To repair the gut lining, focus on foods rich in collagen (bone broth, eggs, fish), probiotics (yogurt, kimchi, kefir), prebiotics (garlic, onions, asparagus), omega-3s (fatty fish, chia seeds), and lean proteins (chicken, tofu), as these provide building blocks, support good bacteria, reduce inflammation, and promote healing. Gentle, nutrient-dense options like cooked vegetables, ripe fruits, and whole grains also aid digestion and repair.
Whole grains, legumes, and leafy greens are excellent fiber sources that aid digestion and help maintain a diverse gut microbiome. Incorporating fermented foods such as yogurt, kefir, sauerkraut, and kimchi can introduce beneficial probiotics into the digestive system, bolstering gut health.
Mayo often recommends liquid foods like non-fat yogurts (some of which, like Greek Yogurt, are also sources of protein), chicken bone broth, and applesauce. On the beverage front, warm water and chamomile tea may help soothe an inflamed stomach lining.
A balanced diet, complete with all the necessary macronutrients and micronutrients (vitamins and minerals) can help fortify your gut. Vitamin D and an amino acid called L-glutamine may specifically help repair your gut lining.
Spotlight the Super Six:
When it comes to the plants you eat, you want to eat from across the six different plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices.
The 7 Day Gut Reset is a clean-eating and lifestyle-based plan designed to: Eliminate common gut disruptors. Introduce healing, nourishing foods. Support your digestive system with hydration and rest. Improve the diversity of your gut bacteria.
Foods rich in medium-chain triglycerides (MCTs) include: Coconut oil. Palm kernel oil. Dairy products such as butter and cheese.
digestive symptoms – such as gas, bloating, constipation, diarrhoea and heartburn. sleep disturbances or fatigue. mood/emotional state – such as high stress, low mood or anxiety. high frequency of infectious illnesses – such as the common cold.
The 4 R's of gut healing is a functional medicine protocol to restore digestive health, focusing on Remove irritants, Replace digestive support, Reinoculate with good bacteria, and Repair the gut lining, addressing underlying causes like inflammation, infections, and permeability. It helps eliminate triggers, support digestion, rebalance the microbiome, and heal the intestinal barrier for better gut function.
What is a 3-day gut reset?
Here are some of the most effective foods that help heal colon inflammation:
If you briefly overdosed on alcohol or pills, your stomach lining will soon repair itself. If blood flow to your stomach was temporarily reduced but is now restored, your stomach lining will begin the healing process. Chronic gastritis doesn't go away by itself, but treatment can help it go away.
Medicines that reduce or block stomach acid may help. If gastritis lasts, your doctor may prescribe medicine. Follow-up care is a key part of your child's treatment and safety. Be sure to make and go to all appointments, and call your doctor if your child is having problems.
The timeframe for rebuilding gut health varies depending on several factors, including the extent of imbalance, dietary and lifestyle changes, and individual body responses. Generally, improvements can be observed within a few weeks if significant modifications are made to diet and lifestyle.
Foods to Consider Avoiding
Apple slices with almond butter: Apples contain pectin, which supports digestion. Avocado on whole grain or sourdough toast: This combo provides fiber and healthy fats. Kefir or fermented foods: Yogurt is the most common, but any foods in this group will introduce beneficial probiotics into the gut.
There are six main plant groups, which we call the Super Six: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds and herbs and spices.
A 7 day gut reset may involve eliminating processed foods, sugar, and other potential food triggers, and consuming a diet that is rich in whole foods, fiber, probiotics, and prebiotics.
There are a few different signs that your gut is healing. Some signs have to do with digestion. You may experience less gas and bloating, and your bowel movements may be more regular and comfortable. Other signs of a healing gut can include improved skin and improved mood.
Processed foods: Low in fiber and high in unhealthy fats, these foods can slow digestion. Additives and preservatives may disrupt gut flora, and excess sodium can lead to dehydration. Red meat: High in fat and low in fiber, this protein can be harder to digest. Eating too much can also impact gut bacteria.
The main symptoms of inflammatory bowel disease (IBD) can include:
Beverages like kombucha, kefir, yogurt drinks, prebiotic fiber drinks, and herbal teas may help improve gut balance, reduce digestive discomfort, and support your overall health.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
M.C.T. stands for “medium chain triglycerides,” (triglyceride = fat). Unlike short-chain and long-chain fatty acids (like those found in avocados and olive oil), certain types of medium-chain fatty acids – caproic acid (C6), caprylic acid (C8), and capric acid (C10) – don't need to be digested by your stomach.