…
Suffered for years… took personal action ….being consistent…now all is under control feeling great staying away from doctors…!
Glad this helped!
❤😊
😂
Thank you so much. My sis has cron's and having you is truly one of the best things happening in the last year, simply building a diet helped to reduce inflammation and now my sis is in a remission. We are going to continue, trying weatgrass juice, cabbage juice, building a more productive diet. Thank you so so much 🤗🤗🤗🤗🤗
Wonderful!
Thank you Dr Michael for sharing this beautiful information for us
Great informative presentation!
This is gold! thank you for putting this out
WOW I listen to a lot of nutritional talks, but I really appreciate this one. It goes deep but gives application. 🌟
Very good advice. Thanks for sharing g.
Best fricken video ever!!!! You answered all my questions on this topic. I owe you big time!
Thank you!
This was really helpful and informational. You are very underrated, and definitely deserve more attention
I appreciate that! Your feedback means a lot. And I'm so glad you find it helpful. Thank you for watching!
Great video! Everything explained so simply! Thanks
I'm so glad you thought so! :)
Thanks for your honesty
LIST OF 10 (or 11) BEST CATEGORIES OF FOODS (TL:DW):
So it's not really 10 foods.
1 - Turmeric
2 - Clove + Peppermint
3 - Dark Chocolate + Berries
4 - Low FODMAP Foods
5 - Bone Broth
6 - Kefir
7 - Kimchi
8 - Sauerkraut
9 - Beef, Chicken, Eggs
10 - Omega 3
11 - Fibers
I saw afterwards these can also be seen below the video but yeah, I will leave it here anyways.
Your voice is very soothing
Very informative, thank you!
Excellent educator.
Thank you for your informative channel. I appreciate how you back up your information with the results from patient studies. The way you break things down is really helpful in my notetaking and the study findings reassuring of specific dietary change effectiveness.
Thank you Doctor for all your knowledge.
THANKS FOR YOUR GREAT CONTENT!!!!!
I have leaky gut just because excess of antibiotics and ibuprofen after car accidents that I didn't cause. Never heard LG ever in my like, now this in combination with Menopause.....God help me! Thanks for this video.
concise excellent info thanks 🙏
Great information. Thanks.
excellent the most informative i have ever seen on diet and healing the gut.
So happy you think so!
Dr. Ruscio offers the best information and advice on SIBO and IBS that's available!
Personalization with diet is really really important!
100%
I love that u recommend marine collagen instead of animal driven collagen.
Fantastic vidio.helped me sooo much
This was greatly helpful to me.
So happy to hear that. Thanks for watching and commenting too :)
Can't wait!
Thank you very much from the Netherlands
Thank you ever so much. I suffer so much all the time with is. Your advice seems so reasonable. God bless you
You're welcome 🙂
Yes thank you🎉 Information I didn't have
Your channel turned out to be an opening for me. I am already well versed in the topic of healthy lifestyle and nutrition. However, I have some problems with my intestines, or rather, now I understand for sure that I have a mild form of IBS. I am currently taking 3 types of probiotics according to the protocol from your videos and have taken up low fodmap tips, and a package with the addition of Metabolic Daily with akkermansia from Pendulum company will arrive in a few days. Thank you for your efforts for us ordinary people🤝🏻❤
you're welcome.
I want to know the correct diet for ibs
Thank you so much for this as I am recovering from a nasty leaky gut flair-up👍🌝
Stick with it!
All the effort you out in this videos, really, is a blessing in my life and gut health. Thank you so much Dr. Ruscio!!
That means a lot to hear. Thank you so much for the comment and for watching! :)
Thank you 🙏🏼
Thank you sir
Doctor I think you are the proper person to ask this question. Does all this fiber in whole foods damage an inflamed gut?
Sir u suggest low fodmap, but then also kimchi and sauerkraut..which r high fodmap. Cn u pls clarify..as in if one cn take kimchi and sauerkraut and even miso if on low fodmap diet?
Hi Dr. Ruscio. As an experienced figure in the field of gut health, what would you say to a campaign to rename IBS to DBS/DBD? ‘Dysfunctional Bowel Syndrome/Disorder’. The term ‘irritable’ to describe a chronic condition almost seems to trivialise the health implications of the condition. The idea that our gut gets ‘irritated’ doesn’t begin to capture just how unpleasant it can be. It also has so many more implications on general health as you have so extensively highlighted in your videos. I’d be very happy to see the condition reevaluated in this vain. I’d be interested in your thoughts. Many thanks for reading and keep up the great work.
Thank you,God bless
The problem with recommending dark chocolate if you have leaky gut is that you will feel the oxalates in it, in my case I dump the oxalates through my eyes so I wake up the next day with slightly irritated eyes and eye boggers after eating oxalates.
Doctor, thank you for the information provided in your videos
I have struggled with IBS for over 25 years.
Question: what about chia seeds and flaxseed?
hmm you were not paying attention. watch it again.😀
@sandraocasio9706 i also have same qsn
Hi, I was wondering.. where do you get your tshirts from? The fit is nice!
❤ very informative vedio
Thanks!
Great info but every video I would start with leaky gut symptoms, for the general pwrson only understands symptoms instead of the term leaky gut.
Cacao also high in oxalates.
What is your opinion of prebiotic drinks like Teeccino?
thankyou soo much
Hi Dr.. From India... Kerala 👍🏼
All are my favourite spices
You you do a peppermint oil supplement?
Does hot foods have an impact on your gut. Also, I read that with are yearly physical we need to be checked due to water contamination.
what about the oxalates in coco berries clove mint?
I’m NEW…to the LOW FODMAP Diet.
I’m currently seeing a Gastroenterologist in my area.
Hoping to eventually… figure out my gut health.
Thank you for sharing your knowledge!!!😃
Please do a video on eczema
I had a bad reaction from kefir - diarrhea. My doctor said other patients also had bad reaction from kefir..
Regarding Glutamine, there's a fair amount of research on how it feeds cancer cells and tumor growth. As someone who is currently in remission with CLL (Chronic Lymphocitic Leukemia) I have to wonder if supplementation with Glutamine might shorten my progression free survival time. I also wonder if this could be a concern for others in remission from forms of cancer.
Great advice😀! Thank you for the info and reminders. I’ve had ibs since I was exposed to low level carbon monoxide, 6 years ago. Had to have multiple funding polyps removed and am sensitive to everything I put in my mouth now.
Fundic polyps not funding.
Plz ans....
I have psoriasis arthritis. Pain
in joints and Inflammation. Which food i should avoid? I have heard that this is associated with leaky gut.
can u mix dark chocolate and beirres together and make it
smoothie? thanks
I don't understand u suggest low food that feeding bacteria and what about the suggestion of kefir and kimchi? Ls anyone if you could help
İzlediğim en açıklayıcı video sanırım bu. Çok teşekkür ederim.
Can you recommend a dark chocolate that doesn’t contain any heavy metals in it? Thanks so much!
I am starting with the Low Fodmap program (standard) and a probiotic. I am going to commit to this for two weeks. My main issue is bloating.
I wouldn’t eat to much chicken either because of th which polylipid (omega 6) cause it’s inflammatory
A lot of these items are high in histamines so if you have histamine intolerance or mast cell activation syndrome, you may not want to drink bone broth.
Marine collagen is high in histamines! These are things I will not take because of my histamine intolerance.
Yes, this is my challenge. Is the histamine intolerance caused by leaky gut? I wondered about doing the probiotic protocol for 3 months, then slowly reintroduce foods triggering histamine, as well as continuing to avoid gluten & sugar. What are your plans ?
You're right, not all foods sit well with everyone. I for one don't do well with chia seeds. It literelly hurts and feels like a rock in my stomach.
Have you tried soaking them first? Or adding to a smoothie and leaving overnight? I find this help digestion of chia
Would love to hear your thoughts on Akkermansia!
Your probiotic protocol has really helped my gut & thinking of adding Akkermansia
Thanks for all you do
Recorded this yesterday! Release coming soon!
Not to used in excess quantity that is suggested can use 1 teaspoon for curry for ten people
When I eat blueberries or oranges/grapefruit, they just don’t digest and almost look intact after I use the washroom. Same with leafy greens of any kind- although precooked frozen spinach seems to not bother me quite as much
I don’t like the taste of turmeric. What are the other options?
Nuts and seeds also contain a lot of polylipids and or high of omega 6 inflammatory! And nuts usually are not good tolerated! 😀
Soak nuts and seeds over night before eating
Im hopeful that I can get an answer here that might help others as well. One of my biggest struggles is keeping track of optimal times to eat and what foods to not introduce TOGETHER. Ive learned that some vitamins compete with each other if taken at the same time . Are there foods in this list that need to be spaced from each other due to their function? Not necessarily if there are adverse effects , but rather if certain foods will neutralize each others effectiveness if taken together.
All of those 3 are ALWAYS INTERTWINED. Not separate- ever
I tried an l-glutamine supplement but then I got chest pains... going to stick to just taking probiotics and incorporating some of these foods T-T
I have diarhea..maby sibo-ibs..kefir [homemade] hasnt fixed it..store kefir is from powder.
This answers my question how peppermint ended up resolving my lifelong lower right quadrant pain. Enzyme therapy and anti microbial treatment were also helpful but there was something special about peppermint oil.
Love it
Humble request to share some more Indian raw Fruits for better Gut health issues with huge under weight issues issues and leaky Gut issues
I tried the Elemental Meal replacement, but cannot tolerate the choclolate (cocao?). Wasted money. There was no other choice of flavors when I ordered it.
I’m trying to crack my leaky gut, but I’ll go with Laura Frontiero suggestions and use Cellcore supplements!
Almost everything listed is bad for mcas. I struggle with what to do.
Clove tea helped with immediate relief from abdominal discomfort.
Thank You for this video very informative. Everything sounded good until you got to Sauerkraut. 😂.
I am so sick of all the doctors giving their "expertise" on this topic and arguing with each other. When is the professional unprofessional? If they all differ so much? What are people to do or believe, you all want to sell a product. This is enough to make people crazy, STRESSED and much worse!
It’s important to listen to your body as there are some “health” foods could be a threat in the body.
What was he trying to sell? I’m lost as to what you are complaining about.
Amen, to that, proof is in the pudding, went from 300lbs to 167lbs. n counting Didn't happen overnite. You have to reverse your eating habits, to healthier options. They all have good advice, but you have to be your own guinea pig, and find what works for you.😉🇺🇸
9😊😊
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kn🎉😊hc😊dowell6255
Does cancer feed on glutamine? And also glucose? Maybe best not to mess with the glutamine balance?
I think these questions are too broad to be accurately answered
@@DrRuscioDC the question of glucose and glutamine as a food supply for cancer is not to broad to answer check the research from Thomas Seyfried of the Boston school of medicine
May you please clarify: someone with leaky gut problem is it beneficial or can it cause damage if supplementing with probiotics and prebiotics?
We have a video on supplements for leaky gut :
Got 3 months before surgury to cut weak large intestine, and wear poo bad for life, i reguse to have thes surgurry, but one mushroom growing outside the gut infecting womb abd bladder
It's not key-fur as in Keifer Sutherland.
It's keh-fear (keh as in care or ke as is "uh")
I adore you
Q. Hello respected sir most welcome, humble request to share some more raw Fruits for better Gut health issues with SIBO ,ISSUES WITH LEAKY GUT ISSUES
I've provided what I feel the best answer to that question is, in this video :) Hope it helps
@@DrRuscioDC Awwww he wants some MORE he asked so nicely
@@DrRuscioDC Q. Humble request to share some more Indian Asian raw Fruits for better Gut health and huge under, respected sir new video on gain weight, for works as soluble fiber for better Liver health issues
Doctor so you would say that it would be okay to consume Kefir when my IBS symptoms are severe (IBS-C)
Kefir ca
Kefir caused diarrhea in me. Doctor confirmed other of her patients had bad reactions from kefir.
ts
Drink lots of water especially before bed it makes a lot different for IBS
Most of the foods you are recommending is with high histamine. If
someone has histamine intolerance caused by leaky gut is not good diet
Don’t your probiotics include prebiotics that have high fodmaps?
I keep saying it. Histamine overload, histamine overload, histamine overload. Best leave bone broth and fermented products out, it made my gut issues worse. Please take a look into DAO and zeolite (Modified and Activated Natural Clinoptilolite). Both helped me in my healing journey. Never looking back.
Everyone’s body is different. Sad to hear that bone broth and fermented foods worsened your situation. But that isn’t everyone’s story. We have to start looking at things according to bio individuality.
Darn! Got some bone broth bubbling away right now. How did you work out that it causes histamine? Btw I agree with any fermented food causes me problems.
Yes bone borth is FULL of histamines. Search it. If u have a prob with them u should really avoid it
Agree here. Tried sauerkraut and it kept me up all night and breathing laboriously trying to sleep. Horrible shit.
Additionally, supplementing quercetin inhibits histamine.
I was suspected that I probably have leaky gut as i am only 50 kg when I tried eat more carb I have high glucose instead of gaining weight, bloating constipation low trigleserida. Now I limit my food for chicken (boiled) fish pumpkin, carrot, chia seed avocado. Supplemented with MCT, glutathione, collagen, probiotik, enzyme, omega 3 vitamin d, l glutamine. I enter my 3rd month, I no longer have bloating bloating, skin improved, no acne, my hemorrhoids is gone. Yet i go to toilet about once in 5 days but I don't have any difficulty experience when in the toilet. Is that still okay?
if youe psyche is fine, you are fine. IMO
your
also have a steak now and then