Nutritional Nuggets
Maggie Chilton , RHN answers your questions !
Question : After reading about Leaky Gut Syndrome , I noticed that my family bears some of the characteristics and symptoms . I asked our pediatrician and she asked me what types of foods our boys eat . I explained that we do a lot of fruits and veggies , but also a lot of grains and some kid-friendly junk like French fries and chicken nuggets . She said it sounded like we were doing a good job and not to get too crazy with internet diagnosis . I ’ m looking for some more easy-to-understand information about Leaky Gut and some tips for helping heal or strengthen the stomach lining of a picky little eater .
Leaky Gut is essentially the microscopic “ holes ” in our gut lining that open up and become bigger allowing food , gluten and bad microbes for example , into the blood stream , causing inflammation over a period of time . This creates an immune response . This inflammation , over long periods can contribute to depression , brain fog , ADHD and autism , rheumatoid arthritis and joint pain , IBS , celiac disease and other autoimmune disorders .
There are many ways we can heal leaky gut but the main ways that I have found are :
1 . Consume bone broth daily , preferably home made chicken broth . Organic , grass fed sources are ideal . Bone broth contains vital proteins that we may not be getting enough of in our daily diet , such as glycine , prolene and glutamine — as well as collagen which will help repair the intestinal walls .
Use the broth in soups , stews , or even scrambled eggs to get even more benefit and to integrate it into foods you already make and love .
2 . Limit raw vegetables and fruit and opt for cooked or steamed vegetables in order to limit irritation . Raw vegetables can be irritating to the gut lining and should be limited until the gut has healed . Eat small amounts of fresh fruits when they are seasonally available . Eating seasonally will help our bodies to stay in homeostasis ( balance ).
3 . Limit grains and dairy . Dairy is highly inflammatory , in particular “ regular ” dairy . Choose alternatives such as coconut milk , almond milk ( check the label for hidden sugars ), hemp milk , etc . These are less inflammatory . Use grains sparingly and choose organic varieties where possible . Grains can also cause irritation to the gut lining , choose alternatives such as quinoa , teff , amaranth , buckwheat or choose lentils or millet for variety .
4 . Avoid white sugar . White , refined sugar is highly inflammatory and hidden in many prod-
8
As a Registered Holistic Nutritionist ( RHN ), Maggie specializes in hormone balancing and digestive health . Maggie ’ s passion for real food and continual dedication to motivate , inspire and empower women in particular , has led her to connect with clients on an international scale .