Protocol · Digestive & Gut
Digestive Health (General GI Support) Protocol
Probiotics (Multi-strain) and Psyllium Fiber are the core of this stack, with 5 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Digestive Health (General GI Support).
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
7 supplements · 3 graded · 1 graded A · 1 confirmed study
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Probiotics (Multi-strain) | Amount listed: 10–50 billion CFU daily (Lactobacillus, Bifidobacterium strains) | Restores healthy gut microbiome balance, strengthens intestinal barrier, and modulates immune function | Not graded yet | ||
| Psyllium Fiber | Amount listed: 5–10 g daily with plenty of water | Soluble fiber that regulates bowel movements, feeds beneficial bacteria, and improves stool consistency
| Grade A for Fecal Weight3 studies · 47 people | ||
| Supporting stackListed as additions to the core | |||||
| Digestive Enzymes | Amount listed: 1–2 capsules with meals | Supplemental lipase, protease, and amylase support digestion of fats, proteins, and carbohydrates | Not graded yet | ||
| L-Glutamine | Amount listed: 5–10 g daily | Primary fuel for enterocytes; supports intestinal barrier integrity and repair of gut lining | Not graded yet | ||
| Ginger | Amount listed: 250–1,000 mg daily or with meals | Prokinetic that accelerates gastric emptying and reduces nausea; anti-inflammatory for the GI tract
| Grade B for Chemotherapy-Induced Vomiting | ||
Confirmed studies for Ginger (titles as PubMed lists them) | |||||
| Peppermint Oil | Amount listed: 180–225 mg enteric-coated capsules 2–3× daily | Smooth muscle relaxant that relieves intestinal spasms, bloating, and IBS symptoms
| Grade C for Colonic Tension65 people | ||
| Zinc Carnosine | Amount listed: 75–150 mg daily (in divided doses) | Protects and repairs stomach and intestinal lining; effective for gastritis and gut damage | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
The 2 supplements in this protocol graded A or B. Each opens third-party tested products, matched to the dose above where we can.
- Grade A
- Grade B
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How this protocol works
In plain language
Digestive health is fundamental to overall wellbeing—your gut absorbs nutrients, houses 70% of your immune system, and communicates with your brain via the gut-brain axis. Common digestive issues include bloating, constipation, diarrhea, acid reflux, and general discomfort. This protocol supports healthy digestion through multiple mechanisms.
- Probiotics are beneficial bacteria that support a healthy gut microbiome. They help crowd out harmful bacteria, strengthen the intestinal barrier, produce vitamins, and modulate immune function. Different strains help different conditions—Lactobacillus and Bifidobacterium are the most studied for general digestive health. Look for products with multiple strains and at least 10 billion CFU.
- Psyllium Fiber is a soluble fiber that absorbs water and forms a gel in the intestines. This regulates bowel movements—it can help both constipation (by adding bulk) and diarrhea (by absorbing excess water). It also feeds beneficial gut bacteria and supports healthy cholesterol levels. Start slowly to avoid bloating and always drink plenty of water.
- Digestive Enzymes help break down food if your body doesn't produce enough naturally. This can happen with aging, pancreatic insufficiency, or after gallbladder removal. Lipase digests fats, protease digests proteins, and amylase digests carbohydrates. Taking enzymes with meals can reduce bloating, gas, and discomfort from hard-to-digest foods.
- L-Glutamine is the primary fuel source for the cells lining your intestines (enterocytes). It supports intestinal barrier integrity—important for preventing 'leaky gut.' Glutamine can help repair the gut lining after damage from stress, medications (like NSAIDs), or illness.
- Ginger has been used for digestive support for thousands of years. It accelerates gastric emptying (helpful for slow digestion and nausea) and has anti-inflammatory and anti-nausea effects. Studies support its use for nausea, indigestion, and as a prokinetic.
- Peppermint Oil relaxes the smooth muscle of the intestines, relieving spasms, bloating, and pain. It's particularly effective for IBS symptoms. Use enteric-coated capsules so it releases in the intestines, not the stomach (which could cause heartburn).
- Zinc Carnosine is a unique compound that adheres to and protects the stomach and intestinal lining. It's particularly useful for gastritis, NSAID-induced damage, and general gut healing. It has both anti-inflammatory and tissue-repair properties.
Expected timeline: Ginger and peppermint work acutely (within hours). Probiotics: 2-4 weeks for consistent benefit. Fiber: begin slowly, full effects in 2-4 weeks. Glutamine and zinc carnosine for gut repair: 4-8 weeks.