Good day, Eric Bakker from New Zealand, a naturopath.
How are you all going out there?
Thanks for tuning in to another hot sunny day here in Foxboro.
Summertime, it's very hot this year.
Notice how the temperatures are getting hotter all around the world.
Maybe I'm just imagining it.
All right, we're going to talk about my top five fighting foods for leaky gut are some
of the best foods I consider for healing a leaky gut.
The crazy thing is when I look at some websites just before, all these famous doctor's and
blog sites and stuff and I looked at what their recommendations are, I thought, man,
I've been eating like this for 40 years and you guys are saying it's all the rage now,
you know, like bone broth.
I thought my grandma used to make bone broth, you know, right back in the 40's and 50's.
When I was a kid, we use to have bone broth at home all the time.
It was a staple food.
We'd get bones and put them in pots and cook them with vegetables quite often, they'd be
simmering for hours and that would be ladled into bowls.
I can remember back in the 70's and 80's eating these kinds of foods and people would look
at it and sneer quad say, "Looks like stuff you'd eat in the concentration camp, you know,
in one of those soup kitchens."
And now, it's all the rage.
I had a relation a long time ago back in the 1960's that use to sprout grains.
Can you imagine what people thought about back in 1966 if they saw a jar of sprouts
on the window seal, I mean those people would've thought I needed psychiatric help back then,
you know, that they were eating lawn clippings or crap like that.
One of my teachers in Australia a long time ago, Dorthy Hall, she opened up a college
in 1947 in Sydney for helping women study natural medicine.
It was back then in the 40's and 50's, guys didn't learn this stuff.
It only for women, you know.
Men were doctors.
Women weren't doctors back then.
Women were allowed to be doctors.
Women were at home looking after kids, but women were allowed to study natural medicine
back then.
Dorthy said to me once that she went to a hotel in Sydney, this was in the late 40's
and ordered some muesli and some yogurt.
This is a top hotel in Sydney, Australia.
The lady said, "We don't serve that sour foreign muck here.
That's foreign muck."
So, back then they didn't know what yogurt was and again, now everyone knows yogurt.
It's interesting how times change, isn't it?
Bone Broth.
Simple, but make sure that the bones you're using come from an animal you know, that's
been grass-fed, that's an organic, organically sourced that's not commercially sourced.
Bone broth is particularly good.
My favorite bone broth personally, that I've had all my life is chicken broth.
I love chicken broth.
I make a really nice chicken broth the way that my grandma use to make it.
I generally would get a whole chicken and I'll put it in a very large big cast iron
pot.
I've got a massive bit cast iron, [inaudible 00:03:00] the big french pots.
I'll put one in there and I'll put a whole heap of water in it.
This is a large pot.
I don't know how many gallons it is, but it's a big pot.
I'll put water up to almost touching the top of the chicken.
I'll put the lid on it and I'll usually just I'll have in there before I turn it on, I'll
put few peppercorns in there, some bay leaf, some salt, and often I'll throw in a whole
bunch of vegetables.
I'll put in there usually organic stuff I grow myself.
It will be celery, carrots, it could be potato, a bit of pumpkin, there will be broccoli.
There will be a whole lot of vegetables thrown in there as well.
That will be simmered for about three to four hours on low.
Bring it to the boil, I'll turn it down, simmer it, and then I let it cool.
I take the chicken out carefully.
It's falling apart.
I'll let that drain.
I take all the vegetables out.
Let them drip and I bin all the vegetables.
I throw them out.
I take all the meat off the bird and I'll often throw half of that meat back and the
other half I'll either refrigerate for a sandwich the next day or I'll freeze that for a fried
rice or something.
I put everything back in the pot, you know that meat, and then I'll put in new vegetables
in there and then again, I'll let that simmer for about half an hour.
Then it's finished.
That's my bone broth.
That's how I make it.
It is potassium rich, it's mineral rich, it's protein-rich, it's collagen-rich, you know,
it's got amino acids in it like prolene and lysine.
It's a very very healthy good to eat.
It's called Jewish penicillin, I mean because it helps the sore throat.
It's very immune boosting as well.
Chicken broth has different properties than beef broth.
Beef broth, I think gots more collagen in it, particularly if you're getting the bone
in's and you've got the bone marrow.
The collagen and the gelatin and the other different bits and pieces in there are going
to help with really healing that leaky gut.
They're going to help restore cells and heal it.
They also help the lining of the stomach a lot.
Bone broth's an excellent food to eat.
It's very very healthy for repairing digestive track.
There's also glutamine in it, which helps to feed the cells of the large intestine in
particular.
I like bone broth and I highly recommend it.
I just find it's funny that it's all the rage now and people have been eating it all their
lives.
Steam vegetables is the second one.
Again, something I've been eating since I was in my teens.
Steamed broccoli is my favorite.
When you steam veggie's, particularly if you only steam them very lowly, you're going to
maintain a lot of the enzymes in these vegetables, which really help to kick-start a lot of digestive
processes in your body.
You're maintaining also a lot of the minerals.
You're not extracting them and boiling them and losing anymore.
Vitamins are easy to lose.
Minerals are harder to lose, but minerals are easy to lose if you boil.
If you want to prevent vitamin loss you've got to cook things very rapidly or very high
heat.
That's why stir fry is, in my opinion, a better process of cooking to seal vitamins than steaming
is.
Tracy and I every day, I make stir fry lunch for us with garden vegetables in it.
There can either be a lean protein in there like a fish or a lamb or a chicken or a tofu
will be in there with a whole bunch of vegetables.
Steam vegetables or stir-fry vegetables is another good way to heal a leaky gut.
Another way, a tip that I've learned is spinach and green beans.
These are boiled in a kettle and then I got a big stainless steel bowl and I'll put for
example the spinach or beans in the bowl and then I'll just pour boiling water on it.
Leave it for about a minute or two, take it off and then eat them.
It's got minimal processing and minimal cooking, which means that the folic acid, particularly
important for the gut, is not going to be eroded or degraded through the cooking process.
Folic acid is one of the most important of all as a B class vitamin that heals the leaky
gut.
Folate repairs cells lining the mouth right through to the anus.
Folate, as you know prevents spina bifida in unborn children.
Folate prevents most forms of cancer.
Folate would be globally one of the most important minerals [inaudible 00:07:12] are lacking
in people's diets.
Of course, spinach is one of the richest sources of folic acid.
I encourage everybody to grow spinach out there.
It's simple to grow.
It's tasty as hell, it's easy to prepare, and it's a great food to have every day.
Let's have a look here, that was two steamed veggies.
Fermented veggies is number three, of course.
Fermented veggies, my favorite would be sauerkraut.
Easy to make.
Get yourself one of those crocks, get a green cabbage, and follow the instructions on YouTube
or online.
Both fermenting a vegetable, we're going to really produce a lot of lactic acid in that
mixture, which feeds out [inaudible 00:07:49] and beneficial bacteria.
You're also going to create a whole bunch of wild yeasts and beneficial bacteria in
there.
Notice, I said yeast.
I didn't say candida.
There's many beneficial yeasts that would be in that culture there as well.
[inaudible 00:08:04] for example and a whole bunch of good beneficial bacteria in there
going into your gut.
Remember when you take beneficial bacteria into a digestive system, they don't colonize,
they're transient.
They move through.
They create their own environment for what you've got there to really grow.
All right.
Number four is yogurt.
Now, many people like doctor [inaudible 00:08:26] for example, endorse yogurt like I do, but
many other people say, "Don't touch it.
It's dairy.
It's radioactive.
It's toxic."
What a lot of crap.
People have had milk for thousands of years.
If you eat a good quality yogurt, a very good quality yogurt, which is really well made
and it's cultured beautifully, it's very beneficial for the digestive system.
"Yeah, but I can't touch yogurt because I have a dairy allergy."
I'll bet you you can if you have a very very small amount of yogurt to start with.
Remember it's cultured.
All right, there's no sugar left in it.
The sugar's been usually broken right down [inaudible 00:09:02] bacteria, so sugar won't
be part of the problem.
It's still has got beta-casein in there, but you'd have to be extremely dairy sensitive
to react to very small amounts of good quality yogurt in your diet.
I really like yogurt and I think a good quality one is exceptional for leaky gut and for hypochlorhydria
and for inflammatory bowel.
It's a superb food, but make sure that it's a good sour natural Greek yogurt.
The last category, fifth category, fish, especially fatty fish like salmon or mackerel.
It's high in omega three, which is anti-inflammatory, so fish in, my opinion is a [inaudible 00:09:41]
ultimatum protein.
We try and eat fish at least three times per week.
We get fresh fish filets, either salmon or white fish.
In New Zealand, we, spoiled for choice.
We get beautiful fish down here.
We had a lovely fish last night called tarakihi, which is a big white fish.
It's beautiful and I will just cook that up.
I'll often steam that or grill that and have that with some steam vegetables.
Last night I made up a big garden fresh salad and I had a nice big piece of sweet corn at
the [inaudible 00:10:11], and the fish is a superb meal.
Those are the sort of ways you're going to help heal leaky gut and repair any kind of
digestive damage that you've got.
We talked about the broth.
The chicken and beef broth.
We talked about the steamed veggies, the fermented veggies, the yogurt, and we talked about the
fish.
Those, in my opinion, are the five key foods you need to look at for healing a leaky gut.
Thanks for tuning in.