Rebuild Your Gut Guide
If you've been feeling “off” (foggy brain, stubborn weight, constant fatigue, or flare-ups you can't seem to trace) the issue might not be in your head or your hormones. It's likely in your gut.
New science, like the recent research summarized by Dr. Joseph Mercola, continues to affirm that gut health is the foundation for overall wellness. Your gut doesn’t just digest food; it regulates blood sugar, influences brain chemistry, supports immunity, and acts as a metabolic thermostat.
But here's the catch: you can’t fix your gut with random fiber, yogurt, or a trendy probiotic alone. You need a strategy. Let’s walk through the latest findings and how to put them into action, step-by-step — including two powerful supplements to help you get there.
A Step-by-Step Guide with Proven Supplements
1. Fix the Terrain Before Feeding It
Many gut health blogs will tell you to “eat more fiber” or “add fermented foods.” But when your microbiome is imbalanced or inflamed, those well-intentioned additions can backfire. Known as the fiber paradox, introducing fermentable fiber too soon can feed the wrong bacteria and worsen symptoms like bloating, gas, and inflammation.
Instead:
Ditch vegetable oils, emulsifiers, and additives.
Stick to gentle, non-fermentable carbs like fruit and white rice until things calm down.
Once stable, begin introducing root vegetables and non-starchy veggies.
💡 Tip: Avoid LA-rich oils (sunflower, canola, soybean) — they damage the gut lining and feed inflammation.
2. Prioritize Butyrate: The Gut’s Healing Fuel
Butyrate is a short-chain fatty acid (SCFA) produced when specific bacteria ferment fiber. It fuels your colon cells, tightens your gut lining, and dampens inflammation throughout the body.
Butyrate-producing microbes thrive when:
You eat cooked-and-cooled potatoes, oats, lentils, and green bananas.
You have a healthy mucus layer for them to live in .
(more on that next!)
💡 Supplement support: Gutmax contains tributyrin, a highly bioavailable form of butyrate that bypasses the stomach and delivers healing directly to the colon.
It’s a game-changer for sealing a leaky gut and calming systemic inflammation.
3. Feed and Support Akkermansia: The Microbial Gatekeeper
Akkermansia muciniphila isn’t a butyrate producer, but it creates the ideal environment for those microbes to thrive.
Akkermansia muciniphila:
Thickens and protects the mucus lining.
Helps lower inflammation.
Supports insulin sensitivity and fat metabolism.
💡 Tip: You can support Akkermansia naturally with polyphenol-rich foods like cranberries, green tea, pomegranate, and red grapes; as well as inulin-rich veggies like leeks, chicory root, garlic, and asparagus.
Most people have very low levels of Akkermansia. Akkermansia in a timed-release capsule can help restore optimal populations, especially when paired with the right diet and the removal of gut-disrupting oils.
4. Support Gut Health at the Cellular Level
Healing your microbiome isn’t just about probiotics, it’s about the environment they live in.
A. Reduce exposure to vegetable oils (rich in linoleic acid) these wreck your gut and mitochondria.
B. Choose fats like butter, ghee, and tallow.
C. Minimize EMFs and toxins in your home environment.
Once the terrain is healthy, your beneficial bacteria can flourish, and your gut lining can finally heal.
5. Reset Your Rhythm for Long-Term Resilience
Your microbiome responds to rhythm, not just what you eat.
Eat at consistent times.
Get morning sunlight.
Prioritize sleep and manage stress.
These habits anchor your gut, help regulate your nervous system, and encourage beneficial microbes to thrive.
Bonus: Probiotics + Plants = Synergy
The science is clear: probiotics work better when combined with plant-based polyphenols and prebiotics.
Increase SCFA production.
Support immune regulation.
Reduce inflammation and repair the gut lining.
Don’t just take a probiotic and hope for the best: pair it with a plant-rich diet, such as tea, berries, cocoa, and the right supporting supplements.
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Final Thoughts
Repair Your Ecosystem, Not Just Your Symptoms
Rebuilding gut health isn't a quick fix. It's a layered, personalized process. But it’s also the foundation for energy, clarity, metabolic health, and even emotional well-being.
Start by removing what’s harming your gut. Then gently rebuild with the right fibers, rhythms, and reinforcements like Gutmax and Akkermansia.
Your body already knows how to heal: it just needs the right environment. Until next time, be well.