6 Ingredients To Support Your Gut Lining

When I review my client’s individual Gut Microbiome Reports almost daily, more often than not I will find clinical evidence of a “leaky gut” lining that is in need of support and healing.

When our aim is to restore your digestive tract lining and microbiome balance, the process can be supported with healing foods containing key nutrients to promote the repair of the damaged intestinal walls and the growth of healthy microbiome within them.

Try adding these foods to your shopping list next time you go shopping:

1. Bone Broth

Soothing, immune-boosting, nutrient-dense and anti-inflammatory bone broths provide a variety of easily absorbable minerals, such as calcium, magnesium, phosphorus, silica, sulphur and trace minerals, and importantly, help to heal and seal the GIT. See my favourite broth recipe here: Bone Broth is my Botox.

To use: I generally recommend anywhere from 1 to 3 cups a day on my gut healing program, depending on the severity of inflammation in the gut.

2. Gelatine

Gelatine is one of my favourite superfoods for the gut lining. It’s been shown to heal and seal any damage caused by lifestyle factors such as poor diet and stress and repairs the effects of leaky gut. It can also improve digestive strength by enhancing secretion of gastric acids that help break down foods, making it easier to absorb nutrients in the small intestine and prevent gut dysbiosis. Gelatine also absorbs water, which helps keep fluid in the digestive tract, promoting good intestinal transit and healthy bowel movements.

To use: I like to use Grass Fed Beef Gelatine and make healthy gummies, use it to make jelly desserts or add it to soups or smoothies. (Contact me if you’d like a good product recommendation)

3. Aloe Vera

Aloe vera leaf gel is high in vitamins and minerals and contains anti-inflammatory properties that help relax the intestinal tract, soothe and heal any damage. It contains enzymes that help break down foods, promoting regular bowel movements and acts as a great prebiotic to feed the microbiome in your gut.

To use: I like to use fresh aloe vera stems and juice them. An easier option would be to purchase it in liquid form and consume before meals.

4. Slippery Elm

This traditional herb which is native to South America and has been used medicinally for centuries, it comes from the inner bark of the elm tree. It is commonly known as a digestive aid and works by forming a soothing film over the mucous membranes in the gut when it comes into contact with it. Relieving digestive pain and inflammation, making it particularly helpful in Ulcerative Colitis, Crohn’s Disease and IBS. Slippery elm contains a fibre that forms a gel or mucilage, which acts as a lubricant throughout the lining of the entire gastrointestinal tract.

To use: To protect your gut lining from inflammation, add a teaspoon of slippery elm powder to a glass of water, stir well and drink half an hour before meals (2 hours apart from any medications or nutrient supplements).

5. Turmeric

Turmeric provides powerful anti-inflammatory properties that will help soothe the gut and alleviate congestion. The active compound in Turmeric called Curcumin works to reduce inflammation, improve digestion and can reduce gas and bloating by increasing the production of the enzymes that break down fat, protein and carbohydrates.

To use: Take turmeric together with black pepper to increase absorption, or heat with coconut milk to release curcumin. I love to add it to curries, smoothies and my favourite… Turmeric Lattes!

*(Caution: Therapeutic doses of turmeric can contraindicate many medications. If you are taking blood thinners, heart medication or have gallbladder issues, speak to a qualified practitioner before taking any Turmeric supplements)

6. Pomegranate

Pomegranate is one of my favourite latest additions to my gut healing programs. It’s been used medicinally in the middle east for centuries, but Gut Microbiome research has only recently attributed its wonderous workings for gut health in the last 5 years.

Pomegranate compounds have been shown to promote healthy gut bacteria and reduce inflammation in the digestive tract. The arils are also rich in fibre, which serves as fuel for probiotics and helps prevent various digestive health conditions.

To use: My favourite way to enjoy these juicy red gems is by throwing them into my salads for extra texture and a juicy explosion of sweetness in the mouth. Otherwise juicing these fresh and drinking a half a cup a day (diluted in a glass of water) is also a great way to enjoy.

Next time you’re out shopping, be sure to add some or all of these foods to your shopping basket for extra gut health support and overall health.

To find out how I can support you through your gut health issues, contact me and we can have a chat.

In Health and Gut Love

Deena xo