This page includes my favourite products and supplements.
- For most of my clients I find that optimising their gut health provides the biggest benefit. Below you will find my recommended Gut Healing Protocol.
- The second thing to optimise is Fat Soluble Vitamins and Magnesium.
- I also recommend some of my favourite books and other products (below the supplement protocols).
Gut Healing Protocol
CHECKLIST FOR HEALING THE GUT
- Make sure you are digesting what you eat
- Add gut healing foods
- Leaky gut support
Here’s What To Do
Make sure you are digesting what you eat
Many people have an impaired ability to properly digest what they are eating due to either low stomach acid, insufficient bile production or a lack of digestive enzymes.
The solution: Take one capsule of NOW Super Enzymes before each of your 3 meals.
This supplement can help fatigue dramatically. Many of my clients have been amazed at the huge difference that properly digesting food can make.
Do not take this supplement if you have an ulcer or a history of ulcers. Do not take if you are using NSAIDs (aspirin, ibuprofen etc), steroid medications or acid-suppressing medicines such as PPIs.
Add gut healing foods
The main food that will help to heal your gut is bone broth. Download a recipe for Immunity Boosting Bone Broth below.
Recipe for immunity-boosting-bone-broth
Collagen can also be extremely beneficial for the gut and you can take it instead of or in addition to drinking bone broth daily. Take 1-2 tbsp. per day. It dissolves easily into hot drinks. I add it to my morning coffee. My favourite brand is the Edible Health Collagen Protein Powder. They are a UK brand and I have had great results from this collagen with noticeable improvement to my skin and nails.
Leaky gut support
There is a significant body of research into supplementation with glutamine for supporting gut health.
- A meta-analysis (the highest level of scientific evidence) found: ‘Glutamine reduced leaky gut and markers of intestinal damage.’
- One randomized control trial found: ‘In patients with IBS and in leaky gut; oral dietary glutamine supplements dramatically and safely reduced all major IBS-related symptoms.’
- A review of several studies concluded: ‘Inflammation has been shown to be a cause of intestinal diseases, such as ulcerative colitis, Crohn’s disease, and colorectal cancer. Several lines of evidence indicate that glutamine has an anti-inflammatory property.’
- Another review states that: ‘Glutamine supplementation can improve gut barrier function in several experimental conditions of injury and in some clinical situations.’
- This was echoed by yet another review: ‘Not all data show benefit with glutamine (it did not affect active Crohn’s disease) , but glutamine is certainly worth a trial’
Other human studies support the healing role of additional ingredients:
Licorice and Slippery Elm
‘Significantly improved both bowel habit and IBS symptoms in patients with constipation-predominant IBS.’
Licorice and Chamomile
‘Shown to be safe and effective in the treatment of mild gastrointestinal disorders.’
‘Is effective and safe for the treatment of patients with IBS compared to placebo.’
‘Stabilizes gut mucosa’
‘Clinical trial found zinc reduces diarrhea’
I recommend Terra Origin’s Healthy Gut to provide the nutrients to support and heal leaky gut.
PEPZIN GI® ZINC CARNOSINE 2.15 MG
Balances the intestinal lining and relieves gastric distress*
SUSTAMINE® L-ALANYL-L-GLUTAMINE 500 G
Builds and repairs the intestines and decreases intestinal permeability*
L-GLUTAMINE 5 G
Protects the gut mucosal structure and improves gut immune response*
N-ACETYL-D-GLUCOSAMINE 500 MG
Soothes the intestinal tract*
DEGLYCYRRHIZINATED LICORICE ROOT EXTRACT 100 MG
Helps heal the stomach lining with anti-inflammatory and immune boosting properties*
SLIPPERY ELM BARK POWDER 200 MG
Stimulates the nerves in the digestive tract to release more mucus to protect it*
MARSHMALLOW ROOT POWDER 200 MG
Reduces stomach inflammation, increases mucilage and helps with healthy elimination*
MSM (METHYLSULFONYLMETHANE) 200 MG
Protects small junction openings from passing particles*
If you can’t get hold of this product then you can buy L-glutamine powder. Take 5g of L-glutamine powder in water, up to 3 x per day, without food. As a bonus L-glutamine really helps reduce cravings.
I highly recommend considering probiotics as part of your gut health protocol, and these are one of the few supplements that I personally take on an ongoing basis.
There are 3 main types of probiotics:
- Lactobacillus + bifidobacteria strains – the best ones to go for are multi-strain blends
- Saccharomyces boulardii – a beneficial yeast probiotic
- Spore-forming probiotics
Elixa is one of the highest strength probiotics on the market, and is manufactured here in the UK. It is designed to be taken as a 6 day course but I actually take 2 capsules per day on an ongoing basis to give me a dose of 100 billion daily.
Prebiotics are the fibres found in plants that feed your gut bacteria. Vegetables and fruits will provide many prebiotics. You can also add prebiotics in supplement form, but we will not do this until you have been following the gut healing protocol fully for at least 4 weeks. Supplemental prebiotics may not be necessary.
- NOW Super Enzymes – 1 capsule before each meal – to ensure you are properly digesting what you eat
- Terra Origin Healthy Gut or L-glutamine powder – to heal intestinal permeability
- Elixa Probiotic and/or Probiogen Daily Digestive Balance – to provide probiotics
- Bone broth or Collagen Powder daily to provide gut healing nutrients
Optimise Fat-Soluble Nutrients
Optimise Your Magnesium Levels
One of my favourite magnesium products is Mag365. MAG365 is a multi awarding-winning ionic magnesium citrate powder made by combining magnesium carbonate with citric acid to create a unique and bioavailable formula.
I also take the Autoimmune Institute’s Advanced Magnesium supplement.
Disclaimer: All information provided is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing. I am a nutritional educator and do not dispense medical advice nor prescribe treatment. While nutritional support can be an important complement to your medical care, a nutritional therapy program is not a substitute for the diagnosis, treatment, or care of a disease, illness, or injury by a medical provider. Nutritional evaluations and lifestyle assessments are not intended for the diagnoses of disease.
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