Your Gluten Free Recovery Guide-Part 2 : what to avoid

Part 2: What to avoid

In this series so far, we covered my personal story, products that you can take and things you can do to aid in the healing of your leaky gut. Today, we will cover some things you will need to avoid while healing your gut. The total avoidance of these things is NOT a long-term thing. Yes, in the beginning it is really hard having to abstain from all these things and all at the same time, but if you are serious about healing your gut after gluten damage, then it’s the only way to go. The time period will also differ from person to person, depending on the severity of your leaky gut and damaged cause. Some people do a 3 month stint, others 6 months, some have to be on this protocol for a year or longer. It is something you will personally have to see as you go along. There is no definite time period.

1. sugar

Sugar can reduce the beneficial bacteria found in the gut and alter the balance of the gut microbiome. The endocrinologist I went to many years ago took me off sugar for 3 months as part of the process I had to go through to heal my gut. {you can read my story here} Sugar can lead to inflammation of the body because of the way it changes the gut bacteria. It is known that Sugar is also linked to depression, brain fog and weight gain.

2. alcohol

Why Alcohol is bad for you when you have leaky gut caused by gluten damage:

  • It can be a gut irritant
  • It interferes with the body’s ability to produce digestive enzymes and therefore make nutrition absorption difficult.
  • Since it contains yeast, it can cause an overgrowth of bad bacteria in your gut. (not good when your gut is already struggling)
  • You know how alcohol diminishes your thinking capacity? Well it does the same thing in the gut. Gluten caused the little protective hairs on your gut lining to be destroyed, leading to gaping holes where food particles, pathogens and other nasties leave the digestive tract and head into the blood stream, where the body then sends out an army to attack these foreign invaders, creating inflammation and pain.

3. Stress

Stress for the most part is unavoidable. We all face stresses of some kind in our lives. So when stress is mentioned, it would make more sense to say that one would need to find ways to deal with the stress so that it does not further exacerbate the inflammation.

Antidotes to stress:

  1. Doing something you enjoy and that relaxes you (painting, baking, reading, music, being in nature)
  2. Exercise also helps to alleviate stress
  3. Spending time with loved ones
  4. Doing something for someone else (there is more happiness in giving than in receiving)
  5. Adaptogens help to diminish cortisol which is a result of stress and anxiety.

For a great article on how stress affects the body see this article.

4. Certain medications

Antibiotics destroy the beneficial flora in your gut. (this is why you are normally told to take a course of probiotics with your antibiotic course). Studies have shown that other medications also damage the delicate balance of the gut.

5. Certain foods

While healing your gut, try to stay clear of the following:

  • processed and packaged foods
  • refined foods and foods high in sugar
  • meat that is not organic, free-range and hormone free
  • eggs that are grain fed and not organic pasture reared and free-range
  • grains, beans, legumes, seeds and nuts that have not been soaked (the presence of lectins) Lectins can cause digestive issues if not cooked properly, poor digestion and inflammation and reduce the bodies ability to absorb nutrients.

6. bad eating habits

Your body needs all the help it can get at this crucial time. If at all possible, refrain from the following:

  1. Skipping meals or not eating enough throughout the day
  2. Eating all the wrong foods (see point above)
  3. Eating too fast (increases gas and bloating and puts pressure on the digestive tract)

Next time: the low fodmap diet and why you may need to go on it.

Note: I am not qualified in medicine or nutrition. I speak from personal experience only in the aim of helping others. As always, consult the relevant healthcare practitioner regarding any health related issues/supplements/treatment. Please read my disclaimer on my blog should you want more information

Published by Bonnie

Hello. My name is Bonnie. Welcome to my page. I have been an avid baker for about 20 years. Of those years, seven have been gluten-free baking. I discovered I had a chronic intolerance to gluten and began experimenting with converting my all time favorite recipes into gluten-free ones. I also have developed my own recipe repertoire. I am married and have two children. My husband and son are not gluten intolerant but my daughter is. She has also been the motivation for persevering in creating recipes we both can enjoy. My journey has taught me so much and I know many others can benefit from my experience. My hope is that you will find something you can order that you have missed and longed for being gluten intolerant or celiac. Or perhaps you just want a healthier option as I also offer alternatives to some of my orders such as sugar free, grain free and low carb. I share my experience and story in more detail on my Instagram page. (@bonniesGFbakery) Please feel free to follow me there. Located in Somerset West, Western cape, South Africa. I deliver to the Helderberg basin area which includes Somerset West, Gordans Bay and Strand.

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