Protocol · Digestive & Liver
General Gut Health (Digestive Wellness) Protocol
Psyllium Husk and Resistant Starch 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 General Gut Health (Digestive Wellness).
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
7 supplements · 2 graded · 2 graded A
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Psyllium Husk | Amount listed: 5–10 g daily with plenty of water | Soluble fiber that forms a gel, regulating bowel movements, feeding beneficial bacteria, and supporting gut barrier integrity
| Grade A for Fecal Weight3 studies · 32 people | ||
| Resistant Starch | Amount listed: 15–30 g daily (green banana flour, raw potato starch, or cooked-cooled starch) | Prebiotic fiber that escapes digestion and feeds beneficial colon bacteria, producing butyrate for gut health
| Grade A for Fecal Short Chain Fatty Acids136 people | ||
| Supporting stackListed as additions to the core | |||||
| Probiotics (Multi-strain) | Amount listed: 10–50 billion CFU daily (multi-strain formula) | Live beneficial bacteria that support microbiome diversity, gut barrier function, and immune modulation | Not graded yet | ||
| L-Glutamine | Amount listed: 5–10 g daily | Primary fuel for intestinal cells; supports gut barrier integrity and reduces intestinal permeability | Not graded yet | ||
| Digestive Enzymes | Amount listed: Broad-spectrum enzyme blend with meals | Supplemental enzymes (protease, lipase, amylase) that support complete digestion and reduce bloating | Not graded yet | ||
| Ginger | Amount listed: 250–1,000 mg daily or fresh ginger in diet | Promotes gastric motility, reduces nausea, and has anti-inflammatory effects in the GI tract | Not graded yet | ||
| Zinc Carnosine | Amount listed: 75–150 mg daily | Stabilizes gut mucosa, promotes healing of intestinal lining, and supports stomach health | 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 A
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How this protocol works
In plain language
Your gut is home to trillions of microorganisms (the microbiome) that play a crucial role in digestion, immunity, mood, and overall health. A healthy gut means regular bowel movements, minimal bloating or discomfort, a diverse microbiome, and a strong gut barrier that keeps harmful substances from entering your bloodstream. This protocol supports all aspects of digestive wellness.
- Psyllium Husk is a soluble fiber that forms a gel-like substance when mixed with water. This gel normalizes bowel function—it helps both constipation (by adding bulk and softening stool) and diarrhea (by absorbing excess water). Psyllium also feeds beneficial bacteria and helps maintain a healthy gut lining. It's one of the most well-researched fibers with consistent benefits for digestive health.
- Resistant Starch is a type of starch that 'resists' digestion in the small intestine and reaches the colon intact, where it becomes food for beneficial bacteria. These bacteria ferment it into butyrate—a short-chain fatty acid that's the primary fuel for colon cells and has powerful anti-inflammatory effects. Food sources include green bananas, cooked-and-cooled potatoes/rice, and raw potato starch.
- Probiotics are live beneficial bacteria that support a healthy microbiome. They compete with harmful bacteria, strengthen the gut barrier, produce vitamins, and modulate immune function. Multi-strain formulas that include Lactobacillus and Bifidobacterium species provide broad support. Choose products with guaranteed potency through expiration.
- L-Glutamine is the primary fuel source for intestinal cells (enterocytes). It supports the integrity of the gut barrier, helping to prevent 'leaky gut' where substances cross into the bloodstream and trigger inflammation. Particularly useful for people with digestive stress or those recovering from gut issues.
- Digestive Enzymes help break down food completely. Incomplete digestion can lead to bloating, gas, and discomfort. Enzyme supplements containing protease (proteins), lipase (fats), and amylase (carbohydrates) can support optimal digestion, especially for people with enzyme insufficiency or after large meals.
- Ginger has been used for digestive support for millennia. It promotes gastric motility (helping food move through the digestive system), reduces nausea, and has anti-inflammatory effects in the GI tract. It can help with indigestion, bloating, and nausea.
- Zinc Carnosine is a compound that adheres to the stomach lining and promotes healing. It's particularly useful for stomach health and supporting the integrity of the intestinal lining. Studies show it can help with various GI complaints.
Expected timeline: Fiber effects on bowel regularity: 1-3 days. Probiotics: 1-4 weeks for microbiome changes. Glutamine for gut barrier: 2-4 weeks. Ginger for motility: immediate to days. Zinc carnosine for mucosal healing: 4-8 weeks.