What to take to heal the intestine?

Gut health is increasingly recognized as foundational to overall well-being, and intestinal healing plays a critical role in restoring digestive balance. This blog post explores what to take to heal the intestines naturally, with a special focus on the gut microbiome, targeted supplements, anti-inflammatory nutrition, and effective lifestyle shifts. You'll learn how personalized strategies, including gut microbiome testing, can identify root causes of imbalance, guide treatment, and promote long-term digestive health. Whether you're facing chronic gut issues or looking to optimize wellness, this comprehensive guide offers science-backed insights into restoring intestinal integrity.

Gut Microbiome Testing and Its Role in Intestinal Healing

Intestinal health starts with the community of microorganisms that exist in our digestive tract—the gut microbiome. The gut hosts trillions of bacteria, viruses, fungi, and other microbes that significantly influence digestion, immunity, mood, and nutrient absorption. When this complex ecosystem is imbalanced, it can lead to inflammation, impaired digestion, and chronic disease. Gut microbiome testing offers a detailed look into the makeup of your gut flora and can serve as the cornerstone of an effective intestinal healing strategy.

What is Gut Microbiome Testing? Gut microbiome testing involves analyzing a stool sample to assess the types and abundance of microorganisms present in your gastrointestinal tract. It provides a snapshot of gut diversity, the presence of beneficial or harmful bacteria, and how well your microbiome is functioning. One of the most effective ways to access this information is through at-home testing services like the InnerBuddies Microbiome Test, which offers easy-to-interpret reports and actionable insights.

Identifying Imbalances for Targeted Interventions Many people suffer from dysbiosis, or an imbalance of gut bacteria, without realizing it. Microbiome testing can identify whether you lack critical strains of beneficial bacteria or have an overgrowth of harmful microbes like Candida or pathogenic E. coli. With this data, practitioners can craft customized protocols to improve microbial diversity and repair the gut lining. Research shows that restoring gut balance significantly improves symptoms in conditions such as leaky gut syndrome, IBS, and even mental health disorders.

Personalized Healing Plans Knowing your microbial profile allows for targeted interventions. For example, someone deficient in Bifidobacteria might benefit from taking specific probiotic strains and eating more fiber-rich plant foods. A different individual might require antimicrobials to reduce pathogenic overgrowth. These distinctions are impossible to make without microbiome testing, which is why it's crucial for anyone serious about intestinal healing.

The Science Behind Microbiome Testing Studies show that changes in the structure and function of the microbiome are associated with gastrointestinal diseases such as Crohn’s disease, ulcerative colitis, and irritable bowel syndrome. By leveraging microbiome analysis, practitioners can monitor treatment progress and validate whether interventions, such as diet and supplements, are making a measurable impact.

Integrating Testing into a Holistic Approach Gut microbiome testing is not a one-time fix but a diagnostic tool that should be used in conjunction with dietary changes, supplementation, and lifestyle adjustments. For ongoing support, many providers recommend retesting every 3–6 months to track improvements and refine protocols.

Using an at-home microbiome testing service like InnerBuddies gives you the information needed to make informed decisions about your intestinal care. Paired with the right interventions, analyzing your gut microbes sets you on the path toward effective, science-based healing.

Probiotics and Prebiotics for Gut Health Remedies

Once microbiome testing reveals imbalances, the next step in intestinal healing is restoring microbial harmony. This is where probiotics and prebiotics come into play. These two pillars of gut health work synergistically to nourish beneficial bacteria, improve digestion, and repair the gut lining.

Probiotics: Restoring Good Bacteria Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits. They help balance the gut flora, support the immune system, and enhance nutrient absorption. Common probiotic species include Lactobacillus, Bifidobacterium, and Saccharomyces boulardii, each offering unique advantages. For those with gut dysbiosis, taking a multi-strain, high-quality probiotic based on microbiome test results can accelerate recovery.

Studies have shown that probiotics reduce symptoms of IBS, diarrhea, and constipation. They produce short-chain fatty acids (SCFAs), reduce gut pH to suppress pathogens, and strengthen the mucosal barrier. Certain strains like L. rhamnosus GG are particularly effective in healing the intestinal lining and preventing leaky gut.

Prebiotics: Feeding the Microbiome Prebiotics are non-digestible food components that feed and stimulate the growth of beneficial gut bacteria. Examples include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS), found in foods like chicory root, asparagus, garlic, and onions. Regular intake encourages microbial diversity and leads to higher production of SCFAs like butyrate, which supports intestinal repair.

Combining probiotics with prebiotics—known as synbiotics—enhances the efficacy of supplementation and provides rapid results in microbiome restoration.

Food Sources of Probiotics and Prebiotics Eating fermented foods like kefir, sauerkraut, kimchi, tempeh, and kombucha can naturally introduce beneficial microbes. These foods also contain enzymes and acids that promote digestion. Meanwhile, prebiotic-rich vegetables and whole grains like leek, artichoke, oats, and green bananas support microbial nourishment.

Dosage and Timing Considerations For probiotics, effective doses range from 5 to 50 billion colony-forming units (CFUs) depending on the condition. It's often beneficial to start slow and monitor reactions. Taking probiotics on an empty stomach can maximize their viability. Always select strains verified by scientific studies and based on individual needs as revealed by microbiome testing, such as through the InnerBuddies Microbiome Test.

Safety and Individualization Although generally safe, probiotic and prebiotic supplementation may not suit everyone, especially individuals with small intestinal bacterial overgrowth (SIBO) or severe digestive disorders. That's why personalized guidance based on test results is crucial.

When used strategically, probiotics and prebiotics offer a powerful remedy pathway for intestinal healing, working in harmony to rebalance and repopulate the gut microbiome.

Digestive Wellness Supplements for Intestinal Repair Foods

While diet is foundational, targeted supplementation can significantly speed up the process of intestinal healing. By using science-backed nutrients that support gut wall integrity, reduce inflammation, and optimize enzymatic activity, you facilitate the restoration of digestive function. Here’s a closer look at some of the most effective supplements for gut repair.

L-Glutamine: Fuel for the Gut Lining L-glutamine is an amino acid and a critical nutrient for intestinal cells. It supports the regeneration of the mucosal lining, reduces gut permeability, and enhances immune resilience. Clinical trials have shown that L-glutamine supplementation significantly helps in managing inflammatory bowel disease (IBD), leaky gut syndrome, and post-infectious IBS.

Typically taken at 5–10g per day in powdered form, L-glutamine should be consumed on an empty stomach for maximum absorption. It works even better when combined with anti-inflammatory nutrients and dietary changes tailored to microbiome status.

Zinc Carnosine: Mucosal Wall Protector Zinc carnosine is another therapeutic agent that enhances mucosal healing and defends against oxidative damage. Originally developed for ulcers, it has since proven effective at promoting gut lining repair. Studies report reduced inflammation and improved intestinal integrity, making it ideal for those recovering from NSAID-induced gut damage or chronic dysbiosis.

Digestive Enzymes Digestive enzyme supplements, including protease, lipase, and amylase, help break down macronutrients and reduce digestive strain. Enzyme insufficiency often coexists with gut dysfunction and can lead to bloating, gas, and nutrient malabsorption. Supplementing before meals supports food breakdown and prevents undigested proteins from burdening the intestines.

Slippery Elm, Marshmallow Root, and Aloe Vera These botanical supplements contain mucilaginous compounds that soothe and coat the gut lining. They also reduce gut inflammation and help calm digestive discomfort, making them excellent supports during the healing phase.

Synergy with Microbiome Testing Choosing the right supplements depends on individual gut health status. A person with low microbial diversity and intestinal permeability, inferred from their InnerBuddies gut microbiome test, may benefit from a fully integrated supplement protocol that aligns with dietary shifts, lifestyle interventions, and probiotics.

Consulting Professionals Because supplement interactions, dosages, and bioavailability vary, it’s wise to consult a healthcare provider trained in functional or integrative medicine. They can ensure that supplements are compatible with your personalized healing plan and facilitate re-testing to confirm progress.

Properly chosen supplements act as accelerators for regeneration and, when used alongside dietary and lifestyle modifications, unlock the body’s ability to fully heal the intestines.

Microbiome Restoration and Intestinal Repair Foods

Food is perhaps the most powerful medicine available when it comes to healing the intestine. Choosing the right foods helps balance the microbiome, reduce inflammation, and fortify the gut lining. This section explores foundational nutritional strategies that foster intestinal healing at the microbial level and beyond.

Fiber-Rich Fruits and Vegetables Dietary fiber feeds beneficial microbes and facilitates the production of SCFAs, which nourish colonocytes and strengthen intestinal walls. High-fiber foods such as apples, berries, legumes, broccoli, and Brussels sprouts are potent weapons against gut imbalance. A diverse plant-based intake has been associated with increased microbial diversity, a key marker of gut health.

Fermented Foods Fermented food products like kefir, miso, sauerkraut, tempeh, and yogurt are natural sources of probiotics. They enhance the gut’s microbial ecosystem and promote a more acidic environment that repels pathogens. Unlike freeze-dried supplements, these live foods also come with enzymes and cofactors that support digestion.

Bone Broth and Collagen Bone broth contains gelatin, collagen, glucosamine, and glycine—nutrients known to repair gut lining and reduce inflammation. Regular consumption promotes intestinal barrier integrity and soothes symptoms of leaky gut. Homemade or high-quality store-bought options can be integrated into soups, stews, or sipped as a nutrient-dense beverage.

Anti-Inflammatory Omega-3 Sources Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids, which lower inflammation and support cell membrane integrity. Flaxseed, chia seeds, and walnuts are plant-based sources that offer similar benefits. Balanced omega-3 intake is linked to gut flora modulation and mucosal healing.

Designing an Anti-Inflammatory Diet A gut-friendly diet limits sugars, refined grains, industrial seed oils, and processed foods—substances that damage the intestinal lining and encourage dysbiosis. Instead, focus on whole, anti-inflammatory ingredients like leafy greens, turmeric, garlic, avocado, and green tea. The Mediterranean and Paleo diets serve as excellent templates for repairing the gut.

Gradual Dietary Modifications Overhauling the diet suddenly can cause distress in those with hypersensitive guts. Gradual implementation—starting with increasing prebiotic foods and eliminating irritants—is usually more sustainable. Listening to bodily cues ensures long-term adherence and feedback-driven adjustments.

Ultimately, the food you eat becomes the raw material for microbial fuel and intestinal regeneration. Partnering nutritional choices with the data from a gut microbiome test allows you to select foods that directly address your gut’s current needs.