How to eat to heal your gut lining (an actual protocol)

Hey,

"Heal your gut lining" is one of those phrases you hear everywhere in the wellness space - but almost nobody tells you exactly HOW. What to eat. What to avoid. What actually repairs the intestinal barrier vs. what just sounds nice on Instagram.

Today I'm going to give you the real protocol.

First - what IS your gut lining and why does it matter?

Your intestinal lining is a single-cell-thick barrier that separates the contents of your gut from your bloodstream. It's supposed to be selectively permeable - letting nutrients through while keeping bacteria, toxins, and undigested food particles OUT.

When this barrier gets damaged (from infections, chronic stress, NSAID use, alcohol, dysbiosis, or food sensitivities), it becomes hyper-permeable - aka "leaky gut." Particles that shouldn't be entering your bloodstream start getting through, and your immune system reacts.

The result: systemic inflammation, food sensitivities, brain fog, fatigue, joint pain, skin issues, and autoimmune tendencies.

Phase 1: REMOVE what's damaging the lining

You cannot repair a wall while someone is still punching holes in it.

Common gut lining destroyers to remove or minimize:

→ NSAIDs (ibuprofen, aspirin, naproxen) - these directly damage the intestinal mucosa

→ Alcohol - even moderate consumption increases intestinal permeability. During active healing, eliminate it completely. Not forever, but for best results 8 weeks with zero alcohol is needed.

→ Ultra-processed foods - emulsifiers, preservatives, and artificial sweeteners directly harm the gut lining

→ Your specific trigger foods, if any (if you don't know yours do 12 weeks without gluten, dairy, soy, corn) - remove temporarily (not forever - the goal is to heal and reintroduce)

Phase 2: FEED your gut lining the building blocks it needs

Your gut lining regenerates every 3-5 days. But it can only regenerate if you give it the raw materials.

L-Glutamine - the primary fuel source for your gut lining cells. → Food: bone stock (simmered 4-6 hours), beef, chicken, eggs, cabbage, beets → Supplement: 5-10g per day, taken on an empty stomach. Mix powder in water, drink 20 min before meals.

Zinc - essential for tight junction integrity (the "glue" between gut lining cells). → Food: oysters (#1 source), red meat, pumpkin seeds, lentils → Supplement: Zinc carnosine specifically - 75mg twice daily with meals. Balance with 1-2mg copper for every 15mg zinc over 30mg/day.

Omega-3 fatty acids - reduce gut lining inflammation. → Food: wild salmon, sardines, mackerel, anchovies (2-3 servings per week minimum) → Supplement: 2-3g combined EPA/DHA daily from fish oil. Take with your fattiest meal.

Vitamin A (retinol) - critical for mucosal immune function and barrier repair. NOT beta-carotene - you need preformed retinol. → Food: liver (even 2-3 oz per week is powerful), egg yolks, cod liver oil, grass-fed butter → Supplement: cod liver oil provides both vitamin A and omega-3s. 1 tsp daily.

Collagen/gelatin - provides glycine and proline, structural components of the gut lining. → Food: bone stock (1-2 cups daily during active healing), Gelatin gummies (homemade), slow-cooked meats on the bone → Supplement: collagen peptides, 10-20g daily

Phase 3: PROTECT the lining while it heals

→ Slippery elm bark - forms a gel-like coating over the intestinal lining. 1-2 capsules or 1 tsp powder in water before meals.

→ Marshmallow root - steep 1 tbsp in cold water overnight, strain, drink first thing in the morning.

→ DGL (deglycyrrhizinated licorice) - supports the mucus layer. Chew 1-2 tablets before meals.

→ Aloe vera inner gel - 2 oz before meals. Make sure it's inner fillet only (whole leaf is laxative).

There are supplements with a mix of these like Designs for Health GI Revive.

Phase 4: A sample day of gut-lining healing nutrition

Morning (fasted): → Marshmallow root cold infusion → 5g L-glutamine in water

Breakfast (30 min later): → 3 eggs scrambled in ghee + sauteed spinach + 1/2 avocado + 1-2 tbsp sauerkraut → Zinc carnosine with meal

Lunch: → Wild salmon + sweet potato + roasted beets + arugula with olive oil → Zinc carnosine with meal + Omega-3 fish oil

Afternoon (between meals): → 1 cup bone broth + 5g L-glutamine

Dinner: → Slow-cooked chicken thighs on the bone + roasted root vegetables + steamed broccoli with tahini → 1 tsp cod liver oil

Before bed: → Magnesium glycinate (300-400mg)

This is a real protocol. It's a great starting framework to use - with clients I use something similar adjusted to their specific needs based on labs and health history.

Give your body the materials it needs and remove what's damaging it. That lining regenerates every 3-5 days - you can feel a measurable difference within 2-4 weeks.

→ Want a protocol personalized to YOUR situation? Book a free discovery call: HERE

Speak soon,

Ksenia