Are you affected by Leaky Gut Syndrome?

Dilly Kraut

Leaky gut syndrome is an issue for many people and you may not even know you have it. It’s also referred to as increased intestinal permeability. This affects one of our major organs, the small intestine.

An important role of the small intestine is to absorb vitamins and minerals and allow these to pass through the walls of the intestine into the bloodstream. A healthy wall is considered a tight junction or net, which only allows very small particles to pass through.

In the case of leaky gut syndrome, the net has gotten damaged and now allows proteins (think gluten), toxins, bad bacteria and undigested larger food particles to pass through into your bloodstream.

These particles ultimately cause systemic inflammation and what’s considered an autoimmune reaction and then typically the body will start recognizing certain foods as toxic and will cause your body to have an immune reaction when you eat these foods. Left unchecked, this then leads to an autoimmune disease.

Some earlier reactions or symptoms of leaky gut syndrome are things like food allergies, skin issues like eczema and acne, and other digestive issues like IBS, bloating, and gas.

The problem with most people having leaky gut, is that they start to realize that some of the foods they are eating are causing issues, so the simple solution, would seem to be, elimination. This is also what most physicians will tell you as well.

Unfortunately, that’s only half the problem. The real solution is to allow the body to heal and in order to do that, lifestyle changes must occur and the elimination of processed foods.

My favorite foods to healing the gut and body are:

  • Bone Broth (homemade of course or from a trusted source) provides important amino acids and minerals like proline, glycine and potassium that can help heal the gut lining and improve our mineral deficiency levels, which most of us are.
  • Fermented veggies are an important building block to helping heal the gut lining as well. They are full of probiotics that help balance the PH in the stomach and the small intestines. Foods like kvass, sauerkraut, and kimchi
  • Fermented dairy or raw cultured dairy like kefir and yogurt, are rich in probiotics and help rid the gut of bad bacteria like candida.
  • Healthy fats in moderation are another essential building block. Coconut oil, avocado, egg yolks, ghee and salmon are super easy on the gut and aid in healing.
  • Steamed veggies, particularly non-starchy are easy to digest and are another aid in healing the gut.
  • Fruit in moderation, 1-2 servings a day and earlier in the day are an important part of the healing process too.

You might be wondering what the biggest culprits, food wise that typically cause leaky gut and candida overgrowth. They are:

  • Gluten is the sticky protein found in most grains products and is difficult to digest UNLESS it’s been brought through the sourdough or sprouting process. When you are going through the leaky gut healing protocol, you will want to eliminate gluten and wheat products.
  • Cows dairy has a protein called A1 casein that can cause a similar reaction like that from gluten and should be avoided UNLESS in a fermented form, as mentioned above. Studies have shown A1 casein may be twenty-six times more inflammatory than gluten.
  • Unsprouted grains and soy when left unsprouted and unfermented contain phytic acid which causes irritation of the intestines and causes leaky gut.
  • Sugar is a big culprit as it feeds yeast and bad bacteria that can damage the intestinal wall, causing leaky gut. If you need to have some sweetness, raw local honey is the best, but only at about 1 tablespoon a day. Everything in moderation.
  • GMO or genetically modified organisms contain pesticides and herbicides that are shown to damage the gut lining. Studies have found that GMO foods destroy probiotics in your gut and cause inflammation in your organs.

As you can see there is much cause for changes in our lifestyles and our modern diets. Once you have a grasp on the culprits and can work on eliminating processed and GMO foods, start adding in healing and properly prepared foods, you’ll be well on your way to feeling better, looking better and instead of eliminating troublesome foods, you can become tolerant of them.

The ultimate goal is HEALING, not elimination.

What has been your experience with digestive disorders and what’s worked for you? Leave your comments below and let’s journey together.

To your health,

Kellie

Open-Faced Barbeque Chicken Melts

Barbeque Chicken Open Faced Sandwich

Open-Faced Barbeque Chicken Melts
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Since I make bone broth a lot, I have chicken meat that I canned. This worked well for this recipe or you could use leftover chicken meat as well. I love a good zingy barbeque sauce and since most of the store-bought versions have less than desirable ingredients, it’s super easy to make your own. This kind of sandwich really is easy to adapt to anything that your family likes or has on hand for that matter. I had a couple mushrooms that needed to be used, therefore they got added, but if you don’t like them, don’t use them. It’s that easy and easy for a quick lunch or supper.
Servings
3 slices
Servings
3 slices
Open-Faced Barbeque Chicken Melts
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Since I make bone broth a lot, I have chicken meat that I canned. This worked well for this recipe or you could use leftover chicken meat as well. I love a good zingy barbeque sauce and since most of the store-bought versions have less than desirable ingredients, it’s super easy to make your own. This kind of sandwich really is easy to adapt to anything that your family likes or has on hand for that matter. I had a couple mushrooms that needed to be used, therefore they got added, but if you don’t like them, don’t use them. It’s that easy and easy for a quick lunch or supper.
Servings
3 slices
Servings
3 slices
Ingredients
Servings: slices
Units:
Instructions
  1. In a cast-iron skillet, heat the oil over medium-heat. Add the garlic and onions and cook for approx. 5 minutes, stirring so as not to burn them.
  2. Reduce the heat to a low setting and add the ketchup, sorghum or molasses, sucanat, peppers, vinegar, Worcestershire sauce and salt to taste and stir.
  3. Let this simmer together for 2-25 minutes. Taste when done and adjust taste to your liking, more salt or sugar. This is a good recipe to make ahead of time and have on hand for those times when you want to barbecue your meat or add sauce to your dishes.
  4. Once the sauce is done, or if you made ahead of time, as I like to do, the sandwich melt becomes quick and easy.
  5. In a bowl, add the chicken, the mushrooms, additional onion, if you like or any other add-ins your family likes. Mix in enough sauce to coat the meat to your liking.
  6. Place the sourdough bread slices or open face sourdough buns on a baking sheet or stone and add your barbeque meat to the top. Pile on as much as you like.
  7. Sprinkle the top with cheese, again as much or little as you like and bake for 10-12 minutes or until heated through and cheese is melted. I did this at 375 degrees but you could do at 350 for 5-8 minutes and switch to broil and brown the cheese, either works great. It’s really a matter of preference.
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Sourdough Honey-Spelt Pizza Crust

Sourdough Pizza Crust

Sourdough Honey-Spelt Pizza Crust
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One of the items that I have played with off and on for my family is homemade pizza crust. Since the ones found in the store are made of junk products, I have now decided to offer these to my customers. More work for me, but in the end worth it for all those eating them. The beauty of pizza is that it can be created anyway you and your family love it. This one I got creative with and used leftovers and cheese curd from my friend Amber. I hope you enjoy it and if you don’t want to make it, hook up with me or a friend and get them to make it for you.
Servings
2 12-14" crusts
Servings
2 12-14" crusts
Sourdough Honey-Spelt Pizza Crust
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One of the items that I have played with off and on for my family is homemade pizza crust. Since the ones found in the store are made of junk products, I have now decided to offer these to my customers. More work for me, but in the end worth it for all those eating them. The beauty of pizza is that it can be created anyway you and your family love it. This one I got creative with and used leftovers and cheese curd from my friend Amber. I hope you enjoy it and if you don’t want to make it, hook up with me or a friend and get them to make it for you.
Servings
2 12-14" crusts
Servings
2 12-14" crusts
Ingredients
Servings: 12-14" crusts
Units:
Instructions
  1. Combine the sourdough starter, water, oil, honey and salt in a large bowl.
  2. Add the spelt flour and mix well. Add the all-purpose flour until you get a smooth dough ball.
  3. Sprinkle a light coating of flour on a clean work surface and knead the dough for several minutes until you get a nice smooth dough with elasticity.
  4. Oil the bowl, put the dough into the bowl, turning once to cover with oil, cover with a towel and place in a warm place for 6-8 hours, or until doubled in size.
  5. Divide the dough and roll out, top with whatever you desire. Bake in a hot oven at 400 degrees F for 16-20 minutes. If you like a crispy crust, bake directly on the oven rack. When it’s golden and bubbly, remove, slice and enjoy.
  6. In this picture, I used some leftover pastured barbeque chicken, sliced, some fresh parsley, homemade cheese curd and freshly grated raw mozzarella cheese. Oh and some red sauce. The choices are unlimited. Use your imagination and whatever ingredients you have.
  7. For market, I prebake the crust, so when using a prebaked crust, cut the oven time down to 8-10 minutes or until hot and bubbly.
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Sourdough Texas Sheet Cake

Sourdough Texas Sheet Cake

Sourdough Texas Sheet Cake
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Servings
8-9 servings
Cook Time
30-35 minutes
Servings
8-9 servings
Cook Time
30-35 minutes
Sourdough Texas Sheet Cake
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Servings
8-9 servings
Cook Time
30-35 minutes
Servings
8-9 servings
Cook Time
30-35 minutes
Ingredients
Servings: servings
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Instructions
  1. In a bowl, stir together the sourdough starter, kefir, water and flour to combine. Cover and set aside in a warm place for 8-12 hours.
  2. After more than 8 hours, melt butter in a small saucepan. Add in sucanat and cocoa powder, stirring until combined. Allow the mixture to come to a boil, immediately remove from the heat and add the vanilla and salt, mix together. Allow this to cool until it's lukewarm.
  3. Preheat oven to 350 degrees F. Grease and 8x8 or 9x9 pan and set it aside
  4. Beat egg into the cooled chocolate mixture. Add chocolate mixture to the bowl of starter-flour mixture and work in until smooth and combined. Quickly whisk in baking soda until evenly mixed. Pour batter into prepared pan. Bake in preheated oven for 30-35 minutes or until a toothpick inserted in the center comes out clean. Meanwhile, make the frosting recipe. Pour warm frosting over the slightly warm cake, spreading out evenly, if using chopped pecans, sprinkle those on top.
  5. Buttermilk-Fudge Frosting
  6. 2 tbsp. butter
  7. 2 ounces semi-sweet chocolate chips or chocolate chopped up
  8. 2 tbsp. honey or maple syrup
  9. 1/4 tsp. vanilla extract
  10. Pinch of unrefined sea salt
  11. 4 tbsp. kefir or buttermilk
  12. 1-1 1/2 tbsp. unbleached all-purpose flour
  13. Melt butter and chocolate in a double-boiler over simmering water. Stir in honey or maple syrup to dissolve, followed by vanilla, salt and kefir. Add in the flour, a little at a time, until thickened to your liking. Keep in mind that the frosting will thicken up a little more as it cools.
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Rhubarb Dumplings

Rhubarb Dumplings

Rhubarb Dumplings
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Servings
18-20 servings
Cook Time
35-40 minutes
Servings
18-20 servings
Cook Time
35-40 minutes
Rhubarb Dumplings
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Servings
18-20 servings
Cook Time
35-40 minutes
Servings
18-20 servings
Cook Time
35-40 minutes
Ingredients
Servings: servings
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Instructions
  1. Preheat the oven to 350 degrees F.
  2. Prepare your biscuits, roll out to about 1/2" thick and cut into 3" rounds or if you'd like larger dumplings, use a 4" cutter.
  3. Place several pieces of rhubarb in the center of each piece of dough and fold over, place the pinched side down into a greased 9x13" pan.
  4. In a small saucepan, add the remaining ingredients, except the cinnamon and cook for about 5 minutes to melt the butter and thicken the sauce just slightly.
  5. Pour the sauce over the dumplings.
  6. Sprinkle the cinnamon over the top and bake for approx. 35-40 minutes or until golden brown.
  7. Serve warm. You may like to add milk or ice cream. Enjoy
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Sourdough Chocolate Cake

Sourdough Chocolate Cake

Sourdough Chocolate Cake
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Cook Time
30-45 minutes
Cook Time
30-45 minutes
Sourdough Chocolate Cake
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Cook Time
30-45 minutes
Cook Time
30-45 minutes
Ingredients
Servings:
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Instructions
  1. To make the cake:
  2. Combine the fed starter, milk and spelt flour in a mixing bowl. Cover and let rest at room temperature for 8 hours. If not ready to bake the cake, transfer this mixture to the refrigerator until ready to finish the cake, but allow it to come back to room temperature before proceeding.
  3. Preheat the oven to 350 degrees. Grease a 9x13 cake pan or 2 – 8” or 9” square or round cake pans with coconut oil and set aside.
  4. In a separate mixing bowl, combine the evaporated cane juice, coconut oil, vanilla, salt, baking soda, cocoa powder, and Teeccino. Beat. Add the eggs and beat well.
  5. Combine the sourdough mixture with the chocolate mixture. Mix gently until smooth. Pour into prepared pan(s).
  6. Bake for 30 to 45 minutes (mine baked for about 35 minutes), until a toothpick inserted in the center comes out clean. Remove from the oven and set on a rack to cool.
  7. Make the Frosting:
  8. Combine all the frosting ingredients in a blender or food processor and blend until smooth. Chill.
  9. Assemble the cake:
  10. If cakes are in a square or round pan, tip them onto a platter. Spread the frosting between the layers and on top.
  11. If cake is in one rectangular pan, spread the frosting on top. Serve!
  12. Recipe Courtesy of Gnowfglins
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