All 885 tips from all chapters, sorted by topic and confidence score. See what is well supported and what is still experimental.
| Topic | Established | Well supported | Promising | Plausible | Experimental |
|---|---|---|---|---|---|
| Gut barrier | 3 | 14 | 5 | ||
| Opportunistic pathogens | 1 | 3 | 9 | 5 | 10 |
| Bacteriophages | 2 | 2 | |||
| Microbial diversity | 2 | 4 | 12 | 13 | 5 |
| Gut-brain axis | 3 | 5 | 7 | 2 | |
| Digestive function | 1 | 8 | 14 | 10 | 9 |
| Small intestine colonisation | 1 | 1 | 2 | 7 | 3 |
| Immune system and inflammation | 1 | 5 | 14 | 7 | |
| Total | 5 | 20 | 50 | 72 | 43 |
Tap a number to see the tips below. Darker cells contain more tips.
Gut barrier · Clear selection
Trust score 3 of 5:Promising Natural supplements
A mild, well-tolerated soluble fibre that improved symptoms in IBS in a randomised, placebo-controlled trial. It suits a gentle start when other fibres cause a lot of bloating.
Trust score 3 of 5:Promising Natural supplements
Zinc is useful for a proven deficiency, which can occur with chronic diarrhoea or Crohn's disease. Do not stay above the upper limit of 25 mg a day for long without medical monitoring, or you risk copper deficiency. It can also weaken some antibiotics if both are taken at the same time.
The “leaky gut stack”: colostrum, zinc carnosine, aloe and co. 2 sources
Trust score 3 of 5:Promising Natural supplements
In a randomised trial, glutamine (3 × 5 g daily) clearly improved symptoms and permeability in IBS after a gut infection. The trial was criticised for its methods and has not yet been independently confirmed.
The gut barrier 2 sources
Trust score 2 of 5:Plausible Natural supplements
Sodium or calcium butyrate has been studied in small trials in ulcerative colitis and IBS, with mixed results. A large part is already absorbed in the small intestine; encapsulated forms are meant to prevent this. Fibre is the better-supported route.
Trust score 2 of 5:Plausible Natural supplements
Two reviews of around 10 to 26 studies came to different conclusions. Overall, supplements brought no clear advantage; for probiotics there was a moderate but uncertain effect. Which strain helps at what dose is unclear. A trial over a few weeks in training usually does no harm, but it is not a proven approach.
Gut and endurance sport: runner’s gut, cramps and what helps 2 sources
Trust score 2 of 5:Plausible Natural supplements
In many small studies, glutamine and colostrum (first milk from cows) lowered the damage markers in the blood after exercise. A meta-analysis did not show that athletes also feel better or are faster with them. More on this in the chapter on leaky gut supplements.
Gut and endurance sport: runner’s gut, cramps and what helps 2 sources
Trust score 2 of 5:Plausible Natural supplements
If iron deficiency has been found: after hard exercise the hormone hepcidin slows iron absorption for a few hours. In a study with runners, iron was absorbed best when taken in the morning shortly after training, and less well in the afternoon. Only take iron after a blood test, because too much is harmful.
Gut and endurance sport: runner’s gut, cramps and what helps 2 sources
Trust score 2 of 5:Plausible Natural supplements
Five days with few calories, little sugar and protein, but enough fat and vegetables. Well tolerated in a study of 100 people, with better risk markers. On the effects on the gut there are mainly animal studies so far. Ready-made kits exist, but you can also put it together yourself.
Longer fasting: water fasting, therapeutic fasting and fasting-mimicking 2 sources
Trust score 2 of 5:Plausible Natural supplements
Binders, antifungal courses and detox protocols against "mould poisoning" have not been tested in controlled studies and can cause harm themselves.
Trust score 2 of 5:Plausible Natural supplements
In the gut, binders also hold back medicines and some nutrients. Studies showing they help with mould symptoms are lacking. More in the chapter on the Herxheimer reaction and detox cures.
Mould: mycotoxins in food and damp in the home no source of its own, score based on judgement
Trust score 2 of 5:Plausible Natural supplements
In small studies in healthy people it curbed permeability caused by painkillers or hard training. Not studied in IBS or “leaky gut” without an identifiable cause. Products vary a lot. Avoid if allergic to milk protein.
The “leaky gut stack”: colostrum, zinc carnosine, aloe and co. 5 sources
Trust score 2 of 5:Plausible Natural supplements
Two small studies in healthy people with painkillers or exercise heat. Not studied in people with gut symptoms. It contains zinc, which counts towards your daily amount.
The “leaky gut stack”: colostrum, zinc carnosine, aloe and co. 2 sources
Trust score 2 of 5:Plausible Natural supplements
If at all, only decolourised inner gel, no leaf juice with aloin and no whole-leaf extract. Contradictory small studies in IBS.
The “leaky gut stack”: colostrum, zinc carnosine, aloe and co. 5 sources
Trust score 2 of 5:Plausible Natural supplements
In one small trial it was effective as an add-on to standard therapy in ulcerative colitis; for IBS and the gut wall the effect is unclear. Rare liver injury; check first if you take anticoagulants.
The “leaky gut stack”: colostrum, zinc carnosine, aloe and co. 3 sources
Trust score 2 of 5:Plausible Natural supplements
Butyrate capsules show mixed results in small studies. More in the chapter on short-chain fatty acids; fibre is the better-supported route to more butyrate.
The “leaky gut stack”: colostrum, zinc carnosine, aloe and co. 1 sources
Trust score 2 of 5:Plausible Natural supplements
Zinc plays a role in renewing the gut lining. A benefit is mainly to be expected if a deficiency has been confirmed.
The gut barrier no source of its own, score based on judgement
Trust score 2 of 5:Plausible Natural supplements
If vegetables and legumes are poorly tolerated, a soluble fibre can help as a supplement to feed the bacteria. Whether this also protects the mucus layer has not been shown in humans. Start slowly to avoid bloating.
The mucus layer and additives no source of its own, score based on judgement
Trust score 1 of 5:Experimental Natural supplements
Tributyrin is marketed as a precursor of butyrate. Human studies are still lacking.
Butyrate and other short-chain fatty acids no source of its own, score based on judgement
Trust score 1 of 5:Experimental Natural supplements
During fasting, water and salts are lost in the urine. Salty vegetable broth makes up for this in most healthy people over a few days. Do not take high-dose mineral supplements on your own, especially with kidney or heart disease.
Longer fasting: water fasting, therapeutic fasting and fasting-mimicking no source of its own, score based on judgement
Trust score 1 of 5:Experimental Natural supplements
They have not been studied in humans for the gut wall; the only study found was open-label without a comparison group. Harmless as a protein source, unproven as a gut remedy.
The “leaky gut stack”: colostrum, zinc carnosine, aloe and co. 1 sources
Trust score 1 of 5:Experimental Natural supplements
Lab results, but no controlled studies in the gut. Mucilage might delay the absorption of medicines taken at the same time, so as a precaution keep a few hours apart.
The “leaky gut stack”: colostrum, zinc carnosine, aloe and co. no source of its own, score based on judgement
Trust score 1 of 5:Experimental Natural supplements
There is no supplement for the mucus layer with solid studies in humans. Be wary of products that promise to “rebuild the lining”.
The mucus layer and additives no source of its own, score based on judgement