The gut health industry is enormous and mostly evidence-free. Two things have good support: eating more fibre, and eating a wider range of plants. Almost everything else on the shelf is speculative.
Before you start
Blood in your stool, unexplained weight loss, a persistent change in bowel habit lasting more than three weeks, difficulty swallowing, or a family history of bowel cancer all need a doctor, not a protocol. These are the symptoms worth being slightly paranoid about.
Members only
The rest of this protocol is for members
The week-by-week plan, the foods, the supplements worth taking and the ones to skip. The safety section above stays free, always.