How to Repair Your Gut Lining for Better Digestion and Immunity.
Your gut lining is a critical barrier that protects your body. It allows nutrients to be absorbed while keeping toxins and harmful microbes out. But when this lining becomes damaged—often due to stress, poor diet, infections, medications, or other lifestyle factors—you can experience a cascade of health issues.
So, how do you know if your gut lining needs repair? Signs can range from digestive symptoms like bloating, gas, constipation, or diarrhea. Or you may experience more systemic issues such as brain fog, skin problems, joint pain, chronic fatigue, and food sensitivities. You may even struggle with autoimmune conditions or frequent colds because 70% of your immune system resides in your gut.
When your gut lining is healthy, you should feel incredible—clear-headed, full of energy and free of bloating. You should be able to eat a wide variety of foods without discomfort. By taking a holistic approach with food, lifestyle shifts, and targeted supplements, you can heal your gut, restore balance, and feel better than you ever thought possible. Let’s discuss what you can do to Repair Your Gut Lining for Better Digestion and Immunity.
How to Repair Your Gut Lining in Ten Key Steps
1. Provide Nutritional Co-Factors for Gut Integrity
To rebuild the gut lining, your body needs key vitamins and minerals that act as building blocks. To rebuild the gut lining, your body needs key vitamins and minerals that act as building blocks. I recommend doing this with a food-first approach.
Magnesium – Aids in relaxation and gut motility. You can find magnesium in black beans, bananas, almonds, avocados, etc.
Vitamin D – Supports immune function and gut barrier integrity. You can find vitamin D in wild caught fish, free range egg yolks, beef liver, mushrooms, etc.
Vitamin C – Helps with collagen production, which is vital for gut lining repair. You can find vitamin C in bell peppers, citrus fruit, tomatoes, kale, etc.
Zinc – Critical for cell regeneration and reducing intestinal permeability. You can find zinc in oysters, beef, pork, chicken, etc.
Vitamin A – Supports mucosal tissue and gut lining integrity. You can find vitamin A in mangoes, grapefruit, watermelon, cantaloupe, etc.
2. Soothe and Protect the Mucous Membrane
Your gut lining is coated in a protective mucous layer that prevents irritation and inflammation. To support this you may want to incorporate these things into your diet or supplements.
Aloe Vera – Helps soothe inflammation and supports tissue healing. Most stores has this as a drink you can add into your daily regimen.
Slippery Elm & Marshmallow Root – Form a gel-like coating to protect and calm the gut lining. It’s in Throat Coat tea, and even as a non-tea drinker, this is delicious!
Licorice Root (DGL) – Helps reduce inflammation and supports mucus production. You can find this as a spice, but it’s also in Throat Coat tea.
3. Repair the Tissue with Targeted Nutrients
These nutrients can actually rebuild and strengthen the gut lining so less of the good bacteria and nutrients escape and putting you at less ricks of having opportunist bacteria come in.
Antioxidants (Vitamins C, A, and E, plus polyphenols) – Help combat oxidative stress that can damage gut cells. See above for foods with vitamins C and A. Almonds, avocado, spinach and broccoli are sources of vitamin E.
L-Glutamine – An amino acid essential for repairing and maintaining the intestinal wall. L-Glutamine is in meat, however if you are struggling with digestion, your body may have a tough time with animal protein. I have had first hand experience with supplementing with L-Glutamine and notice a big shift in energy levels as I believe it is helping me get more of the micronutrients I consume.
Collagen & Bone Broth – Provide gelatin and amino acids that support gut healing.
4. Stimulate Proper Digestion
Good digestion is key to preventing further gut damage. Certain herbs and compounds can help:
Dandelion Root – Stimulates bile production, aiding fat digestion and detoxification. You can try dandelion root tea.
Gentian Root & Bitter Herbs – Encourage stomach acid production (HCl), which is essential for breaking down food properly. You can try supplementing with HCl. It’s something I’ve personally had great success with and have known others to as well. You can also consume bitter herbs such as grapefruit, cranberries, arugula, kale, etc.
Apple Cider Vinegar – Can support stomach acid levels for better digestion. I recommend using 1-2tsp in about a cup of ice water, stirring well and drinking about 30 minutes prior to a meal.
5. Support Digestive Function with Replacements
If your digestion is compromised, adding supportive compounds can make a huge difference. Our bodies naturally produce these things that help break down food, but sometimes, like if we are sick or stressed, our body can use support.
Digestive Enzymes – Help break down proteins, fats, and carbs for easier absorption. I recommend these as they have a full spectrum of enzymes.
Ox Bile – Supports fat digestion, especially if your gallbladder has been removed or bile flow is sluggish. I like these as they have ox bile as well as a few other enzymes.
HCl (Betaine HCl + Pepsin) – Helps restore stomach acid for proper digestion. Supplementing with HCl at high protein meals can really help the body breakdown the food so absorption is supported.
6. Strengthen the Immune System
Since much of your immune system is housed in the gut, supporting it is key. We want to eat clean, get plenty of sleep and try calming activities like meditation, journaling, tapping and deep breathing. These supplements can help as well.
Quercetin – A flavonoid that reduces inflammation and stabilizes mast cells. These are great as it’s blended with nettles.
Nettles – Help modulate the immune response and reduce histamine reactions. These are great as it’s blended with quercetin.
Eliminate Trigger Foods – Removing processed foods, gluten, soy, dairy, and excess sugar can calm immune overactivity.
7. Restore the Microbiome
A strong, diverse microbiome is essential for gut health:
Fermented Foods – Sauerkraut, kimchi, kefir, and yogurt provide beneficial bacteria.
Probiotics & Prebiotics – Supplementing with high-quality probiotics and feeding them with fiber-rich foods supports a healthy gut ecosystem. I recommend these as they have a wide spectrum of bacteria.
Resistant Starches – Found in foods like green bananas and cooked-and-cooled potatoes, these feed good bacteria.
8. Support the Glands That Impact Gut Health
Certain glandulars can help restore function and support your glands. Your liver supplies bile to help break down fats. Your thyroid rules your metabolism which essentially is your gas pedal for all systems of your body. Supporting these organs and glands can support your digestion.
Freeze-Dried Liver – Provides essential nutrients like vitamin A, B vitamins, and iron to support gut repair. You want to make sure your liver source is high quality because the health of the cow is important.
Adrenal & Thyroid Support – If stress or thyroid dysfunction is impacting digestion, glandulars for these organs can help rebalance the system. I like this blend of herbs for thyroid support. I like this blend for adrenal support. There are several overlapping herbs in these blends so choose wisely.
9. Manage Stress with Adaptogens
Chronic stress is a major contributor to gut dysfunction. Adaptogenic herbs help regulate the body’s stress response:
Ashwagandha – Supports adrenal health and lowers cortisol. This will also be found in your adrenal/ thyroid support, but if you want the single herb, try these. I recommend cycling on these for 30-60 days, then cycling off for 30 days. Avoid if you are avoiding nightshades.
Rhodiola – Helps combat fatigue and improves resilience to stress. This will also be found in your adrenal/ thyroid support, but if you like the single herb, try these.
Ginseng – Supports energy levels and balances the nervous system. Try this as a tea. You may find this to be more energizing so try it earlier in the day.
Healing your gut lining isn’t just about fixing digestion—it’s about improving your entire health from the inside out. When you restore gut integrity, you can expect better digestion, fewer food sensitivities, improved immunity, clearer skin, more energy, and even better mental health.
By focusing on real food, targeted nutrients, and lifestyle shifts, you can take control of your gut health and feel amazing every day.
If you’re struggling with gut issues and want a structured plan, I can help! My coaching programs are designed to support sustainable fat loss, improve digestion, and help you feel your absolute best. Apply today to join my mentorship program: KyraWilliamsFitness.com/mentorship. Let’s transform your health from the inside out!
Your Coach,
Kyra