My Top 5 Gut Healing Supplements
To me, supplements are an essential part of any gut healing regime. I often hear people say that they are totally unnecessary, and that we should just be getting enough nutrients from our food. But the truth is, our food system is completely broken - our soil is depleted of these essential nutrients, fruits and vegetables are picked too early before having a chance to ripen, and then food sits far too long on shelves or in storage before its on our plates.
Not only this, the assaults that our gut takes on a daily basis are nothing like what our ancestors, or even our grandparents experienced! Toxins sprayed on our foods, chemicals in our air, stress from modern day life..
Needless to say we could use a little help! Thats where supplements come in. When I was healing my gut, I used a lot of supplements. I used different ones for each phase of the healing process. Some I felt worked really well, and others not as much. I created this comprehensive list of my top 5 favourite gut healing supplements in hopes of taking a bit of the guessing work out of it for you.
MCT Oil
I have been using MCT oil for a few years now. I especially love it because it can be used in so many different ways. It can be used as a cooking oil, in coffee/tea, smoothies, hot cacao (my personal fav!), in baking, or simply in supplement form (capsule or taken by the spoonful).
MCT stands for medium chain triglycerides. These fat molecules are typically found in oils such as coconut or palm, and they are broken down smaller for easier digestibility. MCT oil has been shown to improve gut health and the healing of the gut by preventing/killing the overgrowth of certain microbial species, feeding the good bacteria, and supporting the gut lining. When looking for an MCT oil brand, I recommend a few things.
First, look for one that is made from coconuts, not palm - industrial palm farming is harming the amazon. Second, find one that contains high amounts of caprylic acid (an MCT). This one is particularly beneficial for healing the gut. Last, avoid one that contains a lot, if any, of lauric acid - it can cause cramping and loose stools… trust me haha. You can find it at most natural grocery stores, supplement stores and here.
L-Glutamine
L-glutamine is probably one of the most used and trusted gut healing supplements out there, and for good reasons. I used it everyday while healing my gut and it would be the first one id go and grab if I thought I was in need of help again.
It is an amino acid, actually the most abundant amino acid in blood, and it’s been shown in studies to play a vital role in the maintenance of mucosal integrity (keeping the gut barrier strong). It provides fuel for metabolism, regulates cell proliferation, repair and helps to maintain gut barrier functions. These are crucial factors in healing the gut!
I used L-glutamine daily in cold beverages like smoothies, juices and water. I occasionally added it to my hot drinks, but there have been some studies that show that heat may decrease the effectiveness slightly, so I would recommend using mostly cold beverages. Obviously if you feel like you want to add it to your hot drink too, do it! You may just not be getting the full benefits of it. You can find it at most supplement stores, and online.
Deglycyrrhizinated Licorice (DGL)
Okay, so I know a lot of people don’t really love the taste of licorice..I personally love it! I grew up with the candy, and as I got older I found out about licorice tea which is now a personal favourite.
Licorice is naturally a little bit sweet and has some amazing medicinal properties - one of them being the ability to help heal the gut. The reason why health professionals recommend DGL, is that the glycrrhizin that naturally occurs in licorice has been shown to raise blood pressure - so most supplements you will find are in the deglycyrrhizinated version.
The way DGL helps to repair the gut is by replenishing the mucus that helps to create a healthy intestinal barrier. This makes it amazing for an irritated, inflamed intestinal tract. It’s actually been shown to have the same powerful protective effect as over the counter medication when it comes to soothing and healing peptic ulcers. Herbal medicine is seriously amazing!
During my healing journey I used a lot of licorice, both in DGL supplement form and organic licorice teas to sip on throughout the day. I would actually make a tea blend with licorice and other gut healing herbs like marshmallow root(which is also on the list - read first before making the tea). You can find DGL supplements and licorice at most natural food and supplement stores - or you can find it online here, and here.
Marshmallow Root
Did you know that marshmallow root is actually the real herb that was used for the original marshmallow recipe? Yup! You can find a recipe here for delicious real marshmallows that actually have some gut healing properties.
So how does marshmallow root actually help? It has a high mucilage content, meaning that it creates a gelatinous substance when added to liquid. This substance covers your digestive tract with a protective lining, helping to soothe ulcers, relieve constipation and heal the leaky membrane of the gut.
Marshmallow root also contains flavonoids—plant chemicals which have anti-inflammatory properties. Because of these healing and protective factors, marshmallow root has been shown to be incredibly helpful for people suffering from Crohn’s disease and colitis—both being painful and difficult to manage inflammatory conditions of the intestinal tract.
When using marshmallow root you want to make sure to make a cold tea infusion. Hot water will actually destroy much of the soothing mucilaginous substance that is created. Instead, simply add the herb to a jug of cool water and let it sit in the fridge over night.
What I would actually do is make a jug full of licorice tea, cool it, then add the marshmallow root and stick it in the fridge over night. Then simply sip on it cold in a water bottle throughout the day! You can find it at some herbal dispensaries, supplement stores or online here.
Collagen/Bone Broth
Probably one of the most well known and popular gut healing supplements is collagen, and one of the best ways to get collagen is from bone broth. Many take it because of its promise to strengthen your hair and nails. I personally use it for gut health, and if it does benefit other aspects then that’s just a bonus!
The way collagen works is by helping to repair the tissue of the gut—it’s actually the most abundant amino acid in the body! Our gut needs collagen to be fully protected and functioning. Although our body does produce collagen, when the lining of our gut becomes compromised it can be incredibly helpful to give it some extra collagen love.
It’s been said that collagen supplements are more bio-available than in food form, because it’s been pre-broken down for you. Your digestive system does not have to do any extra work to obtain the collagen, which may be an issue if yours is compromised. I do agree with this, but bone broth is also very much bioavailable due to the long slow cooking process. I think using both as tools to heal the gut is a great idea.
Bone broth contains high amounts of vitamins and minerals, plus it also contains gelatin, a protein which has similar benefits to collagen, plus a soothing property. I personally loveee making homemade bone broth, it is delicious and nourishing, and can be sipped on or used as a substitute for boullion for soups and stews.
It does take around 24 hours, and I recognize not everyone wants to have bones cooking in their kitchen for that long. There are a ton of great companies out there, one of my personal favs is this one here. As for collagen, I add it to coffee or tea elixirs in the morning, to smoothies/juices/water, and even soups and stews. I like these two brands here and here.
