6 Dietary Tips to Restore your Gut Barrier

6 Dietary Tips to Restore your Gut Barrier

1.) Get Rid of Irritants -

The first step is to stay away from trigger foods that might be bad for the gut. This involves staying away from inflammatory foods such as sugar, alcohol, ultra-processed foods, refined grains, and fast foods. Gluten and dairy are also usually excluded, because they can cause inflammation and block gut healing.

2.) Focus of Gut Healing Foods -

Eat a nutrient-dense, whole food diet that is rich in anti-inflammatory foods. For example, fruits, vegetables, legumes, gluten-free grains, high quality protein, and healthy fats like avocados and olive oil.

3.) Eat more Omega-3 Rich Foods -

Be sure to include fatty fish (salmon, sardines, mackerel), flax, walnuts, and chia seeds in your diet. They’re rich in omega-3 fatty acids, which can help reduce gut inflammation.

4.) Include Prebiotics -

Prebiotic foods contain special fibers that feed your good gut bacteria. Prebiotic-rich foods include garlic, onions, leeks, asparagus, chicory, oats, and apples.

5.) Drink Bone Broth -

Bone broth has a lot of minerals, collagen, gelatin, and amino acids like proline, glycine, and glutamine - which can all support gut repair.

6.) Try using Ghee -

Dairy is usually avoided when it comes to leaky gut repair. Ghee is clarified butter, and is the one exception. Ghee is rich in butyric acid (butyrate), which is an anti-inflammatory short-chain fatty acid that feeds the cells of your gut lining.