Chapter 01 — Health & Wellness

How do I improve my gut health?

Eat 25–30 different plants a week, add fermented foods (yogurt, kefir, kimchi, sauerkraut), sleep 7+ hours, and move daily. Fiber diversity feeds a diverse microbiome — a probiotic pill can't substitute for that.

Follow-up questions

Do probiotic supplements work?

Modest evidence for specific strains for specific conditions (e.g. antibiotic diarrhea). A generic 'gut health' pill mostly passes through.

What are prebiotics?

Fiber that feeds gut bacteria — oats, garlic, onions, leeks, bananas, chicory root.

Are fermented foods really different from probiotics?

Yes — they contain live strains plus post-biotic metabolites and are cheaper than pills. Aim for a few tablespoons a day.

Signs of a healthy gut?

Regular painless bowel movements, low bloating, stable energy, and skin that isn't chronically inflamed.

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