Hippocrates, often regarded as the father of modern medicine, was a firm believer that ‘all disease begins in the gut’ and modern schools of thought would suggest he was absolutely spot on.

The stomach acts as a ‘gatekeeper’ to the body. 80% of the body’s immune system is located in and around the gut. The gut is in charge of letting the nutrients from your food through, while keeping the not-so-good things (such as toxins, microbes and undigested food particles) out.

In the case of leaky gut, these foreign substances leak into our blood stream, and when this happens, it causes inflammation in the body. (When the fasciae expand, this creates the look of being bloated).

Did you know, your gut can carry up to 2kg of microbes? It is home to trillions of micro-organisms, around 1,000 species of bacteria and over 3 million genes!

What causes leaky gut?

Toxins, antibiotics, stress and anti-inflammatories (such as ibuprofen) have all been linked to leaky gut. Symptoms of leaky gut include tiredness, headaches, skin conditions, digestive problems and allergies which can develop over time.

Some scientists also believe that gluten is similarly proving to be a culprit. According to a study from a journal called ‘Neuro Endocrinology Letters’, it is the protein, gliadin, present in the gluten, which causes the intestinal lining to react. Gliadin then leaks through the lining, which triggers an immune response, with leaks being linked to depression.

What you can do?

 Firstly, try to cut down on inflammatory and acidic foods like gluten and sugar. Bring bone broth into your diet regularly. Bone broth contains compounds like collagen, glycine, proline and glutamine which reduce intestinal inflammation (which can be the cause of many auto-immune and digestive disorders). Finally, increase your consumption of fermented food products.

Fermentation foods – the forgotten food group!

The rise in popularity of fermented foods has seen the likes of ‘miso’ and ‘kimchi’ gracing menus all over America.

Fermentation is a natural process and is the method used to produce alcohol. The simplest form of fermentation is lacto-fermentation: Vegetables are soaked in salt water or their own juices for a period of time which allows the growth of bacteria. The bacteria then eat the vegetable’s sugar and as a result, lactic acid is formed and the food takes on a sour taste. As the vegetables are predigested by the bacteria and yeast, their nutrients become easier for us to absorb. Scientific tests show that the benefits of eating such food include fighting candida overgrowth and improving mental clarity.

So why is fermentation good?

Fermentation is a kind of pre-digestion that makes some foods easier to digest and makes the nutrients in these foods easier for the body to absorb. The lactic acid produced during fermentation is what helps your body to digest other foods eaten at the same time, especially proteins. Fermented foods also provide one of the best sources of Vitamin C.

Fermentation in a nutshell:

• Makes food more nutritious and easier for us to get nourishment from.
• Provides the sour taste we don’t get in our diet.
• Fermented foods are loaded with B and C vitamins and are brilliant for cutting cravings.
• Fermented foods balance your ‘inner ecosystem’ and are a secret tool to weight loss.

What foods should I eat that are fermented?

Sourdough bread

The tangy flavour of sour dough comes from the bread being fermented using wild yeasts, but please opt for freshly made sourdough bread not pre-packed stuff from the supermarket.

Miso

Made with a culture called ‘koji’, miso is believed to be the key to the longevity in Japan.

Tamari

The soya sauce upgrade.

Pickles

You can purchase traditionally fermented gherkins made using sea salt.

Kefir

It is an acquired taste but has a much wider range of bacteria then yoghurt.

Kimchi

A fashionable Korean fermented vegetable dish.

Apple cider vinegar

If it’s cloudy, it means it’s full of good bacteria and it’s good for you! Make sure you buy an organic brand which has the sediment floating around in it – this is known as the ‘mother’, the super powerful stuff!

I hope that has made the facts surrounding leaky gut and fermented foods a little easier to digest. Head to my website, www.cookcleanwithkate for my homemade sauerkraut recipe.