7 Foods That Naturally Heal Your Gut Lining

A healthy gut lining acts as your body’s security system, keeping harmful substances out while letting nutrients in. When it’s damaged, you may experience bloating, discomfort, or even long-term health issues. The good news? Certain foods can help repair and strengthen your gut lining naturally.

1. Bone Broth

Packed with collagen, amino acids (like glutamine), and minerals, bone broth helps soothe inflammation and repair the gut lining. Slow-simmered broth from chicken, beef, or fish bones is best.

2. Aloe Vera

Aloe’s natural compounds can calm irritation in the digestive tract. Drink small amounts of aloe vera juice (without added sugars) to support mucosal healing.

3. Slippery Elm

This herb contains mucilage, a gel-like substance that coats and protects the intestinal lining, easing digestive discomfort.

4. Marshmallow Root

Like slippery elm, marshmallow root creates a protective barrier and reduces inflammation, making it a favorite in herbal gut-support formulas.

5. Fermented Vegetables

Sauerkraut, kimchi, and other fermented veggies provide probiotics that restore gut microbiome balance—essential for gut lining health.

6. Fatty Fish

Salmon, mackerel, and sardines deliver omega-3 fatty acids, which reduce inflammation and promote tissue repair in the gut.

7. Blueberries

Rich in antioxidants, blueberries combat oxidative stress that can damage the gut lining, while also feeding beneficial bacteria.

Pro Tip: For a powerful gut-lining boost, combine these foods with daily hydration, stress management, and a high-quality gut health.