When your gut lining wears down from stress and processed food, the nutrients and supplements you pay good money for pass straight through and out the other end. 

Here is the encouraging part. Your gut lining is one of the fastest renewing tissues in your whole body. It rebuilds itself every few days when you give it the right conditions. Here are three gut lining hacks that actually have the science behind them:

1. Feed it glutamine. Glutamine is the main fuel your gut lining cells use to repair and renew themselves, and it is one of the most studied nutrients for intestinal integrity. You will find it in bone broth, cabbage, eggs and grass-fed meat. A mug of broth a day is one of the simplest things you can do.

2. Feed your bacteria fibre. When your gut bacteria ferment fibre they produce butyrate, a short chain fatty acid that is the preferred fuel for the cells lining your colon and helps keep the barrier sealed. Vegetables, legumes, oats and slightly cooled cooked potato or rice all do the job. Variety matters more than volume.

3. Lower the stress load. This is the one people skip, but chronic stress measurably increases intestinal permeability through the gut-brain axis. You do not need an hour of meditation. A ten minute walk, slow breathing before meals, or simply eating without your phone all count, and they add up.

Lee Holmes.

Naturopath - Supercharged Food.