Start Here: Your Complete Guide to Better Gut Health 

Your gut does a lot more than digest food. It affects your energy, your mood, your immune system, and even how well you sleep. When your gut microbiome is out of balance, you feel it everywhere — bloating, fatigue, brain fog, stubborn weight gain, and chronic inflammation that just won't quit. 

The good news is that your gut can heal. And it doesn't have to be complicated. 

That's what this page is all about — giving you a simple, clear starting point for your gut health journey so you can begin feeling better from the inside out.

Sometimes your body is sending signals that your gut microbiome is struggling — and it's easy to miss them or chalk them up to just 'getting older.' Here are some common signs of poor gut health to look out for: 

• Bloating, gas, or digestive discomfort after meals 

• Chronic fatigue that doesn't improve with rest 

• Brain fog or difficulty concentrating

• Stubborn weight gain that won't budge despite eating well 

• Skin issues like acne, eczema, rashes, or dullness 

• Food sensitivities or reactions to foods you used to tolerate 

• Frequent illness, weakened immunity, or slow recovery 

• Mood swings, anxiety, depression, or feeling 'off' 

If any of these signs of poor gut health sound familiar, your gut is likely asking for some attention. The good news is that small lifestyle changes can make a big difference in your digestive health and overall wellbeing. 

You don't need to overhaul your entire life overnight. Start with these foundational steps for better digestive health and build from there: 

Remove the biggest offenders — seed oils, artificial sweeteners, food dyes, and preservatives are some of the worst things for your gut health. Start reading labels and you'll be surprised how often they show up in foods you thought were healthy. 

Add more gut-friendly foods — leafy greens, cruciferous vegetables, healthy fats like olive oil and avocado, and fermented foods all support a healthy gut microbiome and digestive system. 

Support your gut with the right supplements — a good probiotic, digestive enzymes, and omega-3s can make a noticeable difference in your gut health, especially when you're just starting out. 

Reduce stress — your gut and brain are deeply connected through what's known as the gut-brain axis. Chronic stress wreaks havoc on your digestive system. Even small things like a daily walk or better sleep habits can support your gut health naturally. 

Be patient — gut healing takes time. Most people start noticing improvements in their digestion and energy within a few weeks of making consistent changes. 

What you eat has the biggest impact on your gut microbiome. Here are some of the best gut-friendly foods to focus on: 

Leafy greens — spinach, arugula, romaine, and other greens feed the beneficial bacteria in your gut and help reduce chronic inflammation. 

Cruciferous vegetables — broccoli, cauliflower, Brussels sprouts, and cabbage are rich in fiber and antioxidants that support healthy digestion and gut function. 

Healthy fats — extra virgin olive oil, avocado, and wild-caught fish provide anti-inflammatory omega-3 fatty acids that help heal and protect the gut lining. 

Fermented foods — sauerkraut, kimchi, and coconut yogurt introduce beneficial probiotic bacteria that support a healthy gut microbiome and immune system. 

Fresh herbs and spices — ginger, turmeric, rosemary, and cinnamon have powerful anti-inflammatory and digestive health benefits that support gut healing naturally. 

Clean proteins — pasture-raised poultry, 100% grass-fed and grass-finished meats, and wild-caught seafood provide essential amino acids for gut repair without the inflammatory additives found in conventional meat.  

Resistant starches — sweet potatoes, millet, and sorghum act as prebiotics that feed the beneficial bacteria in your gut and support healthy digestion. 

Just as important as what you eat is what you avoid. These are the biggest gut health offenders to eliminate from your diet: 

Seed oils — canola, soybean, corn, safflower, and vegetable oils are highly inflammatory and hidden in almost everything from salad dressings to crackers to restaurant food. 

Artificial sweeteners — aspartame (NutraSweet), sucralose, and saccharin disrupt and kill off the beneficial bacteria your gut needs to function properly and maintain a healthy microbiome.  

Food dyes and artificial colors — synthetic chemicals like Red 40, Yellow 5, Yellow 6, and Blue 1 and 2 trigger chronic inflammation and disrupt your gut lining causing digestive distress.  

Preservatives — BHT, BHA, and sodium benzoate are common chemical preservatives that extend shelf life but damage your gut microbiome and overall digestive health in the process. 

Refined grains and sugar — feed harmful bacteria and yeast in your gut, disrupting the delicate balance of your gut microbiome and contributing to bloating and inflammation. 

Lectins — naturally occurring proteins found in many plants including beans, grains, and nightshade vegetables that can bind to your gut lining and trigger inflammation and digestive issues. Learning to avoid or properly prepare high-lectin foods has made a huge personal difference in my own gut health journey. 

Food comes first, but the right gut health supplements can give your digestive system the extra support it needs — especially in the beginning of your healing journey. Here are the ones I personally rely on: 

Probiotics — introduce and maintain beneficial bacteria in your gut microbiome. Look for a high-quality probiotic supplement with multiple strains and live cultures for maximum digestive benefit. 

Digestive enzymes — help your body break down food more efficiently, reducing bloating, gas, and discomfort after meals. 

Omega-3 fatty acids — reduce chronic inflammation throughout the body including the gut lining. I personally prefer plant-based algae omega-3s over fish oil for a cleaner more sustainable option. 

Magnesium bisglycinate — supports healthy digestion and bowel regularity while also improving sleep quality and reducing stress on the digestive system. 

Vitamin D3 with K2 — essential for immune function, calcium absorption, and gut health. Most people are deficient in Vitamin D and don't even know it. 

Lectin Shield — if you're eating out or can't always control your food environment, this Gundry MD supplement helps protect your gut lining from lectin exposure and digestive disruption. 

You can find the gut health supplements I personally use and recommend in my Amazon storefront, Benable lists, and Gundry MD Influencer Shop. 

Now that you have the gut health basics, here are your next steps toward better digestive health and overall wellness: 

Join my free gut health community — Gut Health Club: Wellness Tips & Meal Ideas for Lectin-Free Living is a supportive Facebook group where we share gut health tips, lectin-free meal ideas, and learn from each other every day. JOIN HERE

Grab my free gut health guide — Why You're Still Bloated: 5 Things Sabotaging Your Gut (Even in 'Healthy' Foods) is a quick read that will change how you look at your grocery cart and your digestive health. GET THE GUIDE

Shop my trusted favorites — visit my Amazon storefront, Benable lists, or my Gundry MD Influencer Shop for carefully curated gut health products and lectin-free essentials I personally use and trust every day. SHOP AMAZON | SHOP BENABLE | SHOP GUNDRY MD

Go deeper into lectin-free living — Dr. Gundry's Plant Paradox books are the best place to start your lectin-free journey, and you can use my complete Lectin-Free Food Guide as your everyday reference for what to eat and what to avoid for optimal gut health. SHOP DR. GUNDRY'S BOOKS | VIEW THE FOOD GUIDE

Take Your Gut Health Transformation to the Next Level — If you're ready to go all in, Dr. Gundry's Total Body Transformation Plan is the ultimate 90-day step-by-step video course designed to help you achieve a healthier gut, natural weight loss, and boundless energy. With over 36,000 verified 5-star reviews and a 90-day money-back guarantee, this is the program that has helped thousands of people slim down, feel years younger, and transform their health from the inside out.

What if your best years weren't behind you — but just 90 days ahead? START YOUR TRANSFORMATION HERE

Small steps lead to big changes in your gut health and overall wellbeing. You've already taken the first one by being here — keep going!