From the Guidelines
To repopulate the gut lining, focus on consuming a varied and balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, as well as probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi, as recommended by the most recent study in 2024 1. This approach is supported by the latest research, which emphasizes the importance of a diverse diet in maintaining gut health and preventing age-related inflammatory diseases 1. Some key methods to repopulate the gut lining include:
- Eating a varied and balanced diet to support a diverse gut microbiota
- Increasing fibre intake through whole grains, legumes, fruits, and vegetables to promote regular bowel movements and feed beneficial gut bacteria
- Consuming probiotic and prebiotic foods, such as yogurt, kefir, sauerkraut, and fermented vegetables, to introduce beneficial live microorganisms and provide nourishment for the beneficial gut bacteria
- Staying hydrated with at least 8 cups of water per day to support optimal digestive function and prevent constipation
- Limiting processed foods and added sugars, which can negatively impact gut health and contribute to inflammation The use of probiotics, particularly dairy probiotics containing Lactobacillus and Bifidobacterium species, has been shown to have beneficial effects on gut health, including improving digestion, boosting immunological function, and maintaining an appropriate equilibrium of gut bacteria 1. Additionally, managing stress through techniques like meditation, yoga, or deep breathing, and staying physically active, can also positively influence the gut microbiota and overall well-being 1. It is essential to note that individual factors, such as specific nutrient needs and health status, should be considered when implementing these methods, and consulting a healthcare professional may be necessary to determine the best approach for each individual.
From the Research
Methods to Repopulate the Gut Lining
Aside from consuming green tea (Camellia sinensis), several methods can be used to repopulate the gut lining, including:
- Probiotics: live microorganisms that confer a health benefit to the host when administered in adequate amounts 2, 3, 4, 5, 6
- Probiotic strains: such as Lactobacillus and Bifidobacterium species, which are commonly used to prevent and treat various gastrointestinal diseases 2, 3, 5, 6
- Probiotic supplements: containing lactic acid bacteria and Bifidobacterium, which have been demonstrated to be effective in supporting beneficial microbes in the small intestine while improving barrier integrity and reducing nutrient malabsorption and disease-related pathology 4
- Strain-specific probiotic therapy: which may be a natural and effective approach to restoring small intestine barrier integrity and eubiosis, resulting in improved nutrient absorption and better health 4
Probiotic Properties and Effects
Probiotics have been shown to have various beneficial effects, including:
- Prevention and treatment of antibiotic-associated diarrhea and acute infectious diarrhea 2
- Relief of symptoms of irritable bowel syndrome 2, 3
- Treatment of atopic dermatitis in children 2
- Prevention and relief of various types of diarrhea 3
- Treatment of relapsing Clostridium difficile colitis 3
- Support of beneficial microbes in the small intestine while improving barrier integrity and reducing nutrient malabsorption and disease-related pathology 4
- Modulation of the inflammatory status of systemic-miming cell lines in vitro 5