Gut Healing Nutrients

There are so many supplements and food products on the market that claim to be supportive of gut health. Below is a non-exhaustive list of some options that may be helpful to some people. Please remember to seek professional guidance if you are interested in adjusting your supplement regimen as drug-nutrient interactions are common and can be dangerous.

Vitamin A

Vitamin A is an essential vitamin for immunity and gut health. It regulates key functions in the intestinal epithelium such as cell proliferation and differentiation, and immune cell mobilization. In other words, it tells the body what cells to produce and where they should go. Animal studies have indicated that vitamin A deficiency can alter microbial populations in the gut and influence gut dysbiosis, which we know has an impact on gut permeability. Vitamin A also plays a regulatory role in the response of cytokine IL-22 (cytokines are chemical messengers that modulate inflammation in the body), which is partially responsible for maintaining intestinal barrier homeostasis and improving the function of epithelial tight junctions.

A particular type of immune cell called the B-regulatory cell has both protective and immunosuppressive under the right conditions, these cells are dependent on vitamin A to function properly. Vitamin A actually boosts the ability of B cells to produce IL-10 (an anti-inflammatory cytokine) and IgG (an antibody involved in neutralizing pathogens and promoting food tolerance). Vitamin A is also supportive of T-regulatory cells which are involved in maintaining bodily homeostasis. In a healthy state, vitamin A prioritizes production of T-regulatory cells over T cells that promote hyperactivity of the immune response and autoimmunity.

Vitamin A can positively impact the gut microflora, it has been shown to increase numbers of lactobacillus which downregulates inflammation. In animal studies decreased lactobacillus is a primary feature of leaky gut.

Vitamin D

It is known that vitamin D deficiency and autoimmune disease often coincide. This is thought to be at least partially due to the role that vitamin D plays in maintaining a healthy microbiome and intestinal barrier. Vitamin D has an indirect effect on the immune system by upregulating the production of T-regulatory cells, it also has selective antimicrobial and anti-inflammatory properties. Studies indicate that vitamin D status alters the gut microbiome, and supplementing with vitamin D can improve species richness and diversity. As for its potential role in leaky gut, vitamin D influences the quantity and distribution of tight junction proteins, helping to increase the strength of the gut lining.

L-Glutamine

Glutamine is a conditionally-essential amino acid, meaning that sometimes it is essential (must be obtained from sources outside the body) and sometimes it is not (generally the body is able to produce sufficient amounts). This is the most abundant amino acid in the human blood stream and other areas of the body. Glutamine plays an important role in digestion, absorption, and epithelial function of the GI system. It is a key player in tissue and mucosal integrity and is also known for its ability to modulate and decrease inflammation.

Chronic inflammation in the gut can lead to depletion of glutamine, which is why supplementation or a focus on naturally high glutamine-containing foods may benefit some people through the gut healing process. Glutamine helps to regulate tight junction proteins, and it helps tighten epithelial junctions in the intestinal lining, both of which we know are helpful in healing and preventing intestinal hyperpermeability (leaky gut). Furthermore, glutamine supplementation has been shown to improve clinical outcomes of patients with inflammatory bowel diseases.

Bone Broth

Bone broth has long been touted for its gut healing properties. Bone broth contains a rich variety of essential amino acids and minerals, as well as collagen and gelatin. Bone broth is especially high in the amino acid glutamate, which can be used in the body to synthesize proline, an amino acid responsible for collagen and connective tissue formation, and glutamine, the benefits of which we have already discussed.

Bone broth promotes the production of anti-inflammatory cytokines IL-4 and IL-10, which play a role in regulating the immune system. In animal models, bone broth reduces cellular damage in the gut lining. These anti-inflammatory characteristics of bone broth are attributed to its high content of essential amino acids.

Curcumin/Turmeric

Curcumin is the bioactive compound found in turmeric; a bright yellow/orange root known for its anti-inflammatory uses. Curcumin is not readily useable in the human body, and clinical trials only support the use of curcumin in arthritis, pain management, and depression. Thus, more recent studies are suggesting that its direct effects in the gut and on the gut microbiota are responsible for systemic effects on inflammation, pain, etc. Curcumin positively affects that gut microbiome by favoring beneficial strains of bacteria, and reducing harmful ones. Curcumin contains polyphenols which act to reduce oxidative stress, thereby reducing inflammation and cellular damage. It also improves the intestinal barrier by preventing disruption of tight junction proteins (recall this is what keeps the cells of the intestinal wall tightly attached to one another) and has the potential to restore disrupted intestinal permeability.

Zinc Carnosine

Zinc is an essential mineral that plays an important role in immune health and wound healing. It is especially useful in healing epithelial tissue by upregulating cell proliferation, making it a key nutrient for the healing and maintenance of mucosal linings such as those found in the intestines.

Zinc alone is poorly absorbed by the body; thus it is often chelated (chemically bonded) to another molecule (in this case, L-carnosine) in order to increase its absorption. L-carnosine also has uses in immune function, wound healing, and it is an antioxidant. Zinc carnosine is often used for the treatment of oral mucositis (especially in association with chemotherapy and radiation), and gastric ulcers. When taken alongside medications known to be gut damaging, zinc carnosine has been shown to help prevent increased intestinal permeability and mucosal injury.

Quercetin

Quercetin is a potent antioxidant found in many of our fresh fruits and veggies. It modulates gut microbiota and enhances intestinal barrier function by tightening the epithelial junctions of the intestinal wall. It also promotes production of tight junction proteins, which prevents leaky gut. Part of its power may also be attributed to its ability to protect probiotic cells (aka beneficial bacteria) from the harsh environment of the gastrointestinal tract.

Fish Oil

Fish oil is rich in omega-3 fatty acids, which are known to have anti-inflammatory effects when properly balanced in the diet. Omega-6 fatty acids are known as a driver of inflammation when they are over consumed. Our modern food landscape creates an omega-3: omega-6 ratio near 1:20 or higher, while the ideal ratio is closer to 1:1 – 1:4. For many people, taking a fish oil supplement high in omega-3s can help to balance this ratio out, and the effects are usually positive.

In recent studies, omega-3s have been shown to improve intestinal immunity by helping to reduce damage to epithelial cells in the gut. We talked about how stress can impact the gut. It increases inflammatory cytokine secretion which can lead to issues with intestinal permeability. Fish oil is potentially able to help counteract this stress effect. Fish oil and omega-3 fatty acids also directly impact gut microflora. They can assist in correcting dysbiosis by increasing beneficial bacterial species and improving diversity of species. Fish oil has been suggested to be especially helpful to those struggling with diseases like rheumatoid arthritis and inflammatory bowel disease. Evidence from animal studies indicates that omega-3s help to maintain intestinal integrity and human studies show that omega-3s can positively influence the gut-brain-axis.

Demulcent Herbs (Licorice Root, Marshmallow Root, Slippery Elm)

Licorice root, marshmallow root, and slippery elm are all part of a class of herbs called demulcents, which are known for their mucilaginous and lubricating constituents. These constituents are helpful in soothing inflamed tissues by forming a protective mucus over membranes such as those found lining the entire gastrointestinal tract. All three of these herbs are considered classical treatments for intestinal health in Ayurvedic tradition, as they serve a role in protection of mucosal barriers. Mucilaginous compounds produced by these herbs may also be helpful in protecting beneficial bacteria and probiotics from gastric juices in the stomach. Licorice, marshmallow, and slippery elm bark are recognized for their anti-inflammatory and antioxidant properties, and their ability to positively modulate the gut microbiome. Marshmallow root has been specifically implicated in decreasing intestinal barrier dysfunction (i.e. leaky gut). Slippery elm and licorice are noted for their ability to increase numbers of butyrate and propionate-producing bacterial species in the gut, two short chain fatty acids (SCFAs), which are important metabolites in maintaining gut homeostasis and acting as fuel to keep intestinal cells healthy.

Edible Mushrooms (Chaga, Reishi, Turkey Tail, Lion’s Mane, Maitake)

Mushrooms have been well studied for their benefits to the gut and the immune system (up to 80 percent of which resides in the gut). Maitake contains high amounts of beta-glucans, which are an immune stimulant and promote healthy gut microflora. Chaga, turkey tail, and lion’s mane regulate the gut microbiome by promoting the production of metabolites (compounds produced by bacteria) that regulate intestinal epithelial function. Reishi (commonly referred to as the King of Mushrooms) may help to reverse gut dysbiosis, improve the ratios of bacterial species in the gut, and improve the integrity of the intestinal lining. Mushrooms in general are considered to be a wonderful source of prebiotic fiber, which helps nourish our beneficial gut microbes.

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