List nutritional protocols for building a healthy gut microbiome


Based on the information retrieved from Huberman Lab, here are some nutritional protocols for building a healthy gut microbiome:

  1. Morning Water Swish: Swish water in your mouth first thing in the morning before brushing your teeth, then swallow it. This practice can potentially improve the oral and gut microbiome, but note that there aren’t any randomized control trials supporting this protocol; it’s based on logic and traditional practices 1.

  2. Low Sugar Fermented Foods: Incorporate two to four servings of low sugar fermented foods into your daily diet. Items like sauerkraut, kimchi, kefir, and some pickles that require refrigeration are good choices. These foods support the diversity of the gut microbiome and can have immune system benefits 2.

  3. Prebiotics and Probiotics: Supplements that include small amounts of prebiotics and probiotics are suggested if one is not able to consume enough low sugar fermented foods. However, caution is advised since excessive amounts can lead to issues like brain fog 3.

    Gut Microbiome Protocol

    Andrew shares a simple and cost-free protocol to potentially improve the function of the gut microbiome. By swishing water in your mouth before brushing your teeth in the morning, you may support your gut microbiome and enhance your innate immune system.

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  4. Supplement Variety: The intake of nutritional supplements for gut health, like Alpha GPC, may not be necessary every day. It might be beneficial to vary the frequency depending on your diet and intake of fermented foods. Single-ingredient formulations allow for this adaptability 4.

  5. Microbiome-Supporting Foods: Beyond probiotics and fermented foods, foods that support the microbiome include a diverse diet rich in fiber and other specific nutrients that feed the good bacteria in your gut 5.

Andrew Huberman also highlights the importance of the gut microbiome for overall health and its connections with brain function, immune system, and mental and physical health. Adjusting your diet to include these recommendations can enhance gut health, not only for digestion but also for broader well-being 6.