Comprehensive Gut Health Protocol
Evidence-based approach to healing your gut and optimizing digestive health
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🦠 Microbiome Restoration Protocol
Multi-Strain Probiotic
Dosage: 25-50 billion CFU daily
Timing: With breakfast or on empty stomach
Research: Restores beneficial bacteria, improves digestion and immunity
Prebiotic Fiber
Dosage: 5-10g daily
Timing: Start with 2g, increase gradually
Research: Feeds beneficial bacteria, improves gut barrier function
L-Glutamine
Dosage: 5-15g daily
Timing: Between meals on empty stomach
Research: Heals intestinal lining, reduces leaky gut syndrome
Digestive Enzymes
Dosage: 1-2 capsules with larger meals
Timing: Beginning of each meal
Research: Improves nutrient absorption, reduces bloating
🥗 Gut-Healing Nutrition Protocol
Phase 1: Elimination (2-4 weeks)
Remove inflammatory foods:
- Processed foods and refined sugars
- Gluten and wheat products
- Dairy products
- Alcohol and caffeine
- Artificial sweeteners
- High-FODMAP foods (initially)
Phase 2: Healing Foods
Emphasize gut-healing foods:
- Bone broth: 8-16 oz daily
- Fermented foods: Kimchi, sauerkraut, kefir
- Prebiotic foods: Garlic, onions, asparagus
- Anti-inflammatory foods: Ginger, turmeric
- Healthy fats: Avocado, olive oil, coconut oil
- Lean proteins: Wild fish, grass-fed meats
🧪 Advanced Gut Support
Zinc Carnosine
Dosage: 75-150mg daily
Benefits: Heals stomach lining, reduces H. pylori
Betaine HCl
Dosage: 1-3 capsules with protein meals
Benefits: Improves stomach acid, protein digestion
🥘 Daily Gut-Healing Meal Plan
Morning (7-8 AM)
- Upon waking: Warm lemon water
- Breakfast: Bone broth smoothie with collagen
- Or: Coconut yogurt with berries and chia seeds
- Supplements: Probiotic, L-glutamine
Midday (12-1 PM)
- Lunch: Large salad with fermented vegetables
- Protein: Wild salmon or grass-fed chicken
- Fats: Avocado, olive oil dressing
- Supplements: Digestive enzymes with meal
Evening (6-7 PM)
- Dinner: Steamed vegetables with ginger
- Protein: Grass-fed beef or wild fish
- Starch: Sweet potato or squash
- Before bed: Chamomile tea, magnesium
🧘 Stress Management for Gut Health
Vagus Nerve Stimulation
- Deep breathing: 4-7-8 technique daily
- Cold exposure: Cold showers, face plunges
- Humming/singing: 5-10 minutes daily
- Meditation: 10-20 minutes mindfulness
Mindful Eating Practices
- Chew thoroughly: 20-30 times per bite
- Eat slowly: 20-30 minutes per meal
- No distractions: No phones, TV during meals
- Gratitude: 3 things you're grateful for before eating
🏃 Gut-Supporting Movement
Daily Gentle Movement
- 20-30 minute walks after meals
- Yoga or stretching (15-20 min)
- Abdominal massage (5 min)
- Deep breathing exercises
Weekly Exercise Schedule
- 3x/week: Moderate strength training
- 2x/week: Low-intensity cardio
- 1x/week: Restorative yoga
- Daily: 10-minute morning stretches
Avoid During Healing
- High-intensity interval training
- Excessive cardio (over 45 min)
- Exercise immediately after eating
- Overtraining and high stress exercise
⏰ 8-Week Gut Healing Timeline
Weeks 1-2
Elimination diet, start L-glutamine and probiotics
Weeks 3-4
Add digestive enzymes, increase prebiotic fiber gradually
Weeks 5-6
Begin reintroduction testing, add zinc carnosine if needed
Weeks 7-8
Assess tolerance, create long-term maintenance plan
⚠️ Important Guidelines
- Start supplements one at a time to identify any sensitivities
- Increase fiber intake gradually to prevent digestive discomfort
- Track symptoms daily to monitor improvement
- Consult healthcare provider for severe digestive issues
- Be patient - gut healing typically takes 3-6 months