What is the Best Protein for a Leaky Gut?

December 24, 2025 •

5 min read

According to a 2025 study highlighted on PubMed, specific amino acids found in bone broth can enhance gut health and improve intestinal barrier function. Choosing the best protein for a leaky gut is crucial, as the right sources can provide the essential building blocks needed to support the repair of your intestinal wall and reduce inflammation.

Quick Summary

Several proteins are highly beneficial for repairing the intestinal lining and supporting a healthy gut microbiome. Key sources include nutrient-dense bone broth, easily digestible collagen peptides, specific types of fish, and fermented plant proteins. Amino acids like glutamine and glycine are particularly important for strengthening the gut barrier and reducing inflammation.

Key Points

Bone Broth is a Powerhouse: Rich in collagen, gelatin, and amino acids like glutamine and glycine, it is exceptionally soothing and effective for repairing the gut lining.
Collagen Peptides are a Solid Alternative: A convenient supplement for strengthening the intestinal wall, with marine collagen being a highly bioavailable option for connective tissue repair.
Specific Amino Acids Are Key: Glutamine provides primary fuel for intestinal cells, while glycine and proline aid in repairing and strengthening connective tissue.
Lean Animal Proteins are Often Tolerated: Pasture-raised poultry, eggs, and wild-caught fatty fish are good sources of complete, easily-digested protein and omega-3s.
Fermented Plant Proteins Offer Added Benefits: Tempeh provides protein, probiotics, and prebiotics, supporting microbiome balance, and is often more digestible than other soy products.
Avoid Inflammatory Proteins: Many people with leaky gut should avoid whey protein due to lactose and casein content, and limit processed or excessive red meat intake.

Understanding Leaky Gut Syndrome

Leaky gut, or increased intestinal permeability, is a condition where the tight junctions of the gut lining become compromised, allowing undigested food particles, toxins, and bacteria to pass into the bloodstream. This can trigger widespread inflammation and immune responses that manifest as digestive issues, fatigue, skin problems, and more. A foundational strategy for healing the gut is providing the body with the right nutritional support, and high-quality, easily digestible protein is a core component of this. Certain proteins offer the specific amino acids needed to rebuild and fortify the intestinal wall.

The Gut-Healing Power of Specific Amino Acids

Several amino acids are particularly effective for gut repair, acting as fuel for the intestinal cells and providing building blocks for connective tissue.

Glutamine

This is arguably the most critical amino acid for gut health. Glutamine serves as the primary fuel source for enterocytes, the cells that line your intestines. A consistent supply of glutamine is essential for maintaining the gut lining's integrity and repairing any damage.

Glycine

Abundant in collagen, glycine has powerful anti-inflammatory properties that can help soothe the gut lining. It also plays a role in producing glutathione, a vital antioxidant that protects intestinal cells from damage.

Proline

Another key amino acid found in collagen, proline is essential for connective tissue health. By supporting the structure of the gastrointestinal system, it aids in restoring the integrity of the gut wall.

The Top Protein Sources for a Leaky Gut

Bone Broth

This is widely considered one of the most effective gut-healing foods. Bone broth is rich in collagen, gelatin, and a complete profile of amino acids, including glutamine, glycine, and proline. Slow-simmering bones extracts these valuable nutrients, resulting in a soothing, easily digestible liquid that can help repair the gut lining.

Collagen Peptides

If simmering bone broth is not feasible, supplementing with collagen peptides is an excellent alternative. Marine collagen, in particular, is highly bioavailable and primarily composed of Type 1 collagen, the most important type for healing connective tissues. Collagen peptides provide a concentrated dose of the amino acids needed to strengthen the intestinal barrier.

Easily Digestible Animal Proteins

For many people, lean animal proteins are well-tolerated and provide a complete amino acid profile.

Pasture-raised poultry and eggs: Lean meats like chicken and turkey breast, as well as eggs, are easy to digest and excellent sources of gut-supportive amino acids.
Wild-caught fatty fish: Salmon, mackerel, and sardines are rich in protein and beneficial omega-3 fatty acids, which help reduce gut inflammation.

Fermented Plant Proteins

For those on a plant-based diet, fermented options are often more digestible and provide probiotics.

Tempeh: This fermented soybean product offers a substantial amount of protein, along with prebiotics and probiotics that support a balanced gut microbiome.
Lentils and beans: Soaked and well-cooked lentils and beans are rich in protein and fiber, which feeds beneficial gut bacteria. Some people with sensitive digestion may need to consume them in moderation.

Protein Comparison for Gut Health


Protein Source	Gut-Supporting Nutrients	Digestibility for Sensitive Guts	Primary Benefit	Potential Downsides (for some)
Bone Broth	Collagen, Gelatin, Glutamine	Very High	Repairs intestinal lining	Time-intensive to prepare
Collagen Peptides	Collagen (Glycine, Proline)	Very High	Strengthens connective tissue	Less balanced amino acid profile
Lean Poultry	Complete amino acids, Glutamine	High	Overall repair and building	Potential for difficult digestion if overcooked
Fatty Fish	Protein, Omega-3s, Vitamin D	High	Anti-inflammatory properties	Higher fat content for some
Fermented Soy	Protein, Prebiotics, Probiotics	High	Microbiome support	Soy sensitivity for some individuals
Whey Protein	Complete amino acids, Leucine	Moderate	Muscle building	Contains lactose and casein, often inflammatory

How to Incorporate Gut-Friendly Proteins

Integrating these proteins into your daily routine can accelerate gut healing. Here are some actionable tips:

Start the day right: Enjoy a smoothie with collagen peptides or a scramble with eggs and vegetables.
Sip on bone broth: Drink a warm mug of bone broth in the morning or as a snack. Use it as a base for soups and stews.
Build balanced meals: Combine your chosen protein with plenty of fiber-rich, anti-inflammatory vegetables. A salmon and sweet potato bowl or a chicken salad with mixed greens are excellent options.
Choose fermented foods: Add small amounts of tempeh to stir-fries or miso to soups.
Be mindful of preparation: For lentils and beans, soaking overnight can significantly improve digestibility.

Protein Powders for a Sensitive Gut

While whole food sources are ideal, a protein powder can be a convenient way to supplement. For individuals with a leaky gut, avoiding powders with dairy (whey, casein) is often recommended due to potential inflammation. Plant-based options like pea, hemp, or pumpkin seed protein can be good alternatives. Look for minimal ingredient lists and consider brands that include added digestive support like probiotics or enzymes. Combining a variety of plant proteins can also ensure a more complete amino acid profile.

What to Avoid: Proteins to Limit with Leaky Gut

Some proteins are generally not recommended for individuals with compromised gut health due to potential inflammation or difficulty digesting.

Whey and casein: For many, these dairy proteins can increase inflammation and intestinal permeability.
Excess red meat: Diets high in red meat may negatively impact the gut microbiome and promote inflammatory bacteria. Lean, grass-fed cuts in moderation are often better tolerated.
Processed meats: Products like sausage and hot dogs contain additives and preservatives that can irritate the digestive tract.

Conclusion: A Holistic Approach to Gut-Healing Protein

There is no single "best" protein for a leaky gut, but rather a spectrum of beneficial sources that can support healing. Bone broth and collagen peptides are powerful tools due to their concentrated amino acids that directly repair the intestinal wall. Integrating easily digestible, whole-food proteins like lean poultry and fatty fish, alongside fermented plant-based options like tempeh and lentils, provides a comprehensive approach. By focusing on nutrient-dense, anti-inflammatory proteins while avoiding potential triggers, you can provide your body with the building blocks it needs to restore gut integrity and improve overall health. Consistency and mindful consumption are key to achieving and maintaining a healthy gut. For further reading on the research supporting bone broth's gut-healing properties, see this PubMed article.

Frequently Asked Questions

While individual needs vary, bone broth protein and collagen peptides are generally considered the best protein supplements for a leaky gut. They provide high concentrations of glutamine, glycine, and proline, which are essential for repairing the intestinal lining without the dairy or soy that can cause inflammation.

Many people with leaky gut are sensitive to dairy proteins like whey and casein, which can cause inflammation. It is often recommended to avoid whey protein during the healing phase. Alternatives like collagen peptides or plant-based protein powders are typically better tolerated.

Not necessarily. The best choice depends on individual tolerance. Fermented plant proteins like tempeh can be beneficial, but some legumes can be hard to digest. Animal proteins like bone broth and fish are also excellent options for gut repair. Variety and digestibility are most important.

Glutamine is the primary fuel source for the cells lining your intestines. A constant supply of glutamine helps these cells maintain their barrier function and aids in the repair of a damaged intestinal wall. Sources include bone broth, eggs, and lean meats.

For gut healing, many sources suggest aiming for 8 to 16 ounces of bone broth per day. You can drink it straight, use it as a base for soups, or incorporate it into other recipes to get the benefits.

While lean, grass-fed red meat can be a good source of protein and nutrients, excessive consumption may promote inflammatory gut bacteria. Tougher, fattier cuts and processed meats are harder to digest and should be limited. Opt for lean cuts in moderation.

Protein sources to limit or avoid include whey and casein dairy proteins, processed meats, and fatty or tough cuts of red meat. Some individuals may also experience issues with certain soy products or excessive amounts of legumes.