A food-first stack for the gut: fiber and fermented foods to feed a diverse microbiome, then a probiotic, a gentle prebiotic fiber, butyrate, and L-glutamine to support a healthy gut environment, regularity, and gut lining integrity. Digestive enzymes are an optional extra for heavier meals.
Also see Hormone Health, Fertility & Sexual Wellness: your gut helps process and clear estrogen, so digestion is part of healthy hormone balance.
These cost nothing and do the heavy lifting. Supplements are meant to sit on top of them, not replace them.
5 products · Brand options are listed for each; choose one that fits your preferences and budget.
Beneficial bacteria that support a healthy gut microbiome and support digestive comfort and regularity. Spore-based strains are built to survive stomach acid; multi-strain formulas offer breadth.*
Choose products that list exact strains and a CFU count guaranteed through the expiration date. Give one product 4+ weeks before judging it. Check with your clinician first if you are immunocompromised.
Gentle, fermentable fiber (partially hydrolyzed guar gum or acacia) that feeds beneficial gut bacteria, supports regularity, and helps your microbes make short-chain fatty acids like butyrate.*
Start low and go slow: adding fiber too fast can cause temporary gas or fullness. Drink plenty of water and take it a couple of hours apart from medications.
Butyrate is the short-chain fatty acid your gut bacteria make from fiber, and the preferred fuel for the cells lining the colon. A supplemental form supports gut lining integrity and a healthy gut environment.*
Butyrate salts have a strong smell (capsules help); tributyrin is a more stable form. Food first: fiber helps your own microbes make butyrate.
The most abundant amino acid in the body and a key fuel for the cells lining the gut, so it supports gut lining integrity. It also supports recovery for people who train hard, which ties it to the Energy / Focus protocol.*
Mixes easily into water or a shake. Check with your clinician first if you have kidney or liver concerns.
A broad-spectrum blend (protease, amylase, lipase) that supports the digestion of protein, carbohydrates, and fat, and supports post-meal comfort with heavier meals.*
Optional: most people won’t need these daily. Try the free habits first. Check with your clinician if you take medication or are pregnant.
Talk to your healthcare provider first. Supplements affect everyone differently and can interact with medications. Start with one product at a time at the low end of the dose range, and check with your clinician before starting, especially if you are pregnant, nursing, taking prescription medication, or managing a health condition. Doses shown are typical label ranges, not personal recommendations.