Nutrients for supporting a leaky gut

 

NUTRIENT	HOW IT HEALS THE GUT	WHERE IT’S FOUND
Zinc	Supports immune function and plays a crucial role in the body’s normal maintenance and repair of the mucosal lining of the stomach and intestines.	Seafood, beef, pumpkin seeds, lentils, chickpeas.
Glutamine	Provides energy to intestinal cells, which supports intestinal barrier function, maintains junction integrity, supports a healthy inflammatory response, and stimulates a healthy cellular stress response.	Bone broth, fish, poultry, eggs.
Vitamin A	Improves barrier function, supports mucosal immune response, regulates microbial species, and supports a healthy inflammatory response. Animal-derived foods, including meat, eggs, fish, and dairy products.	Vegetables such as pumpkin, carrots, sweet potatoes, red peppers, and spinach; they are yellow, green, and red; and are rich in carotenoids. These compounds are precursors to vitamin A.
Vitamin D	Maintains the integrity of the intestinal barrier, regulates the function of the immune system, influences the composition of the gut microbiota and supports healthy levels of inflammation.	Regular sun exposure and getting enough magnesium and vitamin A are the best ways to ensure you always have enough vitamin D. Dietary sources include fatty fish such as salmon, trout, mackerel, red meat and liver.
Omega 3	Increases the diversity of the intestinal microbiota and the production of beneficial SCFAs; supports levels	Deep-sea fish (the smaller the fish, the better), grass-fed beef and flaxseed oil.