🌱 Gut Health
Dysbiosis / low fiber diversity
Bloating, irregularity, low plant diversity in diet.
Aim for 30 different plants a week.
Plant diversity is the strongest, most actionable microbiome lever — and counting it is oddly fun and low-effort.
Move — the mechanics that fix it: Feed the microbiome
30+ plant types/week, fermented foods, soluble + resistant fibers; ease in to avoid bloating.
- Isometric Chest Squeezes
- Isometric Wipers
- Back Flyes - With Bands
Fuel — foods to fuel it
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Greek yogurt (plain, nonfat) (local SG)
- Wholemeal Bread (2 slices) (local SG)
- Brown Rice (cooked) (local SG)
- Dragonfruit (local SG)
Daily nutrient targets: fiber: 35g (goal), sugar: 30g (limit)
Stack — evidence-ranked compounds
- Probiotics — ★★★☆☆
- Prebiotics (Inulin, GOS, PHGG) & Butyrate — ★★★☆☆
- L-Glutamine — ★★☆☆☆
- Zinc-Carnosine · Akkermansia · S. boulardii · DGL (brief) — ☆☆☆☆☆
- Omega-3 (EPA/DHA) — ★★★★★
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes gut health?
Dysbiosis / low fiber diversity. Bloating, irregularity, low plant diversity in diet.
What exercises help gut health?
Key movements: Isometric Chest Squeezes, Isometric Wipers, Back Flyes - With Bands.
What should you eat for gut health?
Foods that support it: Thunder Tea Rice (Lei Cha), Popiah, Greek yogurt (plain, nonfat), Wholemeal Bread (2 slices), Brown Rice (cooked).
What supplements help gut health?
Evidence-ranked options: Probiotics, Prebiotics (Inulin, GOS, PHGG) & Butyrate, L-Glutamine, Zinc-Carnosine · Akkermansia · S. boulardii · DGL (brief), Omega-3 (EPA/DHA).