Top Nutrients for Gut Healing (beyond a probiotic)
There are 3 primary mechanisms by which the following nutrients, functional foods, and herbs act to promote gut integrity and function:
IMMUNE
interacts with immune cells to decrease inflammation and promote a balanced immune response
MICROBIOME
selectively feeds beneficial microbes and/or inhibits the growth of pathogenic/opportunistic microbes
BARRIER
supports mucosa layer, feeds epithelial cells, and/or improves tight junctions between cells for healthy intestinal permeability
ANTIOXIDANT FOODS & HERBS
(resveratrol, quercetin, kaempferol, curcuminoids, gingerols, anthocyanines, etc)
IMMUNE | MICROBIOME | BARRIER
leafy greens
green tea
rosemary
apples
turmeric
ginger
ginseng
dark cocoa
dark berries & grapes
onions, leeks, & garlic
cruciferous veggies
DEMULCENT HERBS
IMMUNE | MICROBIOME | BARRIER
marshmallow root
slippery elm bark
licorice root
aloe vera
AMINO ACIDS
(glutamine, tryptophan, arginine, cysteine)
IMMUNE | MICROBIOME | BARRIER
supplements
PREBIOTIC FIBERS
(inulin, pectin, fructo- & galacto- oligosaccharides, etc)
MICROBIOME | BARRIER
partially hydrolyzed guar gum
extra-virgin olive oil
whole grains & oat bran
beans & legumes
green bananas & plantains
psyllium seeds
almonds
mushrooms
chicory root
artichokes
VITAMINS & MINERALS
(vit D, calcium, zinc, selenium, etc)
IMMUNE | BARRIER
sunlight exposure
quality dairy
leafy greens
meat & seafood
BOVINE COLOSTRUM
IMMUNE | MICROBIOME | BARRIER
FERMENTED FOODS & PROBIOTICS
IMMUNE | MICROBIOME | BARRIER
sauerkraut & kimchi
lacto-fermented veggies/pickles
yogurt & kefir
kombucha & water kefir
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References
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