Nourishing your gut with Collagen

A clinical nutritionists guide to supplementing with collagen.

Collagen is a key player when it comes to maintaining a strong and resilient gut lining. It’s packed with important amino acids—especially glycine and glutamine—that help to repair and rebuild the intestinal wall. Think of collagen as one of your gut's favourite building blocks. Glycine (found in collagen) reduces inflammation and is beneficial for promoting elasticity and hydration in the skin.

When your gut barrier is strong and supported—thanks in part to collagen—it’s easier for your body to absorb nutrients and energy from food. You're also better shielded from harmful substances like allergens and pathogens. On the flip side, if the gut lining becomes compromised, it can allow toxins (like endotoxins) to leak into the bloodstream. This can trigger immune responses, leaving you feeling tired all the time and more vulnerable to inflammation, infections, and chronic health issues.

An unbalanced gut can show up as annoying and sometimes debilitating symptoms like bloating, gas, constipation, indigestion, skin flare-ups, and unexplained changes in weight. Supporting your gut with the right foods can make a huge difference—not just in how you feel day-to-day, but in your overall wellbeing.

What to look for when buying a Collagen supplement:

You should also be looking for a Hydrolysed collagen with no additives - if its bright pink - then its not natural! Collagen should have no taste and should be colourless.

Recommended dose of collagen daily is between 3-10g/day.

You can also increase your collagen intake through dietary sources of food! Here’s an example of what a nourishing, gut-friendly day on a plate could look like:

Breakfast: A creamy collagen smoothie made with chia seeds, frozen zucchini, a mix of berries and a handful of spinach.

Morning Tea: A cup of green tea with apple slices, almond butter, and a sprinkle of cinnamon.

Lunch: A hearty salad with mixed greens, roasted sweet potato, a three-bean mix, avocado, and your choice of salmon or tofu.

Afternoon Snack: Crunchy veggie sticks and rice crackers with hummus.

Dinner: A flavourful Thai curry made with six different vegetables, edamame, fresh herbs, chopped cashews—and for an extra collagen boost, cook it with bone broth!

Bonus tip: sneak some collagen into bliss balls for an easy grab-and-go treat that loves your gut as much as you do.