Gut System

Leaky Gut
Shopping & Supplement List

Root cause chain: Gut lining degraded → LPS enters bloodstream → immune activated → systemic inflammation → all downstream conditions

Every item is selected for its specific role in the biological chain driving this condition. This is not a generic health food list.

✓ Foods to prioritise
Bone broth
Glycine and proline rebuild the gut lining directly. Drink daily during repair phase.
Salmon and sardines
Omega-3 fatty acids reduce gut inflammation and support tight junction integrity.
Cooked and cooled potato
Resistant starch feeds butyrate-producing bacteria that fuel gut lining cells.
Garlic and leek
Prebiotic fibres feed Lactobacillus and Bifidobacterium — the primary beneficial bacteria.
Asparagus
High in inulin — one of the most studied prebiotic fibres for microbiome diversity.
Extra virgin olive oil
Polyphenols feed beneficial bacteria and reduce intestinal inflammation through NF-kB inhibition.
Cooked cruciferous vegetables
Sulforaphane activates gut-protective Nrf2 pathway. Always cooked to deactivate goitrogens.
Kefir (if tolerated)
Contains 30-50 strains of beneficial bacteria. Most potent probiotic food available.
Sweet potato
Gentle on the gut lining, feeds beneficial bacteria, provides beta-carotene for epithelial repair.
Blueberries
Polyphenols specifically feed Akkermansia muciniphila — the bacteria that strengthens the gut lining.
✕ Foods to eliminate or reduce
Gluten
Triggers zonulin release — directly increases gut permeability in all individuals, not just those with coeliac.
Seed oils
Omega-6 dominant oils drive gut inflammation and disrupt the microbiome composition.
Alcohol
Directly increases intestinal permeability within hours of consumption. No safe level during repair.
NSAIDs
Ibuprofen and naproxen damage the gut lining mechanistically — every dose increases permeability.
Processed sugar
Feeds pathogenic bacteria and Candida. Suppresses beneficial bacteria within 24 hours.
Emulsifiers in processed food
Carrageenan and polysorbate 80 directly disrupt gut lining integrity in published studies.
⚗ Supplement protocol
L-Glutamine
5g on empty stomach morning and evening. Primary fuel for gut lining cells.
5g x2 daily
Zinc Carnosine
Directly repairs gastric and intestinal lining. Most studied zinc form for gut repair.
75-150mg daily with food
Digestive Enzymes
Reduce the inflammatory protein load crossing the permeable gut wall.
With every meal
L. rhamnosus GG
Most studied strain for gut lining integrity and immune regulation.
10 billion CFU before sleep
Magnesium Glycinate
Relaxes gut wall, improves motility, best tolerated form for compromised gut.
200-400mg evening
Collagen Peptides
Provides glycine and proline — structural proteins of the gut lining.
10-20g daily in warm water
Butyrate (sodium butyrate)
Direct fuel for colonocytes when dietary prebiotic intake is insufficient.
300-600mg with meals

Supplements without a root cause map
are expensive guesswork.

This list addresses the known drivers of Leaky Gut. A root cause conversation identifies which specific markers are active in your case — and which interventions are most relevant to your biology specifically.

Book Your Free Root Cause Call
Not a sales call. A root cause conversation. You will leave with clarity regardless.
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Medical Disclaimer: These protocols are based on patterns observed across clinical cases and are provided for general educational purposes only. They are not medical advice, not a substitute for professional diagnosis or treatment, and should not replace guidance from a qualified healthcare practitioner. Every individual is biochemically unique — what works for one person may not be appropriate for another. If you have a diagnosed condition or are on medication, consult your practitioner before making changes.