We know that a diet high in sugar and processed foods is bad for health and can lead to serious diseases such as, diabetes and heart disease, but there are also some foods and chemicals found in processed foods that have been linked to an increased risk of developing leaky gut (intestinal permeability) which can lead to multiple sclerosis (MS) and other autoimmune diseases.
Go easy on salt and sugar
Buying whole foods instead of packaged and processed foods means you can control the amount of salt and sugar you consume. While both are great flavour enhancers, you only need a small sprinkle of either to get the desired effect. Choosing unsalted and unsweetened food will allow you to track how much salt and sugar is in your diet, and allow you to choose healthier options like Himalayan salt instead of table salt, or organic honey instead of cane sugar.
Avoid emulsifiers
Emulsifiers are used in processed foods to give them a creamier texture without using dairy products, and can often be found in non-diary ice cream, salad dressings, and even almond milk. Check the labels of products and avoid items which have the word ‘gum’ after them. Two of the main offenders are lecithin and carrageenan.
Processed meats
Processed meats such as hot dogs, chicken nuggets, imitation crab and other types of foods where the meat glue ‘microbial transglutaminase’ has been used should be avoided. Stick to whole pieces of meat such as cuts of steak, chicken breasts, fillets of fish etc.
Refined carbohydrates
Refined carbohydrates like bread, pasta, and crackers can mess with blood sugar levels. In addition, nearly all of these products contain gluten which can often cause other health problems. Choose alternative grains such as quinoa, amaranth, and millet.
Avoid titanium dioxide
Titanium dioxide is a nanoparticle often used in paper and plastic packaging so it pays to decant products into glass jars when you get back from the grocery store. However, these nanoparticles are also used to help keep certain foods looking white, so can often be found in frosting, candies, and gum.
Build resistance to fermented foods
Fermented foods such as sauerkraut and lacto-fermented pickles are very good for gut health but you need to build resistance to them first as they can cause bloating and gas.
Boost gut health
Turn to foods known to boost gut health to avoid developing leaky gut. Think probiotic foods like kefir, kimchi, yoghurt and tempeh. Alcohol, on the other hand, is not good for gut health so you should limit the amount you consume.