The great news? The gut lining is designed to regenerate and nutrition plays a critical role in helping that happen. Healing begins by reducing irritation, restoring microbial balance and nourishing the tissues of the gut lining. Leaky gut may be at the root of many frustrating health issues, but the gut is incredibly responsive to the right care. With personalised nutrition, modified lifestyle changes and proper support, healing is not only possible—it’s powerful.

Foods That Support Gut Healing

Incorporating the following foods can help strengthen your gut barrier, reduce inflammation, and support the microbiome:

• Vegetables: Broccoli, Brussels sprouts, cabbage, carrots, kale, beetroot, spinach, ginger, mushrooms, courgette; Sweet potatoes, yams, squash, turnips.
• Fermented Foods: Kimchi, sauerkraut, tempeh, miso (rich in natural probiotics)
• Fruit: Blueberries, bananas, raspberries, kiwi, pineapple, papaya, citrus fruits (high in antioxidants)
• Sprouted Seeds & Nuts: Chia seeds, flaxseeds, sunflower seeds, almonds.
• Healthy Fats: Avocado, coconut oil, extra virgin olive oil.
• Omega-3-Rich Fish: Salmon, sardines, herring, mackerel, anchovies.
• Protein: Chicken, lamb, turkey, beef, eggs (preferably organic)
• Cultured Dairy (if tolerated): Kefir, unsweetened Greek yoghurt, traditional buttermilk.
• Healing Liquids: Bone broth (rich in collagen), herbal teas, filtered water, kombucha.

Foods to Avoid During Gut Repair

To support the healing process, it’s important to temporarily remove foods that irritate or inflame the gut:

• Gluten-containing grains (wheat, rye, barley)
• Processed and cured meats.
• Processed foods (cakes, biscuits, pastries, ready meals)
• Refined sugars and artificial sweeteners
• Alcohol and carbonated soft drinks
• Dairy (if sensitive or intolerant)
• Refined vegetable oils (sunflower, soybean, canola)

Supplements to Support the Gut Lining

While food is foundational, specific supplements may be helpful alongside a therapeutic diet:

• L-glutamine – an amino acid that helps repair gut lining
• Zinc & Quercetin – known to support tight junction integrity
• Collagen peptides – nourish gut cells and connective tissue
• Probiotics – rebalance gut bacteria
• Digestive enzymes – help fully break down food and reduce irritation
• Slippery Elm powder – helps support the mucosa 
• Marshmallow root - helps support the mucosa

Always seek advice from a qualified practitioner before starting any supplements—especially if you’re on medications or managing chronic health conditions.

Can You Test for Leaky Gut?

Yes, functional medicine offers a range of targeted tests to investigate gut health more deeply:

• Stool analysis – assesses microbiome health, pathogens and inflammation markers
• Intestinal permeability testing – evaluates how "leaky" the gut wall is
• Food sensitivity testing – identifies immune reactions to specific foods

These tools help create a personalised plan that’s far more effective than generic recommendations.

Final Thoughts: You Can Heal

If you're experiencing symptoms you can’t quite explain, or you're managing ongoing digestive discomfort, it may be time to explore what your gut lining is trying to tell you.