Gut Health 101: Key Indicators and How to Optimize Them

BigBallsLarry

BigBallsLarry

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BBL PRESENTS:

GUT HEALTH 101 NO BS

KEY INDICATORS, UNDERSTANDING, IMPROVING AND OPTIMIZING YOUR DIGESTIVE MARKERS


1. Understanding gut health and its importance
2. Is your gut unhealthy? Examples of bad signs
3. Core interventions and plan for health
3.1. Diet
3.2. Supplements and foods for barrier support
3.3 Lifestyle changes
4. Diagnostics and when to worry/escalate
5. Example of a day during a gut health reset week
6. TLDR


1. GUT HEALTH - WHAT IS IT AND WHY IS IT IMPORTANT?
1756331395548

Gut health represents how well your entire digestive system (stomach, intestines, microbes) works. Although digestion is a main part of it - a healthy gut doesn't just help with digestion. It affects your immune system, energy levels, nutrient absorption, hormone balance, and even your mood. When your gut is healthy, good bacteria thrive, when it’s fucked, you get inflammation, bloating, acne, nutrient deficiencies, fatigue, and other serious issues down the line.

A good and healthy gut is the step 1 to looksmaxing. Think of it as the bridge to your first ascension - clear skin, less or no bloating and a sharp mind all start there.
If your gut is weak, you WILL feel it, which brings us to point 2.

2. HOW TO KNOW IF YOUR GUT IS UNHEALTHY - EXAMPLES
1756332363786

1. Bloating (not only facially but on your gut aswell) after eating
2. Low energy, feeling lightheaded during exercise, mood shifts, brain fog
3. Constipation or diarrhea
4. Directly tied to 3 - farting constantly
5. Acne and skin issues
6. You get ill more than usual

3. CORE INTERVENTIONS
1756332736958

- Reduce UPFs, foods that are ultra processed are consistently associated with reduced microbial diversity and markers of intestinal inflammation (bloating and acne :feelswhy:)
- Aim for high fiber contents and diversity, diverse intake of whole plant foods supports short-chain fatty acid production, that mainly support your gut health.
- Fermented foods are not cope, yogurt, kefir, kimchi, sauerkraut, miso, natto all alter gut microbia positively, and also include good protein which is a nice addon. Obviously best to diverse between them and not keep using one.
- healthy omega-3s>processed fats or seed oils, omega 3's can be easily supplemented, best to get fats from whole foods.
- Prebiotics and Probiotics, Certain strains can enhance gut barrier function, FOS and inulin feed beneficial bacteria and indirectly support barrier health.
- Glutamine rich foods and diary, Chicken, beef, fish, eggs, and dairy products are a core of a healthy gut
- Bone broth and collagen, contain amino acids like glycine and proline that support the structural integrity of the intestinal wall.
- Omega-3s both in supplement and whole food forms, fatty fish, chia seeds, flaxseeds, and walnuts will reduce gut inflammation.
- Polyphenol-rich foods, berries, dark chocolate (best combined with diary :love:), green tea etc. support beneficial gut bacteria and barrier function.
- Zinc and vitamin D, both play a crucial role in immune regulation and tissue repair
- Sleep plays a crucial role, poor or irregular sleep disrupts gut microbiota and increases inflammation. Aim for 7-9h a day
- Exercise regularly, exercise improves gut microbiota diversity, supports digestion, and reduces inflammation. You should already be exercising if you're looking into looksmaxing in the first place.
- Stop smoking and excessive alcohol use, both damage gut lining and increase inflammation
- Mindful eating and chewing, Chew food thoroughly and eat slowly, digestion starts in the mouth. The more and better you chew the less work your gut has to do.
- Hygiene, not much to say here, stay clean.
Some people, mainly those with idiopathic constipation will react more negatively to fiber than others. While fiber is mainly a good thing, to some individuals it might be more undoing.
more on that topic in the study provided by @asdvek
https://pmc.ncbi.nlm.nih.gov/articles/PMC3435786/

When it comes to vegetables, some vegetables actually lead to worse calcium absorption which is the reverse of what we want Examples of those veggies high in oxavalates are:
- Spinach
- Beet greens
- Swiss chard
- Rhubarb

However, good veggies might include:, Kale, Bok choy, Broccoli, Cabbage, Mustard greens, Turnip greens

4. DIAGNOSTICS AND WHEN TO WORRY
1756334188900

If your symptoms pointed out in the second point are persistent, over the top severe, or red-flagged, seek medical assessment.

Reasonable initial tests (ordered by a clinician) examples:

- CBC, CRP/ESR (inflammation)
- Celiac serology (tTG IgA ± total IgA)
- TSH (if systemic symptoms)
- Stool studies: fecal calprotectin (to screen for inflammation/IBD), ova & parasites if travel history, and targeted microbiology if indicated
- Breath tests for SIBO (when clinically suspected)
- Consider GI referral for endoscopy if alarm features present

5. GUT HEALTH RESET DAY EXAMPLE

1756334888423


I love to make a yogurt with berries, oats and (optional for protein) whey isolate.
Kefir is fine aswell if you prefer it. This breakfast will add fiber and Probiotics
For supplements - Omega 3's, Zinc, Vitamin D and pro/prebiotics if needed.
Heavy/lean protein (chicken, beef, fish or eggs) with a good variety of vegetables (absolutely add potatoes if you're a chad)
for snacks, fermented foods like kimchi or sauerkraut mixed with a handful of nuts or 100% peanut butter is top tier for healthy fats.
warning: many people dont tolerate fermented foods well, proceed with caution
Lean protein with a source of healthy fats (like cooking with with avocado oil). Add in even more veggies or nuts if you can
2-4L of water is recommended, add herbal and green teas for better gut health

6. TLDR

Gut health is everything, it affects digestion, immunity, energy, mood, and ESPECIALLY your skin. A healthy gut means thriving bacteria; a bad gut brings bloating, acne, fatigue, and nutrient issues. Signs it’s fucked include bloating, brain fog, irregular bowel movements, and frequent illness. To fix it, eat diverse fiber and plant foods, fermented shit, healthy fats, take key supplements, sleep well, exercise, and avoid junk/too much alcohol. Track symptoms, and see a doctor if serious issues persist. strong gut = sharp mind, clear skin, and maxed-out energy.

///as always, BBL out, stay healthy with the most water thread ever


@Randomized Shame @Arzenic @luca_. @eon @emeraldglass
 
Last edited:
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Actually needed this Larry I’m bookmarking it
 
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great thread brah.

BOTB worthy thread ngl
 
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havent seen any gut health related guide out there so i made one
Yeah, it deserves a place in there

@SlayerJonas @chadisbeingmade
Botb worthy?
 
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Bro what is this misinformation thread? No someone will read this then go and hurt themselves. Like its just so wrong and wrong bruh. Fiber isn't good for you, literally in every study that has been done taking out fiber from the diet has fixed gut issues.
 
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Supplements are literally so toxic for the gut one of the worst things you can do as it's literally extracted by kerosene, you might wanna look up what that is
 
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any supermarket bro

theyre dirt chip, easy macros easy micros
Will try nigga but it’s complicated. I think I’ll just stick to my plain bread and occasional frozen blueberries
 
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Bro what is this misinformation thread? No someone will read this then go and hurt themselves. Like its just so wrong and wrong bruh. Fiber isn't good for you, literally in every study that has been done taking out fiber from the diet has fixed gut issues.
fiber has proven benefits for most people health lol, including microbiotic diversity which is 101 to gut health

link the studies.
 
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Reactions: barambo, Orka and luca_.
Yeah, it deserves a place in there

@SlayerJonas @chadisbeingmade
Botb worthy?
I'll look into it honestly. We have atleast one thread about gut health in BOTB so I'd have to remove that one if this thread mogs.
 
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fiber has proven benefits for most people health lol, including microbiotic diversity which is 101 to gut health

link the studies.
I’m always constipated when I dont eat any fiber (so pretty much always )
 
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fiber has proven benefits for most people health lol, including microbiotic diversity which is 101 to gut health

link the studies.

and your gut eats whatever you feed it, literally anything, not just necessarily fiber.
 
  • +1
Reactions: barambo and BigBallsLarry
BBL PRESENTS:

GUT HEALTH 101 NO BS

KEY INDICATORS, UNDERSTANDING, IMPROVING AND OPTIMIZING YOUR DIGESTIVE MARKERS


1. Understanding gut health and its importance
2. Is your gut unhealthy? Examples of bad signs
3. Core interventions and plan for health
3.1. Diet
3.2. Supplements and foods for barrier support
3.3 Lifestyle changes
4. Diagnostics and when to worry/escalate
5. Example of a day during a gut health reset week
6. TLDR


1. GUT HEALTH - WHAT IS IT AND WHY IS IT IMPORTANT?
View attachment 4059504

Gut health represents how well your entire digestive system (stomach, intestines, microbes) works. Although digestion is a main part of it - a healthy gut doesn't just help with digestion. It affects your immune system, energy levels, nutrient absorption, hormone balance, and even your mood. When your gut is healthy, good bacteria thrive, when it’s fucked, you get inflammation, bloating, acne, nutrient deficiencies, fatigue, and other serious issues down the line.

A good and healthy gut is the step 1 to looksmaxing. Think of it as the bridge to your first ascension - clear skin, less or no bloating and a sharp mind all start there.
If your gut is weak, you WILL feel it, which brings us to point 2.

2. HOW TO KNOW IF YOUR GUT IS UNHEALTHY - EXAMPLES
View attachment 4059566

1. Bloating (not only facially but on your gut aswell) after eating
2. Low energy, feeling lightheaded during exercise, mood shifts, brain fog
3. Constipation or diarrhea
4. Directly tied to 3 - farting constantly
5. Acne and skin issues
6. You get ill more than usual

3. CORE INTERVENTIONS
View attachment 4059593

- Reduce UPFs, foods that are ultra processed are consistently associated with reduced microbial diversity and markers of intestinal inflammation (bloating and acne :feelswhy:)
- Aim for high fiber contents and diversity, diverse intake of whole plant foods supports short-chain fatty acid production, that mainly support your gut health.
- Fermented foods are not cope, yogurt, kefir, kimchi, sauerkraut, miso, natto all alter gut microbia positively, and also include good protein which is a nice addon. Obviously best to diverse between them and not keep using one.
- healthy omega-3s>processed fats or seed oils, omega 3's can be easily supplemented, best to get fats from whole foods.
- Prebiotics and Probiotics, Certain strains can enhance gut barrier function, FOS and inulin feed beneficial bacteria and indirectly support barrier health.
- Glutamine rich foods and diary, Chicken, beef, fish, eggs, and dairy products are a core of a healthy gut
- Bone broth and collagen, contain amino acids like glycine and proline that support the structural integrity of the intestinal wall.
- Omega-3s both in supplement and whole food forms, fatty fish, chia seeds, flaxseeds, and walnuts will reduce gut inflammation.
- Polyphenol-rich foods, berries, dark chocolate (best combined with diary :love:), green tea etc. support beneficial gut bacteria and barrier function.
- Zinc and vitamin D, both play a crucial role in immune regulation and tissue repair
- Sleep plays a crucial role, poor or irregular sleep disrupts gut microbiota and increases inflammation. Aim for 7-9h a day
- Exercise regularly, exercise improves gut microbiota diversity, supports digestion, and reduces inflammation. You should already be exercising if you're looking into looksmaxing in the first place.
- Stop smoking and excessive alcohol use, both damage gut lining and increase inflammation
- Mindful eating and chewing, Chew food thoroughly and eat slowly, digestion starts in the mouth. The more and better you chew the less work your gut has to do.
- Hygiene, not much to say here, stay clean.

4. DIAGNOSTICS AND WHEN TO WORRY
View attachment 4059680

If your symptoms pointed out in the second point are persistent, over the top severe, or red-flagged, seek medical assessment.

Reasonable initial tests (ordered by a clinician) examples:

- CBC, CRP/ESR (inflammation)
- Celiac serology (tTG IgA ± total IgA)
- TSH (if systemic symptoms)
- Stool studies: fecal calprotectin (to screen for inflammation/IBD), ova & parasites if travel history, and targeted microbiology if indicated
- Breath tests for SIBO (when clinically suspected)
- Consider GI referral for endoscopy if alarm features present

5. GUT HEALTH RESET DAY EXAMPLE

View attachment 4059706

I love to make a yogurt with berries, oats and (optional for protein) whey isolate.
Kefir is fine aswell if you prefer it. This breakfast will add fiber and Probiotics
For supplements - Omega 3's, Zinc, Vitamin D and pro/prebiotics if needed.
Heavy/lean protein (chicken, beef, fish or eggs) with a good variety of vegetables (absolutely add potatoes if you're a chad)
for snacks, fermented foods like kimchi or sauerkraut mixed with a handful of nuts or 100% peanut butter is top tier for healthy fats.
Lean protein with a source of healthy fats (like cooking with with avocado oil). Add in even more veggies or nuts if you can
2-4L of water is recommended, add herbal and green teas for better gut health

6. TLDR

Gut health is everything, it affects digestion, immunity, energy, mood, and ESPECIALLY your skin. A healthy gut means thriving bacteria; a bad gut brings bloating, acne, fatigue, and nutrient issues. Signs it’s fucked include bloating, brain fog, irregular bowel movements, and frequent illness. To fix it, eat diverse fiber and plant foods, fermented shit, healthy fats, take key supplements, sleep well, exercise, and avoid junk/too much alcohol. Track symptoms, and see a doctor if serious issues persist. strong gut = sharp mind, clear skin, and maxed-out energy.

///as always, BBL out, stay healthy with the most water thread ever


@Randomized Shame @Arzenic @luca_. @eon @emeraldglass
FaceIQ would disagree just off the dome theres lots of vegeteables that're preached to healthy with calcium but also have hella oxidates that outweight the actual calcim ud be getting
 
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and your gut eats whatever you feed it, literally anything, not just necessarily fiber.
this study only refers to people with idiopathic constipation lol. there are people less tolerant and more tolerant to it

but youre right, it differs from individual to individual, ill probably add that as a caution warning.
 
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FaceIQ would disagree just off the dome theres lots of vegeteables that're preached to healthy with calcium but also have hella oxidates that outweight the actual calcim ud be getting
Yeah some vegetables are getting more praise than they deserve
 
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Reactions: barambo, Orka and BigBallsLarry
FaceIQ would disagree just off the dome theres lots of vegeteables that're preached to healthy with calcium but also have hella oxidates that outweight the actual calcim ud be getting
thanks for the imput


ill edit the guide with more research on that topic.
 
  • +1
Reactions: barambo, Orka and luca_.
FaceIQ would disagree just off the dome theres lots of vegeteables that're preached to healthy with calcium but also have hella oxidates that outweight the actual calcim ud be getting

and your gut eats whatever you feed it, literally anything, not just necessarily fiber.
added a section in the third point referencing your third point


just a bunch of oxalates
herbal teas are fine and have little to no oxalates, green teas are BARELY and i think their positives outweight the negatives.
 
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b
 
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BBL PRESENTS:

GUT HEALTH 101 NO BS

KEY INDICATORS, UNDERSTANDING, IMPROVING AND OPTIMIZING YOUR DIGESTIVE MARKERS


1. Understanding gut health and its importance
2. Is your gut unhealthy? Examples of bad signs
3. Core interventions and plan for health
3.1. Diet
3.2. Supplements and foods for barrier support
3.3 Lifestyle changes
4. Diagnostics and when to worry/escalate
5. Example of a day during a gut health reset week
6. TLDR


1. GUT HEALTH - WHAT IS IT AND WHY IS IT IMPORTANT?
View attachment 4059504

Gut health represents how well your entire digestive system (stomach, intestines, microbes) works. Although digestion is a main part of it - a healthy gut doesn't just help with digestion. It affects your immune system, energy levels, nutrient absorption, hormone balance, and even your mood. When your gut is healthy, good bacteria thrive, when it’s fucked, you get inflammation, bloating, acne, nutrient deficiencies, fatigue, and other serious issues down the line.

A good and healthy gut is the step 1 to looksmaxing. Think of it as the bridge to your first ascension - clear skin, less or no bloating and a sharp mind all start there.
If your gut is weak, you WILL feel it, which brings us to point 2.

2. HOW TO KNOW IF YOUR GUT IS UNHEALTHY - EXAMPLES
View attachment 4059566

1. Bloating (not only facially but on your gut aswell) after eating
2. Low energy, feeling lightheaded during exercise, mood shifts, brain fog
3. Constipation or diarrhea
4. Directly tied to 3 - farting constantly
5. Acne and skin issues
6. You get ill more than usual

3. CORE INTERVENTIONS
View attachment 4059593

- Reduce UPFs, foods that are ultra processed are consistently associated with reduced microbial diversity and markers of intestinal inflammation (bloating and acne :feelswhy:)
- Aim for high fiber contents and diversity, diverse intake of whole plant foods supports short-chain fatty acid production, that mainly support your gut health.
- Fermented foods are not cope, yogurt, kefir, kimchi, sauerkraut, miso, natto all alter gut microbia positively, and also include good protein which is a nice addon. Obviously best to diverse between them and not keep using one.
- healthy omega-3s>processed fats or seed oils, omega 3's can be easily supplemented, best to get fats from whole foods.
- Prebiotics and Probiotics, Certain strains can enhance gut barrier function, FOS and inulin feed beneficial bacteria and indirectly support barrier health.
- Glutamine rich foods and diary, Chicken, beef, fish, eggs, and dairy products are a core of a healthy gut
- Bone broth and collagen, contain amino acids like glycine and proline that support the structural integrity of the intestinal wall.
- Omega-3s both in supplement and whole food forms, fatty fish, chia seeds, flaxseeds, and walnuts will reduce gut inflammation.
- Polyphenol-rich foods, berries, dark chocolate (best combined with diary :love:), green tea etc. support beneficial gut bacteria and barrier function.
- Zinc and vitamin D, both play a crucial role in immune regulation and tissue repair
- Sleep plays a crucial role, poor or irregular sleep disrupts gut microbiota and increases inflammation. Aim for 7-9h a day
- Exercise regularly, exercise improves gut microbiota diversity, supports digestion, and reduces inflammation. You should already be exercising if you're looking into looksmaxing in the first place.
- Stop smoking and excessive alcohol use, both damage gut lining and increase inflammation
- Mindful eating and chewing, Chew food thoroughly and eat slowly, digestion starts in the mouth. The more and better you chew the less work your gut has to do.
- Hygiene, not much to say here, stay clean.
Some people, mainly those with idiopathic constipation will react more negatively to fiber than others. While fiber is mainly a good thing, to some individuals it might be more undoing.
more on that topic in the study provided by @asdvek
https://pmc.ncbi.nlm.nih.gov/articles/PMC3435786/

When it comes to vegetables, some vegetables actually lead to worse calcium absorption which is the reverse of what we want Examples of those veggies high in oxavalates are:
- Spinach
- Beet greens
- Swiss chard
- Rhubarb

However, good veggies might include:, Kale, Bok choy, Broccoli, Cabbage, Mustard greens, Turnip greens

4. DIAGNOSTICS AND WHEN TO WORRY
View attachment 4059680

If your symptoms pointed out in the second point are persistent, over the top severe, or red-flagged, seek medical assessment.

Reasonable initial tests (ordered by a clinician) examples:

- CBC, CRP/ESR (inflammation)
- Celiac serology (tTG IgA ± total IgA)
- TSH (if systemic symptoms)
- Stool studies: fecal calprotectin (to screen for inflammation/IBD), ova & parasites if travel history, and targeted microbiology if indicated
- Breath tests for SIBO (when clinically suspected)
- Consider GI referral for endoscopy if alarm features present

5. GUT HEALTH RESET DAY EXAMPLE

View attachment 4059706

I love to make a yogurt with berries, oats and (optional for protein) whey isolate.
Kefir is fine aswell if you prefer it. This breakfast will add fiber and Probiotics
For supplements - Omega 3's, Zinc, Vitamin D and pro/prebiotics if needed.
Heavy/lean protein (chicken, beef, fish or eggs) with a good variety of vegetables (absolutely add potatoes if you're a chad)
for snacks, fermented foods like kimchi or sauerkraut mixed with a handful of nuts or 100% peanut butter is top tier for healthy fats.
warning: many people dont tolerate fermented foods well, proceed with caution
Lean protein with a source of healthy fats (like cooking with with avocado oil). Add in even more veggies or nuts if you can
2-4L of water is recommended, add herbal and green teas for better gut health

6. TLDR

Gut health is everything, it affects digestion, immunity, energy, mood, and ESPECIALLY your skin. A healthy gut means thriving bacteria; a bad gut brings bloating, acne, fatigue, and nutrient issues. Signs it’s fucked include bloating, brain fog, irregular bowel movements, and frequent illness. To fix it, eat diverse fiber and plant foods, fermented shit, healthy fats, take key supplements, sleep well, exercise, and avoid junk/too much alcohol. Track symptoms, and see a doctor if serious issues persist. strong gut = sharp mind, clear skin, and maxed-out energy.

///as always, BBL out, stay healthy with the most water thread ever


@Randomized Shame @Arzenic @luca_. @eon @emeraldglass
proud to say i read every last molecule and will be implementing the new information i learned into my life. BOTB worthy.
 
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im a fucking fein for kefir:feelsree:
 
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im a fucking fein for kefir:feelsree:
actually checked my org after my trip back to the grocery store(i bought kefir):ogre:
 
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i need raw goat kefir:feelsree::feelsree:
 
  • +1
Reactions: barambo, Orka and BigBallsLarry
BBL PRESENTS:

GUT HEALTH 101 NO BS

KEY INDICATORS, UNDERSTANDING, IMPROVING AND OPTIMIZING YOUR DIGESTIVE MARKERS


1. Understanding gut health and its importance
2. Is your gut unhealthy? Examples of bad signs
3. Core interventions and plan for health
3.1. Diet
3.2. Supplements and foods for barrier support
3.3 Lifestyle changes
4. Diagnostics and when to worry/escalate
5. Example of a day during a gut health reset week
6. TLDR


1. GUT HEALTH - WHAT IS IT AND WHY IS IT IMPORTANT?
View attachment 4059504

Gut health represents how well your entire digestive system (stomach, intestines, microbes) works. Although digestion is a main part of it - a healthy gut doesn't just help with digestion. It affects your immune system, energy levels, nutrient absorption, hormone balance, and even your mood. When your gut is healthy, good bacteria thrive, when it’s fucked, you get inflammation, bloating, acne, nutrient deficiencies, fatigue, and other serious issues down the line.

A good and healthy gut is the step 1 to looksmaxing. Think of it as the bridge to your first ascension - clear skin, less or no bloating and a sharp mind all start there.
If your gut is weak, you WILL feel it, which brings us to point 2.

2. HOW TO KNOW IF YOUR GUT IS UNHEALTHY - EXAMPLES
View attachment 4059566

1. Bloating (not only facially but on your gut aswell) after eating
2. Low energy, feeling lightheaded during exercise, mood shifts, brain fog
3. Constipation or diarrhea
4. Directly tied to 3 - farting constantly
5. Acne and skin issues
6. You get ill more than usual

3. CORE INTERVENTIONS
View attachment 4059593

- Reduce UPFs, foods that are ultra processed are consistently associated with reduced microbial diversity and markers of intestinal inflammation (bloating and acne :feelswhy:)
- Aim for high fiber contents and diversity, diverse intake of whole plant foods supports short-chain fatty acid production, that mainly support your gut health.
- Fermented foods are not cope, yogurt, kefir, kimchi, sauerkraut, miso, natto all alter gut microbia positively, and also include good protein which is a nice addon. Obviously best to diverse between them and not keep using one.
- healthy omega-3s>processed fats or seed oils, omega 3's can be easily supplemented, best to get fats from whole foods.
- Prebiotics and Probiotics, Certain strains can enhance gut barrier function, FOS and inulin feed beneficial bacteria and indirectly support barrier health.
- Glutamine rich foods and diary, Chicken, beef, fish, eggs, and dairy products are a core of a healthy gut
- Bone broth and collagen, contain amino acids like glycine and proline that support the structural integrity of the intestinal wall.
- Omega-3s both in supplement and whole food forms, fatty fish, chia seeds, flaxseeds, and walnuts will reduce gut inflammation.
- Polyphenol-rich foods, berries, dark chocolate (best combined with diary :love:), green tea etc. support beneficial gut bacteria and barrier function.
- Zinc and vitamin D, both play a crucial role in immune regulation and tissue repair
- Sleep plays a crucial role, poor or irregular sleep disrupts gut microbiota and increases inflammation. Aim for 7-9h a day
- Exercise regularly, exercise improves gut microbiota diversity, supports digestion, and reduces inflammation. You should already be exercising if you're looking into looksmaxing in the first place.
- Stop smoking and excessive alcohol use, both damage gut lining and increase inflammation
- Mindful eating and chewing, Chew food thoroughly and eat slowly, digestion starts in the mouth. The more and better you chew the less work your gut has to do.
- Hygiene, not much to say here, stay clean.
Some people, mainly those with idiopathic constipation will react more negatively to fiber than others. While fiber is mainly a good thing, to some individuals it might be more undoing.
more on that topic in the study provided by @asdvek
https://pmc.ncbi.nlm.nih.gov/articles/PMC3435786/

When it comes to vegetables, some vegetables actually lead to worse calcium absorption which is the reverse of what we want Examples of those veggies high in oxavalates are:
- Spinach
- Beet greens
- Swiss chard
- Rhubarb

However, good veggies might include:, Kale, Bok choy, Broccoli, Cabbage, Mustard greens, Turnip greens

4. DIAGNOSTICS AND WHEN TO WORRY
View attachment 4059680

If your symptoms pointed out in the second point are persistent, over the top severe, or red-flagged, seek medical assessment.

Reasonable initial tests (ordered by a clinician) examples:

- CBC, CRP/ESR (inflammation)
- Celiac serology (tTG IgA ± total IgA)
- TSH (if systemic symptoms)
- Stool studies: fecal calprotectin (to screen for inflammation/IBD), ova & parasites if travel history, and targeted microbiology if indicated
- Breath tests for SIBO (when clinically suspected)
- Consider GI referral for endoscopy if alarm features present

5. GUT HEALTH RESET DAY EXAMPLE

View attachment 4059706

I love to make a yogurt with berries, oats and (optional for protein) whey isolate.
Kefir is fine aswell if you prefer it. This breakfast will add fiber and Probiotics
For supplements - Omega 3's, Zinc, Vitamin D and pro/prebiotics if needed.
Heavy/lean protein (chicken, beef, fish or eggs) with a good variety of vegetables (absolutely add potatoes if you're a chad)
for snacks, fermented foods like kimchi or sauerkraut mixed with a handful of nuts or 100% peanut butter is top tier for healthy fats.
warning: many people dont tolerate fermented foods well, proceed with caution
Lean protein with a source of healthy fats (like cooking with with avocado oil). Add in even more veggies or nuts if you can
2-4L of water is recommended, add herbal and green teas for better gut health

6. TLDR

Gut health is everything, it affects digestion, immunity, energy, mood, and ESPECIALLY your skin. A healthy gut means thriving bacteria; a bad gut brings bloating, acne, fatigue, and nutrient issues. Signs it’s fucked include bloating, brain fog, irregular bowel movements, and frequent illness. To fix it, eat diverse fiber and plant foods, fermented shit, healthy fats, take key supplements, sleep well, exercise, and avoid junk/too much alcohol. Track symptoms, and see a doctor if serious issues persist. strong gut = sharp mind, clear skin, and maxed-out energy.

///as always, BBL out, stay healthy with the most water thread ever


@Randomized Shame @Arzenic @luca_. @eon @emeraldglass
Good post. More people should pay attention to this. Its really overlooked what a huge impact it has on mood, looks and overall health.

Fasting for 24-48 hours before making dietary changes helps aswell because it gives the gut lining a break and chance to recover.
 
  • +1
Reactions: barambo, Orka and BigBallsLarry
Good post. More people should pay attention to this. Its really overlooked what a huge impact it has on mood, looks and overall health.

Fasting for 24-48 hours before making dietary changes helps aswell because it gives the gut lining a break and chance to recover.
yes fasting is good, but i decided to not include it because young people on this forum fast for 0 reason without knowledge and it leads them to being more unhealthy instead
 
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yes fasting is good, but i decided to not include it because young people on this forum fast for 0 reason without knowledge and it leads them to being more unhealthy instead
Lol yeah or fast and then break it by binge eating fried chicken and pizza.
 
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Pinned for now, we'll see where the thread lands in a few days
 
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Supplements are literally so toxic for the gut one of the worst things you can do as it's literally extracted by kerosene, you might wanna look up what that is
Wonder why he didn't just put most animal products there the best for gut health
 
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Are pro/prebiotics ever needed tbh?

I saw this tiktok of this famous British doctor who pretty much said they help but not as advertised.
 
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Are pro/prebiotics ever needed tbh?

I saw this tiktok of this famous British doctor who pretty much said they help but not as advertised.
not needed for already healthy people

helps people with a bad gut health
 
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You are what you eat,

Good thread!!
 
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there was a guy here who started eating kefir and debloated himself immensely because of how much it lowered his inflammation
 
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