Gut Health
The master page of completely free resources, studies, articles and more — all related to nourishing your gut health!
Gut Health Supplements
It’s always a good idea to check with your healthcare provider before starting any new herbs or supplements. These are some of the ones I inform my clients about and that have been helpful for me in keeping my gut healthy.
Probiotics
These are live beneficial bacteria that can help restore and maintain a healthy gut microbiome. Strains like Lactobacillus and Bifidobacterium are well-researched for improving digestion, reducing bloating, and supporting immunity. Look for a high-quality product with diverse strains and a decent CFU (colony-forming unit) count, typically 10-50 billion.
Digestive Enzymes
These help break down food more efficiently, especially if you struggle with bloating or indigestion. Look for blends containing amylase (for carbs), protease (for proteins), and lipase (for fats). They’re particularly useful if your body doesn’t produce enough naturally.
Prebiotics
These are fibers that feed the good bacteria in your gut. Inulin, found in foods like chicory root, or supplements like FOS (fructooligosaccharides), can boost the growth of beneficial microbes. They’re a great combo with probiotics for a synergistic effect.
Fiber Supplements
If your diet lacks enough fiber, something like psyllium husk or slippery elm can promote regular bowel movements and feed gut bacteria. Most people don’t hit the 25-30 grams daily recommendation, so this can bridge the gap.
Collagen Peptides
Rich in amino acids like glycine and proline, collagen may help strengthen the gut lining and improve digestion. It’s gained traction for gut health, though the evidence is still emerging.
L-Glutamine
An amino acid that supports the integrity of the gut lining. It’s often recommended for “leaky gut” or after damage from poor diet or stress. Studies suggest it can help repair intestinal cells and reduce inflammation.
Omega-3 Fatty Acids
Found in the fat stores of fish or algae, these have anti-inflammatory properties that can benefit the gut, especially if inflammation is a concern (like in IBS or IBD). They also support overall cellular health.
Once these fatty acids are removed from the fish, they oxidize very quickly, so it is best to get these from fish like sardines and salmon and not from a fish oil supplement.
Triphala
A traditional Ayurvedic blend of three fruits (amla, haritaki, and bibhitaki), this supplement is prized for its gentle detoxifying and digestive benefits. It’s known to promote regular bowel movements, support a balanced microbiome, and reduce inflammation, making it a versatile choice for overall gut harmony.
Recommended Gut Health Books
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The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health
By Emeran Mayer
We have all experienced the connection between our mind and our gut—the decision we made because it “felt right”; the butterflies in our stomach before a big meeting; the anxious stomach rumbling when we’re stressed out. While the dialogue between the gut and the brain has been recognized by ancient healing traditions, including Ayurvedic and Chinese medicine, Western medicine has failed to appreciate the complexity of how the brain, gut, and more recently, the microbiome—the microorganisms that live inside us—communicate with one another.
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The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health
By Dorothy Calimeris
Simple meal plans and recipes to reduce inflammation
Food is a powerful tool to reduce chronic inflammation in the body―but adjusting to an anti-inflammatory diet can be overwhelming. This indispensable cookbook provides simple, straightforward information about anti-inflammatory eating and meal plans. You'll find healthy recipes and insights into the benefits and potential challenges of each plan.
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The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health
By Justin Sonnenburg
The groundbreaking science behind the surprising source of good health
Stanford University’s Justin and Erica Sonnenburg are pioneers in the most exciting and potentially transformative field of human health and wellness, the study of the relationship between our bodies and the trillions of organisms representing thousands of species to which our bodies play host, the microbes we call the microbiota. The Sonnenburgs argue that the microbiota determines in no small part whether we’re sick or healthy, fit or obese, sunny or moody—and that the microbiota has always been with us, coevolving with humans and entwining its functions with ours. -
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
By Michael Greger M.D. FACLM
In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America--heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more--and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches to help prevent and reverse these diseases, freeing us to live healthier lives.
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The Art of Fermentation
By Sandor Ellix Katz
Winner of the James Beard Foundation Book Award for Reference and Scholarship, and a New York Times bestseller, with more than a quarter million copies sold, The Art of Fermentation is the most comprehensive guide to do-it-yourself home fermentation ever published. Sandor Katz presents the concepts and processes behind fermentation in ways that are simple enough to guide a reader through their first experience making sauerkraut or yogurt, and in-depth enough to provide greater understanding and insight for experienced practitioners.
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Gut Health Blog Articles
Discover how a holistic approach—focusing on gut health, liver function, and gentle skincare—can naturally heal acne and restore your skin’s microbiome. Learn from my personal journey to clear, healthy skin through nourishing the body from within.