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Trying to support your gut and get it feeling good? Let’s talk about the foods that’ll help you get started! A healthy balanced gut is the foundation of your overall health and wellness. So it’s most likely the starting point when you want to address a number of health conditions, especially chronic conditions like IBS (irritable bowel syndrome), autoimmune diseases, and mood disorders (Dr. Michael Ruscio, DC, 2022).


Your gut is considered your second brain, so balancing your gut microbiome is the most important aspect of healing your gut and overall gut health (Dr. Michael Ruscio, DC, 2022). What are the key gut healing foods?


We talk about L-glutamine a lot and even have gone viral on TikTok for it. So what is L-Glutamine? It's the body’s most abundant amino acid. It is also the primary source of fuel for the cells that make up the lining of your intestines. Tissue integrity and regulating intestinal barrier function are some of glutamine’s major roles (MH Kim, 2017). L Glutamine has been also known to help with gastrointestinal and immune health, leaky gut, ulcers, supports brain health, and may improve symptoms of IBS and diarrhea (Dr. Axe, 2022).


The foods high in L-glutamine include (Dr. Axe, 2022):

  1. Eggs
  2. Tofu
  3. Milk
  4. Bone broth
  5. Grass-fed beef
  6. Spirulina
  7. Cottage cheese
  8. Asparagus
  9. Wild-caught fish 
  10. Turkey
  11. Corn
  12. Rice

Besides l-glutamine, prebiotics are substances that are fermented by the bacteria in the gut and it’s used as a source of fuel to help gut barrier health. Prebiotics “feed” the probiotics, or bacteria in your gut, and they end up producing a byproduct called postbiotics. All 3 work hand in hand to boost your digestive and overall health. Still confused? Don’t worry, here's our journal on pre/pro/postbiotics :) All three are important because they work together to optimise things like nutrient absorption, appetite control, immune function, and more (Dr. Axe, 2022). The benefits of taking prebiotics include better gut health, improved digestion, enhanced immune functions, lessen inflammation, reduced risk of heart disease and to regulate your hormone levels and mood (Dr. Axe, 2022). 


The foods high in prebiotics include (Dr. Axe, 2022):

  1. Acacia gum (or gum arabic)
  2. Raw chicory root
  3. Raw Jerusalem artichoke
  4. Raw dandelion greens
  5. Raw garlic
  6. Raw leeks
  7. Raw or cooked onions
  8. Raw jicama
  9. Raw asparagus
  10. Quinoa
  11. Under-ripe bananas
  12. Yacon syrup

Got gut issues? Try adding these things to your diet! If you can’t add these certain foods to your diet, then look for supplements that have these ingredients to heal your gut! Why not try it? These amino acids could help your overall health, gut health, hormone levels, and mood! Check out our DotCom to learn more about your gut, your health and how it's all connected! 


DISCLAIMER: THIS POST DOES NOT CONSTITUTE AS MEDICAL ADVICE. THIS POST IS NOT MEANT TO TREAT, CURE, PREVENT, OR DIAGNOSE CONDITIONS OR DISEASES; AND IS MEANT FOR EDUCATIONAL PURPOSES. AS ALWAYS, PLEASE CONSULT YOUR DOCTOR BEFORE TRYING ANY NEW TREATMENTS OR SUPPLEMENTS.



Kim MH, Kim H. The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases. Int J Mol Sci. 2017 May 12;18(5):1051. doi: 10.3390/ijms18051051. PMID: 28498331; PMCID: PMC5454963.

“Gut healing foods”,  Dr. Michael Ruscio, DC,  June 29, 2022 https://drruscio.com/gut-healing-foods/

“L glutamine benefits” Dr. Josh Axe, DC, DNM, CN, December 6, 2022 https://draxe.com/nutrition/l-glutamine-benefits-side-effects-dosage/

“Prebiotics and Mucosal Barrier Function” Francisco Guarner, The Journal of Nutrition, Volume 136, Issue 8, August 2006, Page 2269, https://doi.org/10.1093/jn/136.8.2269

Rose, Elizabeth C., Jack Odle, Anthony T. Blikslager, and Amanda L. Ziegler. 2021. "Probiotics, Prebiotics and Epithelial Tight Junctions: A Promising Approach to Modulate Intestinal Barrier Function" International Journal of Molecular Sciences22, no. 13: 6729. https://doi.org/10.3390/ijms22136729

Sanders, M.E., Merenstein, D.J., Reid, G. et al. Probiotics and prebiotics in intestinal health and disease: from biology to the clinic. Nat Rev Gastroenterol Hepatol 16, 605–616 (2019). https://doi.org/10.1038/s41575-019-0173-3

“Prebiotics” Jillian Levy, CHHC, January 2, 2023 https://draxe.com/nutrition/prebiotics/

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