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The nut that heals a leaky gut
If you’re regularly combatting constipation, gas, bloating, diarrhea, fatigue and skin issues, there’s a good chance you have leaky gut syndrome.
No one knows for sure what causes a leaky gut, but it seems to be tied to unhealthy habits like eating too much sugar, taking y NSAID painkillers (ibuprofen) often and drinking alcohol frequently. Stress also plays a big part in the problem.
Fortunately for us, there are natural ways to prevent and relieve this problem that plagues so many of us… and there’s one you may not know about.
First, let’s talk about leaky gut syndrome…
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What is a leaky gut?
Simply put, a leaky gut is just what it sounds like it is.
Normally, the intestinal lining acts as a strong barrier facilitating the digestive process. A healthy barrier allows nutrients to be absorbed in the small intestines and waste to exit the body.
But if the intestinal lining is weakened and eventually becomes permeable — or leaky — undigested food particles, toxins and bacteria leak into the bloodstream.
This can spur an inflammation (a sign of biological stress) cascade that, though initiated to repair itself, triggers the immune system to respond as if attacking foreign invaders.
The result: diarrhea and constipation, frequent infections, depression, anxiety, food sensitivities, skin conditions like eczema and psoriasis and even thyroid problems.
As the immune assault on your gut continues, it triggers other symptoms: joint pain, headaches, fatigue, bloating, weight gain, digestive issues… and could contribute to an autoimmune condition.
Brazil nuts can de-stress your gut
What you eat (or don’t) is the main factor in causing leaky gut … or making it better. For many people, eliminating gluten from their diet is the magic bullet that cures a leaky gut.
Other folks need to add things to their diet. For example, eating more fiber is known to re-establish a strong intestinal barrier.
But a team of researchers in Brazil may have found a tastier and easier way…
They’ve shown that eating just a few Brazil nuts a day can reduce inflammation and improve a leaky gut.
Their study included 46 female volunteers with a body mass index (BMI) that classified them as overweight or obese. Past research has linked obesity with increased gut permeability and inflammation.
The women were split into two groups. Over eight weeks, both groups followed a calorie-controlled diet, with one group snacking on just two Brazil nuts a day, and the other group not having any Brazil nuts.
The research team found that the group who ate Brazil nuts showed improvements in intestinal permeability, meaning that fewer toxins were “leaking” out of the gut. Inflammation was also significantly reduced.
The team felt that these changes were associated with the trace mineral selenium found abundantly in Brazil nuts.
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Other benefits of selenium, and where to find it
You don’t need a ton of selenium in your diet, but getting the small amount your body requires is important for protecting the brain and maintaining a healthy weight.
Selenium is also crucial for keeping your thyroid gland functioning properly and has been linked with reducing weight gain and promoting longevity. Sounds like a win.
So where do you find selenium?
Most people who eat a balanced diet of fruits, vegetables, nuts and fish or meat will have good selenium levels.
But Brazil nuts are the highest food source of selenium, with just an ounce (6-8 nuts) containing 544mcg. A great choice if your diet is lacking.
If you have a nut allergy, other sources of selenium include:
- Tuna
- Sardines
- Halibut
- Turkey
- Beef liver
- Chicken
- Cottage cheese
- Brown rice
- Eggs
- Whole wheat bread
- Oatmeal
- Baked beans
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Sources:
A Few Brazil Nuts Each Day Could Be Just The Thing Your Stressed Gut Needs — Science Alert
Brazil Nut (Bertholletia excelsa H.B.K.) Consumption in Energy-Restricted Intervention Decreases Proinflammatory Markers and Intestinal Permeability of Women with Overweight/Obesity: A Controlled Trial (Brazilian Nuts Study) — The Journal of Nutrition
By Joyce Hollman
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