Gut Microbiome Healing / IBS Prevention Roadmap
Will's diet-and-lifestyle backbone for healing the gut microbiome and preventing/reducing IBS symptoms, with supplements as adjuncts and trauma work for non-responders.
Assembled by Cited from Will Bulsiewicz's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
7-
In a protocol
Eat 30 different varieties of plants per week to build microbiome diversity; start where you are and build up gradually.
“the golden rule is to eat a greater diversity of plants
ZS▶ 55:26Dosage30 different plant varieties per week; build gradually if starting from lessCaveatsDon't jump from 5 to 30 overnight; build up like training a muscleCertaintyexplicitstrong endorsementThe 'golden rule' and 'number one thing' — eat 30 different plants per week, building up gradually -
In a protocol
Add fermented foods to your plate to support gut microbiome health, sitting at the intersection of probiotics and nutrition.
“add fermented food to your plate
ZS▶ 54:50CertaintyexplicitrecommendationAdd fermented foods to the plate -
In a protocol
Getting a good night's rest has a meaningful positive impact on gut health and IBS symptoms.
“it's shocking what a good night's rest can do
ZS▶ 50:30CertaintyexplicitrecommendationGood night's rest as part of the lifestyle backbone -
In a protocol
Get morning sunlight exposure because it supports gut serotonin production and improves mood.
“getting exposure to morning sunlight
ZS▶ 56:10DosageMorning exposureCertaintyexplicitrecommendationMorning sunlight exposure for gut serotonin and mood -
In a protocol
Supplementing with fiber prebiotics can play a role in healing the gut microbiome alongside diet and lifestyle.
“supplementing fiber prebiotics
ZS▶ 51:00CaveatsDiet should be the backbone; supplements supplementaryCertaintyexplicitrecommendationFiber/prebiotic supplementation as adjunct to diet -
In a protocol
Probiotic supplements can play a role in supporting the gut microbiome alongside dietary changes.
“supplementing probiotics
ZS▶ 51:05CaveatsDiet should be primary; further nuance discussed elsewhereCertaintyexplicitrecommendationProbiotic supplementation as adjunct -
In a protocol
For IBS patients unresponsive to diet/lifestyle who have past trauma, working with a trained professional to address trauma can resolve symptoms.
“turn towards that with the help of someone who's a trained professional
ZS▶ 54:10CaveatsRequires trained professional guidanceCertaintyexplicitrecommendationFor patients who don't respond to diet/lifestyle and have history of trauma