Two probiotic foods and three prebiotic foods a day. That's the whole baseline — everything else is refinement.
Eat them in the same meal. Prebiotic plus probiotic is a synbiotic, and it absorbs better than either alone.
If you're bloated: cooked vegetables over raw, chew slowly, walk after eating. Bloating is a message, not fat.
Most people arrive at gut health through a symptom somewhere else — skin that won't settle, a mood that swings on nothing, bloating that shows up at six in the evening. None of those feel like digestion, which is exactly why the gut gets treated last. But it sits upstream of all of them.
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5 guides · gut
Cortisol and your gut.
Digestion slows, bloating increases, foods start to feel like triggers. Most of what people diagnose as a food intolerance is a stress hormone that never came back down.
Natural GLP-1 boosters.
Ozempic works by raising a hormone your gut already makes. Three levers raise it too — and none of them come with nausea.
Probiotics vs prebiotics.
One is the bacteria. The other is what the bacteria eat. Get both on the same plate and you get something better than either.
The bloating vs fat cheat sheet.
One is a temporary message. The other is long-term storage. Knowing which is which is the difference between adjusting something and panicking about everything.
Thirty grams of fibre, and why you're at fifteen.
Women need 21–25g a day. Men need 30–38g. Most people get about 15 — and that gap is doing more quiet damage than any single food on your plate.
Eat your way there
Tagged gut · made to orderWhere people go wrong
The part nobody postsA supplement, and nothing to feed it
Taking a probiotic capsule on a low-fibre diet. The bacteria arrive and there's nothing for them. Fix the food first; the capsule is optional.
Raw vegetables when you're already bloated
Salads feel virtuous and cost you more digestive effort. Cook them for a week and reassess.
Reading bloating as fat gain
One is a temporary message, the other is storage. The panic response usually makes the bloating worse.
Treating it as a three-day cleanse
Your microbiome responds over weeks. Two probiotic and three prebiotic foods most days beats any protocol done perfectly for four.