Pillar 1 - Food

Authors
Kiran Krishnan
Last Updated
2025-03-05
Reading Time
1 minute(s)

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Healing the Gut

Start slow. Healing the gut is not quick.

Diversity is king. Eat a wide variety of whole foods, especially colorful plants (aim for 30+ different plants/week!) for diverse fibers and polyphenols.

Aim for 30-50g+/day of (80% soluble / 20% insoluble) fiber to feed beneficial microbes & produce Short-Chain Fatty Acids (SCFAs) like butyrate. (sa. psyllium husk).

Reduce/eliminate: processed foods (pesticides, herbicides, ...), refined carbs, added sugar, artificial sweeteners, inflammatory fats.

Prebiotic Foods

Eat a wide variety of foods high in oligosaccharides to feed the healthy keystone bacteria in your gut.