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Getting Started • Begin only after having probiotics for at least 3 days • Start with 10 grams/day and gradually work up to 20 grams/day • Get variety — don’t get all 20 grams from one source • Source: Prebiotic Fiber Guide Prebiotic Fiber Sources Inulin or FOS powder • 0 net carbs • ~3 g prebiotic fiber per teaspoon • Often added to coffee or tea Acacia powder • 0 net carbs • ~5.5 g prebiotic fiber per tablespoon • Mix into a glass before adding water (prevents clumping) • D

Lactobacillus reuteri (LRDRTM) Product: Myruteri by Oxiceutics Developed by Dr. William Davis, this proprietary human-origin strain (LRDRTM) supports gut, bowel, and immune health and can be used to ferment cultured dairy like yogurt. Link: https://www.oxiceutics.com/pages/myreuteri?srsltid=AfmBOormp70w3tpT9ZAAiu5h8d2OtRVhj6j2GPfyEKG_SzPGG-1lk_Kg Lactobacillus gasseri BNR17TM Product: Biothin® Probiotic by Dr. Mercola A metabolic-health supporting strain that converts dietary

After detoxing, repopulating with probiotics, and introducing prebiotic fibers, the next step is expanding into a variety of fibrous foods. Both soluble and insoluble fibers are important for gut health. Soluble Fiber (feeds microbiome & slows digestion) (absorbs water, forms a gel, helps regulate blood sugar, cholesterol, and nourishes gut bacteria) • Fruits: apples, pears, citrus fruits, berries, figs, bananas (ripe), mangoes • Vegetables: carrots, beets, Brussels sprouts,

You can do everything right — prioritize whole foods, cook at home, avoid processed junk — and still fall short. Not because of what you're doing wrong, but because of what's changed around you. Our soil no longer carries the mineral density it once did. Our water is heavily filtered. Most of us spend the majority of our time indoors, cut off from the natural inputs our biology evolved to depend on. The food is different. The environment is different. And our bodies feel it,