Repair your gut with these healthy foods and beverages

Foods For Repairing Gut Lining: Items to Stock Up On!

Your gut has to deal with a lot. It’s in charge of supplying your immune system with immune cells, fighting off pathogens coming up from the small intestine, and digest your poor food choices. That’s a heavy burden for the microscopic cells lining your gut barrier to carry. Naturally, they get weaker and time, leading to Leaky Gut Syndrome. So, here are some of the best foods for repairing your gut lining.

Best Foods to Repair Gut Lining

The are many variables at play when it comes to repairing your gut lining. You need to decrease inflammation, introduce probiotics, and then feed these healthy gut bacteria. So, you need to center your meal plan around these foods to repair your gut lining.

Bone Broth

One of the essential foods for repairing your gut line is bone broth. It’s easy to laugh about soup stock, but this is a powerful elixir. When you cook organic free-range bones, it leaks collagen and elastin into the broth. Carbon in the water binds to these molecules, making them readily available for consumption.

Collagen is the peptide that helps heal skin and prevent wrinkles. It essentially does the same for gut cells. It clogs up the holes caused by inflammation created by Leaky Gut Syndrome. One meta-analysis about collagen foods for repairing gut lining found,

Dysfunction of the intestinal barrier plays a key role in the pathogenesis of inflammatory bowel disease (IBD)…The effect of Alaska pollock skin-derived collagen and its 3 tryptic hydrolytic fractions, HCP (6 kDa retentate), MCP (3 kDa retentate) and LCP (3 kDa permeate) on TNF-α induced barrier dysfunction was investigated in Caco-2 cell monolayers. TNF-α induced barrier dysfunction was significantly attenuated by the collagen and its peptide fractions, especially LCP, compared to TNF-α treated controls (P < 0.05). Compared to a negative control, 24 h pre-incubation with 2 mg mL-1 LCP significantly alleviated the TNF-α induced breakdown of the tight junction protein 1.”

Food Funct.

Collagen upholding tight junction protein isn’t the only reason why bone broth is effective for Leaky Gut Syndrome. Elastin in bone broth gives your gut lining the buoyancy and resiliency necessary to fight back against harmful bacteria and toxins coming from your intestines.


As you clog up the leak, you want to give your gut biome a fighting chance against pathogens. The most efficient way of doing that is to introduce gut bacteria to the system. Kombucha is an energizing and delicious way to achieve this feat.

Kombucha is a tea fermented with yeast. The yeast consumes the sugars from the tea leaves and other botanicals in the brew. In turn, they produce probiotics that we drink for gut health.

If you’re looking to repopulate some probiotics after a hard night of partying on vacation, pick up some kombucha at the gas station. Otherwise, Google and see if there are any kombucha breweries in the vicinity!


Like kombucha, yogurt is rich in probiotics. However, it doesn’t have the tangy, vinegary texture of kombucha. In fact, it has a cool and soothing taste profile. That makes yogurt a no-brainer for someone who is suffering from acid reflux.
Bananas are an excellent low-acid fruit to add with yogurt to deal with stomach issues. There are many health benefits of bananas at different stages of the peel cycle. So, be sure to use them accordingly to help your chances of repairing the gut lining.

Sweet Potatoes

Everyone damns carbs. However, we need carbohydrates for energy! Carbohydrate metabolism is an essential cog in the machine that is a human being. Opt for more complex carbs that require your body to work more. Not only will they burn more calories to digest, but they can provide with you with extra energy.

One of the best complex carbohydrate foods for repairing gut lining is sweet potatoes. These versatile tubers are rich in beta-carotene, which turns into Vitamin A.

Vitamin A is an antioxidant that also helps with cell repair 2. Seeing as us our gut lining is made of epithelial cells; that sounds like a good trait to have on your plate!

Oily Fish

The average person consumes a ratio of omega-6 fatty acids to omega-3 fatty acids that is 15:1 3. Seeing our ancestors evolved on a 1:1 ratio, it’s no wonder that we have more cases of digestive diseases than ever.

Oily fish are some of the most efficient sources of omega-3 fatty acids, including:

  • Salmon
  • Mackerel
  • Sardines
  • Swordfish
  • Trout 
  • These lean protein sources not only improve your gut health but give you a mental boost, as well. Studies show that omega-3s from fish oil help preserve grey matter in the brain, thwarting off the onset of dementia 4. These benefits resonate in the gut through the gut-brain-axis.

    Healthy Fat Fruit Oils

    Vegetarians and vegans might not be able to consume fish. That doesn’t mean they can’t get their dose of healthy fats. You can find plenty of delicious fruit oils that are rich monounsaturated and polyunsaturated fatty acids.

    Some of the best fruit oil for gut lining include:

    • Medium-Chain Triglycerides (MCT) Oil
    • Coconut Oil
    • Extra Virgin Olive Oil
    • Hemp Seed Oil
    • Avocado Oil

    Just make sure you are aware of the smoke point of the oils you use. If the oil gets overheated, some molecules may become carcinogenic.

    Many of these fruit oils also double as awesome all-natural skincare remedies. You might want to ditch some of your toxic beauty ingredients and do some DIY skin recipes with fruit oils instead.

    Fruits and Veggies

    Sorry guys and gals, you have to eat your fruits and veggies. They are loaded with antioxidants. In fact, each color denotes a different antioxidant. So, it’s really important to eat the rainbow. That way, your immune system gets some back up needed against the foods that cause Leaky Gut.

    Many fruits and veggies also come with dietary fiber, especially the greens. Dietary fiber serves as prebiotics for probiotics. That means healthy stomach bacteria have nom-nom on the fiber in our fruits and veggies to survive.

    As a thank you, the probiotics produce short-chain fatty acids. In particular, they create a bunch of butyrate. This metabolite is essential for repairing our gut lining.

    Whole Grains, Nuts, and Seeds

    Rounding out the plethora of plant-based powerhouses of foods for repairing gut lining, be sure to consume a wide range of whole grains, nuts, and seeds. These foods will leave you fuller, offer your body fiber, and are rich in protein.

    Just be sure to opt for gluten-free grains, such as:

    • Oats
    • Millet
    • Quinoa
    • Corn
    • Amaranth

    As far as seeds go, if you’re dealing with Irritable Bowel Syndrome (IBS), you might want to give chia seeds a try to help with diarrhea. However, stay away from chia seeds if you are constipated.

    How to Eat More Foods That Repair Gut Lining

    When you hear “healthy gut diet,” you think restrictive. There’s no need too. As you can see, there are plenty of foods that repair gut lining that you can eat. We can help you.

    Get your gut tested with Ombre. We can help you analyze the bacteria in your gut. That way, we can recommend a strain-specific probiotic scientifically-backed to address your needs. Plus, we can let you know which foods to avoid to prevent your uncomfortable symptoms. Eat well, feel well with Ombre.


    • 1 Chen, Qianru, et al. “Collagen Peptides Ameliorate Intestinal Epithelial Barrier Dysfunction in Immunostimulatory Caco-2 Cell Monolayers via Enhancing Tight Junctions.” Food & Function, U.S. National Library of Medicine, 22 Mar. 2017, www.ncbi.nlm.nih.gov/pubmed/28174772.
    • 2 Lima, A. A., Soares, A. M., Lima, N. L., Mota, R. M., Maciel, B. L., Kvalsund, M. P., Barrett, L. J., Fitzgerald, R. P., Blaner, W. S., & Guerrant, R. L. (2010). Effects of vitamin A supplementation on intestinal barrier function, growth, total parasitic, and specific Giardia spp infections in Brazilian children: a prospective randomized, double-blind, placebo-controlled trial. Journal of pediatric gastroenterology and nutrition, 50(3), 309–315. https://doi.org/10.1097/MPG.0b013e3181a96489.
    • 3 Simopoulos, A P. “The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids.” Biomedicine & Pharmacotherapy = Biomedecine & Pharmacotherapie, U.S. National Library of Medicine, Oct. 2002, www.ncbi.nlm.nih.gov/pubmed/12442909.
    • 4 Cole, G. M., Ma, Q. L., & Frautschy, S. A. (2009). Omega-3 fatty acids and dementia. Prostaglandins, leukotrienes, and essential fatty acids, 81(2-3), 213–221. https://doi.org/10.1016/j.plefa.2009.05.015

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