List nutritional protocols for building a healthy gut microbiome

To support a healthy gut microbiome, the Huberman Lab provides several nutritional protocols and recommendations. Here's a concise list of these protocols:

Low Sugar Fermented Foods

• Consuming 2-4 servings per day of foods like low sugar sauerkraut, kimchi, kefir, kombucha, pickles (refrigerated with brine), and Greek yogurt (low sugar) to support microbiome diversity 1 2.

Premade_Prebio-Probiotic Supplements

• Use refrigerated types of prebiotic and probiotic capsules if choosing supplements as they tend to be more effective. It's important to take them at a low enough level to avoid issues like brain fog 3.

  Enhancing Gut Microbiome

  Andrew Huberman

  Discover the best ways to support your gut microbiome and boost your immune system with low sugar fermented foods. Learn why consuming two to four servings of these foods per day is crucial for your overall health and well-being. Plus, explore an interesting tool to enhance your gut microbiome that might surprise you.

  

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Diet Diversity

• Incorporate a variety of nutrient-dense foods, including fibers, to support gut health. The impact of fiber on the gut microbiome can vary, so consumption should be based on individual gut responses 2 3.

Hydration and Swishing Protocol

• Upon waking, swish a sip of water around in your mouth before swallowing to help transfer beneficial oral bacteria cultivated overnight into your digestive tract 4.

Avoidance of Negative Impact Foods

• Limit intake of foods with high sugar content as they can disrupt the gut microbiome and create other health issues 1.

Consistent Healthy Practices

• Maintain good sleep, hydration, social interactions, and manage stress levels as these also impact the gut microbiome 5.

Additionally, Dr. Andrew Huberman suggests consulting a physician before adding or removing anything from your nutritional or supplementation plan. Remember that individuals may respond differently to these protocols, so personalization based on response is key 6.