Gut Microbiome Protocol
The gut microbiome influences everything from immune function to mood via the gut-brain axis. This protocol focuses on increasing microbial diversity through diet, supporting the gut lining, and strategic supplementation. A healthy microbiome is associated with lower inflammation and improved metabolic health.
Expected Outcome
Significant improvements in microbiome diversity and inflammatory markers
How to Do It
Eat 30+ different plant species weekly
Diversity matters more than quantity. Each plant type feeds different beneficial bacteria.
Weekly goalInclude fermented foods daily
Kimchi, sauerkraut, kefir, yogurt, miso - aim for 2-3 servings of fermented foods daily.
DailyColostrum supplementation
Bovine colostrum supports gut lining integrity and provides immunoglobulins. Take 2-4 scoops before training.
Pre-workout or morningBone broth for gut lining
Rich in collagen, glycine, and glutamine which support intestinal barrier function.
Daily or several times weeklyAvoid gut disruptors
Minimize artificial sweeteners, excessive alcohol, NSAIDs, and ultra-processed foods.
OngoingTest your microbiome
GI Map testing (every 6-12 months) provides actionable data on bacterial balance, parasites, and digestive function.
Every 6-12 monthsSupplements
| Supplement | Dosage | Timing | Notes |
|---|---|---|---|
| Bovine Colostrum | 2-4 scoops (10-20g) | Pre-workout or morning fasted | Supports gut lining and immune function |
| Probiotic (multi-strain) | Per product directions | Daily | Look for diversity of strains, not just CFU count |
| L-Glutamine | 5g | Morning or post-workout | Primary fuel for intestinal cells |
Research Evidence
This protocol is based on 2 peer-reviewed studies. Click any link to verify the research on PubMed.
Gut microbiota diversity and plant-based foods
McDonald D, et al. • mSystems (American Gut Project) (2018)
Key Finding: People eating 30+ different plants/week had significantly more diverse microbiomes than those eating 10 or fewer.
Fermented foods, gut microbiome, and inflammation
Wastyk HC, et al. • Cell (2021)
Key Finding: High-fermented food diet increased microbiome diversity and decreased inflammatory markers over 10 weeks.
Implementation Tools & Resources
Deep Dive Resources
Safety Notes & Contraindications
- •IBD patients should consult gastroenterologist
- •SIBO may require modified approach
- •Dairy-based ferments contraindicated for lactose intolerant
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