Gut Health
Microbiome, digestion, immunity
What is Gut Health?
Gut health refers to the function of your digestive system and the trillions of microorganisms living in it (the microbiome). A healthy gut supports immunity, mood, metabolism, and even cognitive function. Optimize it through fiber diversity, fermented foods, and avoiding gut disruptors.
Your gut is home to trillions of microorganisms that influence everything from immunity to mood. The gut-brain axis means digestive health directly affects mental health. Poor gut health is linked to autoimmunity, depression, and metabolic dysfunction.
The microbiome is shaped by what you eat. Fiber feeds beneficial bacteria. Fermented foods introduce new species. Processed foods and antibiotics disrupt the ecosystem.
This protocol covers dietary interventions, supplements, and advanced testing for gut optimization.
Why Gut Health Matters
70% of your immune system resides in your gut. The microbiome produces neurotransmitters (90% of serotonin is made in the gut). Gut dysfunction underlies many chronic conditions.
Modern diets, low in fiber, high in processed foods, starve beneficial gut bacteria. The average American eats 15g of fiber daily; optimal is 30-50g.
Quick Wins to Start Today
Eat 30+ different plants per week (fiber diversity)
Add fermented foods daily (yogurt, kimchi, sauerkraut)
Chew food thoroughly (digestion starts in your mouth)
Reduce seed oils and processed foods
Gut Health Interventions
Foundation
Start here
Dietary interventions that support microbiome diversity. These are the most important and often sufficient.
Fiber diversity (30+ plants/wk)
Feed your microbiome
Reduce seed oils
Lower inflammation
Chew food thoroughly
Digestion starts in mouth
Fermented foods
Yogurt, kimchi, sauerkraut
Optimize
Level up
Supplements that support gut function. Useful for specific issues but not necessary for everyone.
Probiotics (spore-based)
Targeted gut support
L-glutamine
Gut lining support
Digestive enzymes
Support breakdown of foods
Eliminate trigger foods
Identify sensitivities
Advanced
For later
Testing and targeted interventions. For those with persistent issues or specific conditions.
Comprehensive stool testing
GI-MAP or similar
BPC-157 (oral)
Gut healing peptide
GI-specific peptides
Targeted gut repair
Frequently Asked Questions
What is the microbiome?
The microbiome is the collection of trillions of bacteria, fungi, and other microorganisms living in your gut. They help digest food, produce vitamins, regulate immunity, and influence mood. A diverse microbiome is associated with better health.
Do I need to take probiotics?
Not necessarily. For most people, eating fermented foods provides sufficient probiotic exposure. Supplements can help with specific conditions or after antibiotics. If you take them, choose spore-based probiotics for better survival through stomach acid.
What is L-glutamine good for?
L-glutamine is an amino acid that supports gut lining integrity. It may help with "leaky gut" and intestinal permeability. Typical dose: 5-10g daily, often taken on an empty stomach.
Should I get stool testing?
Comprehensive stool testing (like GI-MAP) can identify pathogens, bacterial imbalances, and digestive function markers. Useful if you have persistent gut issues. Not necessary for everyone, start with dietary interventions first.
Related Goals
Track Your Progress
Use the interactive protocol tracker to mark which gut health interventions you're learning about or have adopted.
Last updated: December 18, 2025