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Gut Health Protocol

nutrition · easy · 1-2 hours/week for food selection and prep

What is Gut Health Protocol?

Structured approach to improving gut microbiome diversity through fermented foods, prebiotic fiber, and elimination of ultra-processed foods. Research links gut health to immune function, mental health, and metabolic health.

Is there evidence for it?

EVIDENCEmoderate

How do you do Gut Health Protocol?

  1. 1.Add 1-2 servings of fermented foods daily: yogurt, kefir, sauerkraut, kimchi, kombucha, miso
  2. 2.Increase prebiotic fiber sources: garlic, onions, leeks, asparagus, bananas, oats (25-35g fiber/day total)
  3. 3.Eliminate or minimize ultra-processed foods, artificial sweeteners, and emulsifiers
  4. 4.Eat 30+ different plant foods per week (the 'diversity rule' from the American Gut Project)
  5. 5.Consider a high-quality probiotic supplement for 8-12 weeks if recovering from antibiotics or illness

How long does it take?

1-2 hours/week for food selection and prep.

Is it hard to start?

easy.

Source: Tim Spector (The Diet Myth); Stanford study on fermented foods; American Gut Project (Rob Knight)
microbiome · fermented-foods · fiber · prebiotics · probiotics · digestion
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