Can a Vegan Diet Cause Leaky Gut?

Yes, a Vegan Diet Can Cause a Leaky Gut!

And….so can:

A Standard American meat-centric diet
A vegetarian diet
And a vegan diet

I had debilitating symptoms from childhood (on all of the diets above) – that got worse over the years and became a health crisis – where I had to eventually take drastic action to feel better and get my life back.

Growing up – I ate lots of processed food (especially after-school snacks). My diet included lots of meat, grains, gluten, nightshades, legumes, and lots of dairy and sugar, I was also on antibiotics a lot as a kid. I know now that all of these things caused significant inflammation and started destroying my gut.

Later on – as a vegetarian and later as a vegan – I cut out meat and eventually cheese – but continued to eat lots of processed vegetarian and vegan foods with lots of additives and chemicals, tons of rice and beans, and nightshades.

We now know – that those foods are inflammatory. And, I definitely didn’t eat diverse enough, nutrient-dense veggie meals. As a result – I wasn’t feeling that great most of the time and my symptoms kept piling on.

So – there are many types of unhealthy diets – which can lead to a leaky gut –

But…People just love to point to Vegan Diets and Why They Alone Can’t Be Healthy!

They say:

Vegans don’t eat ENOUGH veggies. TRUE, in many cases. And, this CAN lead to bad health. Vegan AIP’ers initially eliminate legumes, nuts, and seeds. These are the main things associated with where vegans get their protein.
- But, legumes, nuts, and seeds are inflammatory. No worry! Don’t Buy into the Protein Myth! All Veggies Have Protein! Those on the Vegan AIP focus on eating nutrient-dense veggie meals of 12 – 16 c. of veggies a day – or a full plate of veggies 3 times a day. You must do this to ensure and build your health back. And, You Can Do This Easily – by eating green smoothies and sauteing and roasting – along with some raw meals and big green colorful salads.
Vegans eat too many legumes. Yes – most do. And…while legumes are rich in protein, they contain many antinutrients like phytates and lectins that can lead to a ‘leaky gut. These are initially eliminated on the vegan AIP – but can be re-introduced (many times successfully) later on after some gut healing has occurred and with moderation.
Vegans rely too much on soy products.YEP. Many do. Soy has been found to be inflammatory. All forms of soy contain phytoestrogens which can negatively impact the hormones and lead to skin issues, hair falling out, and irregular menstrual cycle. Soy is also eliminated initially in Vegan AIP.
Vegans Have Low Iron: Not necessarily true. Some do. Some don’t. And, this can be due to many factors you would need to discuss with your medical practitioner.
- Vegetables often have a higher iron content than foods typically associated with high iron, such as meat and eggs. In addition, though vegetables contain non-heme iron, which is less easily absorbed, they are also generally rich in vitamin C, which helps enhance iron absorption.
- And, While a vegan can have low iron from eating an unhealthy vegan diet – eating a high quantity of diverse veggies will help prevent you from having low iron.
Vegans don’t get enough B12. True. It is an essential vitamin for vegans (and vegetarians & in fact, everyone) to help keep the body functioning correctly – and its deficiency can cause numerous irreparable damages to the body. That’s why we always add B12 to the supplements we take.
Vegans don’t get their omega-3 fatty acids. Not True! We can get it from omega-3s from Marine Algae!

But, Yes – there are unhealthy vegan diets. And, there are healthy vegan diets (Vegan AIP).

And…We Do Know – that a Plant-based carnivore diet (traditional AIP) – is much healthier than a non-plant-based carnivore diet.

However – you still can’t escape the negative health repercussions (– as well documented for decades) of including meat and dairy in your diet.

Dr. Brooke Goldner notes –

Milk Products:

Are associated with prostate and ovarian cancer, estrogen, type 1 diabetes, autism, increased acidity, osteoporosis (none in china – because they don’t drink milk).
Allergies (eczema, food allergies, asthma).
In addition, there is pus and anti-biotics in non-organic milk (Ick!).

Meat:

1½ million people who eat processed meat – are associated with death from all causes (Mayo Clinic).
There is a 25-50% decrease in deaths from eating less or no meat.
Processed meat (bacon and hotdogs) – is a class A carcinogen.
The other meat – class B. Doubles your chance of dying.
Increases acidity, bone loss, and type 2 diabetes. High blood sugar is not caused by fruit – it’s caused by eating meat (which blocks insulin receptors).

So, based on the above facts – a Healthy Vegan Diet is healthier than a Healthy Carnivore Diet!

But, again – Not All Vegan Diets Are Created Equal!

And, we know that – Not one approach to wellness works for everyone. We all have different microbiomes, genetics, and biochemistries.

My “old” vegan diet wrecked my health!

But, the Vegan AIP reversed many more debilitating symptoms I’d had and has also done the same for many other vegans.

It reversed the migraines I’d had most of my life (almost immediately).
It reversed (almost immediately). the debilitating arthritis that had come on in the last year
And other symptoms began to fade (skin rash) the longer I stayed on the Vegan AIP.

The Vegan AIP can heal a leaky gut. It worked for me and many others – and I’m convinced it can do the same for you if you are experiencing chronic illness or autoimmune symptoms!

Scientists are increasingly learning how much the trillion or so bacteria in our bodies are essential for all aspects of our health – from immunity, digestion, mental health, skin, and weight.

What is a Leaky Gut ~

A leaky gut is a digestive condition where toxins and microbes pass through gaps in the intestinal wall. It can lead to inflammation, trigger an immune response, and potentially cause greater health issues such as chronic illness and other auto-immune conditions.

Some Leaky Gut Symptoms are tiredness/exhaustion, digestive issues, heartburn, acid reflux, joint pain, brain fog, nutritional deficiencies, food sensitivities, and allergies, food, and sugar cravings, reflux, inability to lose weight, skin issues, constant illness, feeling depressed, stressed, anxious, headaches.

Because Leaky Gut is still fairly new, it’s still a bit of a mystery. Experts believe, however, that meat, sugar-heavy & other unhealthy diets, toxin and chemical-filled food and water, antibiotics, ibuprofen, excessive alcohol intake, stress, chemotherapy, etc.– can create an environment where microbes can burrow into the gut wall, damage it and flow into our immune system and other parts of our body,

Some Diseases Linked to Leaky Gut

An imbalance of the gut microbiota has been linked with: thyroid problems, anxiety, and depression, chemical sensitivities, autoimmune disease, nutritional deficiencies, malabsorption, skin conditions, GI problems (Crohn’s, Ulcerative Colitis, SIBO or SIFO.), gastrointestinal conditions such as reflux, peptic ulcers, irritable bowel syndrome, non-alcoholic steatohepatitis, and inflammatory bowel disease.

Additionally, some systemic conditions such as obesity, atherosclerosis, type 2 diabetes, cancer, Alzheimer’s and Parkinson’s disease, amyotrophic lateral sclerosis, autism spectrum disorder, atopy, etc., also appear to be linked to a leaky gut.

How to Heal a Leaky Gut: The Vegan Diet Solution

Many stories have shown people achieving optimum physical and mental health after opting for a vegan diet alone.

There are ways to heal your body and fight Leaky Gut. It’s necessary to bring balance to the bacteria living in your gut. You do this by eating a diet filled with foods that will help grow the healthy bacteria in your gut.

Most experts believe the way to help grow healthy bacteria effectively is to focus on whole, non-processed, organic foods, which include whole grains and nightshades, nuts, and seeds.

But, some of us need to go a step further – by:

– Eliminating all inflammation-causing foods (at least initially) — processed foods, nightshades, grains, food additives, chemicals, oils (except for coconut, olive, and avocado), alcohol, and sugar (except for maple syrup and molasses). (see the full list on my website / Vegan AIP Info), and also try to lower your stress and get good sleep.

– Eating primarily veggies and some fruit: An overreliance on fruit sugar isn’t good for the gut. Fresh and organic when possible. Frozen is fine as a secondary choice.

– Getting in lots of healthy fats: avocado, avocado oil, coconut oil, and extra virgin olive oil.

– Drinking more (natural spring or filtered water). Ideally – water should also be alkaline water (ph level between 8 – 10)! Alkaline water (not to acidic or too alkaline) has many natural health benefits. Polluted / contaminated / acidic water can also contribute to auto-immune disease.

But, drinking clean water has many benefits for your immune system: improving immunity by removing bacteria and toxins, flushing our waste; aiding in digestion, regulating digestion, staving off diseases, keeping your brain running optimally, preventing dehydration, and healthy heart and blood health, lubricating joints, spinal cord, tissues. ** On the vegan AIP we can also enjoy non-caffeinated teas, coconut milk, and coffee in moderation.

– Including fermented foods such as sauerkraut, kimchi, and kombucha – and prebiotic-rich foods such as onions, garlic, leeks, and green leafy veggies – to build back your healthy gut bacteria.

– Getting in some supplements and having a healthy lifestyle. These can also play an important role in restoring gut health.

Glutathione

It’s the king of antioxidants. Our bodies naturally make it but it depletes as we get older. It is found in all types of cells, including the cells of the immune system, which helps keep you from getting sick and helps you fight disease.

Glutamine Supplements

It can fix irritated cells in the gut and reduce anxiety and sugar cravings. 5 grams of Glutamine daily is generally suggested.

Probiotics (without additives)

If you have a Leaky Gut you must be able to balance and restore your gut’s good bacteria, so probiotics are a must.

Each strain is effective for treating Leaky Gut along with other ailments.

L. acidophilus helps balance immune function (a key player in the avoidance and/or healing of Leaky Gut), and it helps with allergies.

B lactis helps reduce cholesterol absorption, lowering high blood cholesterol levels.

L. rhamnosus GG relieves IBS symptoms, treats diarrhea, strengthens your gut health, and protects against cavities.

Omega 3 Fatty Acids – Algae Based (without additives)

A rich and diverse gut bacteria is the key to overall health. 38 trillion bacteria live inside our guts and they’re responsible for keeping our immune systems healthy.

A dose of 250 – 500 mg of omega 3’s per day for gut and overall health is generally suggested.

Other supplements people with leaky gut sometimes take are quercetin, vitamin D with K2, Vitamine C, multivitamin, and zinc.

Reduced Stress

Stress can cause the gut to become inflamed, which leads to a leaky Gut.

Sleep More

Not enough sleep can lead to an imbalanced gut microbiome.

Increasing polyphenol rich-foods carob, green tea, and berries in the diet have been shown to help leaky gut syndrome.

In Conclusion –

As always – Because we are all different and may have different underlying issues – It is always good to consult with a medical professional or health practitioner that you can trust and who listens to you (functional doctor, naturopath, etc.).

It has been shown that a plant-based diet is beneficial for human health by fostering greater microbial diversity, or even the distribution of different species.

Research has shown that – vegans and vegetarians have a significantly richer microbiome compared to omnivores.

So, a vegan diet and an – Inflammation-Busting Vegan Diet – will give you the Best Chance of Healing your Leaky Gut!

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~ My website is full of delicious Vegan AIP recipes and Info to get you started on Vegan AIP.

~ And, if you’d like “One-On-One Support” and jump-starting this journey – I’d love to help you feel better and find joy and hope again!!

Check out my Coaching and Coaching Packages. It can be challenging at first, but it can also be a total game-changer. https://thrivehealvegan.com/kickstart-coaching/

* Vegan AIP was the perfect thing to get me back on track, and I’ll bet it can do the same for you.

In Vibrant Health ~

Tanya

ThriveHealVegan.com

Foodie, Traveler, Blogger, Healer, Writer, Artist, and More!