October started out with a bang with a soul-enriching few days at the Russian Orthodox Church Musicians' conference in L.A. filled with inspiring presentations on church singing, countless rehearsals, and the joy of being part of a 50-voice choir that sang the All-Night Vigil and Divine Liturgy at Holy Transfiguration Cathedral.

It was a nice break from the stress of the last month. My mom is nicely settled back in her personal care home getting the assistance she needs. And Graham is recovering well from his stroke, in fact, he insisted that I go to the conference, since I was a little hesitant to leave him. However, with my daughter, Kira, at home with him and Misha dropping in from time to time, I felt reasured and made the trip.

And I was not disappointed. It was rejuvenating and I made many new friends.

One surprise was at the final day banquet at Holy Transfiguration Cathedral, a woman came up to me an recognized me from my Orthodox Food, Fitness and Faith Facebook group and raved about how she loves the group and thanked me for all the work I put into it.

It really warmed my heart to hear her words. It means a lot when I get the feedback and know that this labour of love is appreciated.

Now my sites are forward and I can see the Nativity Fast coming up quickly, which brings me to today's topic:

Leaky gut has been getting a lot of attention in the health world recently, often blamed for common ailments like allergies, joint pain, and autoimmune conditions. For many Orthodox Christians, it becomes especially noticeable during fasting when certain foods like beans, meant to sustain us, seem to cause discomfort instead. So, what exactly is leaky gut, and how does it relate to what we eat during fasting periods?

Let's break it down in a way that makes sense, both for our bodies and our spiritual journey.

Your gut, or intestinal tract, is not just a simple tube that food passes through—it's a living, breathing ecosystem! The gut is made of tightly bound cells that allow your body to absorb fluids and nutrients while keeping out harmful substances. Your digestive system is selective, only letting in what’s good for you and pushing the rest out as waste.

About 70-80% of your immune system lives around your gut, ready to fend off invaders. So, when your gut's barrier is damaged, harmful particles like undigested food, toxins, or microbes can "leak" through. This can lead to inflammation and a host of other problems.

As St. Gregory the Theologian reminds us:

"Excessive eating is the mother of disease and the root of all evils. It feeds the fire of passions and brings suffering to the body and soul."

—Homily on Moderation

He wasn’t just talking about overindulgence; he was pointing to how what we put in our bodies directly impacts our physical and spiritual health.

Leaky gut—or increased intestinal permeability—happens when the cells that form the gut lining get damaged, or the bonds that hold them together loosen. A poor diet is often the culprit in causing the damage:

• Ultra-processed foods
• Refined sugar and flour
• Alcohol
• Foods you're sensitive to (like gluten or dairy)

Lifestyle factors like stress and lack of sleep can also worsen the condition.

Even a poor balance of gut microbes (the good bacteria that live in your gut) can contribute to this problem.

When the gut barrier weakens, particles that shouldn't get through do. The immune system kicks into gear, causing inflammation and other symptoms like bloating, fatigue, and food intolerances.

During fasting periods, the struggle becomes real for many, as we switch to plant-based foods that can be hard to digest, especially legumes like beans. While they’re packed with nutrients, they can sometimes irritate an already compromised gut.

Since much of the immune system is centered around the gut, when the barrier breaks down, it can trigger a wide range of reactions from digestive discomfort to skin conditions and even neurological issues. Here are some common signs:

• Abdominal pain, bloating, or gas
• Heartburn or indigestion
• Skin issues like acne, eczema, or rashes
• Fatigue, brain fog, or mood swings
• Food intolerances or sensitivities

Inflammation can also lead to more severe chronic inflammatory diseases like Crohn’s, colitis, and even autoimmune conditions.

St. Basil the Great speaks to this when he says:

"The stomach, when burdened with food, drives out perfect thoughts and the soul’s concentration on prayer."

—Homily on Fasting

A burdened gut, much like a burdened spirit, struggles to function as God intended.

When your gut is leaky, it’s crucial to adopt a healing diet.

The general advice for gut healing involves removing inflammatory foods and replacing them with gut-soothing, nutrient-dense options. And yes, beans can be tricky when you’re dealing with a leaky gut, especially during fasting seasons. But don't worry, there are plenty of whole plant-based foods to nourish and heal your gut!

Here’s what to focus on:

Cut Out:

• Refined sugars and ultra-processed foods.
• Dairy products.
• Alcohol.
• Gluten, if you're sensitive to it.
• Processed grains.
• Excess oils and heavy fats that can inflame the gut lining.

Add In:

• Leafy Greens and Cruciferous Vegetables: These are loaded with antioxidants, fiber, and anti-inflammatory compounds. Kale, spinach, broccoli, and Brussels sprouts help nourish your gut and support your immune system.
• Fermented Foods: Foods like sauerkraut, kimchi, and kombucha are rich in probiotics, which can help restore balance to your gut microbiome.
• Omega-3 Fats: Instead of relying on fish, plant-based sources like flaxseeds, chia seeds, hemp seeds and walnuts provide these essential fats that reduce inflammation.
• Gut-Healing Foods: Aloe vera juice, ginger, turmeric, and deglycyrrhizinated licorice root all have anti-inflammatory properties that can soothe the gut lining.
• Resistant Starches: These are a special type of fiber that helps feed your healthy gut bacteria. Foods like green bananas, oats, and sweet potatoes are excellent sources.

While bone broth is often touted as a gut healer, we can substitute it with a nutrient-packed plant-based broth made from vegetables, mushrooms, herbs, and healing spices. I've included the recipe below. This way, you’re still supporting your gut without relying on animal products.

As St. John Chrysostom wisely said:

"Fasting is a medicine. But a medicine, though it be never so beneficial, becomes frequently useless by the unskillfulness of him that employs it.”

— Homily LVII on the Gospel of Matthew

When we align our fasting practices with a mindful approach to health, the benefits are twofold.

Ah, the great bean debate!

Beans: we can’t deny their health benefits from reducing risk of colon and breast cancer to being a great source of protein and other nutrients. While a staple in many plant-based diets they can be tough on a leaky gut due to their high lectin and fiber content. These can irritate an already damaged gut lining.

However, that doesn’t mean they have to be off the menu forever. If you’re struggling with digestion during fasting seasons the first step is to heal your gut without beans.

Once it’s healed you can slowly start to re-introduce them. It might help to soak or sprout the beans and cook them thoroughly, or focus on easier-to-digest options like lentils or split peas.

Start by eating small quantities, and I mean small - only a tablespoon at a time. As you slowly begin to increase the quantity over days and weeks you will find your tolerance level.

Leaky gut can cause a range of health issues, from digestive problems to autoimmune conditions. Healing your gut starts with removing inflammatory foods and replacing them with whole, plant-based, gut-healing options. While fasting periods might make certain food choices more challenging, focusing on anti-inflammatory, plant-based options will not only soothe your gut but also honor the asceticism of our Orthodox faith.

As we care for our bodies through fasting and food, we’re reminded that our health is a gift from God, one that helps us better serve Him and others. Healing the gut isn’t just about physical health, but also about preparing ourselves—body and soul—for the service and love of God.

If you've ever wondered why fasting can sometimes make digestive issues like leaky gut worse—or if you want to learn how to navigate fasting while healing your gut—I invite you to join my Fasting Prep Workshop.

This free workshop will help you prepare for fasting with a whole food, plant-based approach, so you can reduce inflammation, improve digestion, and fast without discomfort. Sign up here to join our community of Orthodox women who are learning how to nourish their bodies while embracing the ascetic struggle of fasting.

Serves 6-8

• 2 large carrots, chopped
• 2 celery stalks, chopped
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 piece of ginger, sliced
• 4 bay leaves
• 4 tbsp apple cider vinegar
• 1 tsp turmeric
• 1 piece kombu (optional)
• 3 dried shitake mushrooms (optional)
• Handful of fresh parsley
• 2 cups leafy greens (spinach or kale)
• Salt and pepper to taste
• 8 cups water

In a large pot, sauté onions, garlic, and ginger until fragrant.

Add carrots, celery, bay leaves, and turmeric.

Pour in water and apple cider vinegar. Bring to a boil, then simmer for 4-6 hours.

Add leafy greens and parsley in the last 30 minutes of cooking.

Strain before serving or enjoy with the cooked vegetables as a healing soup.

Serve and enjoy!