The GutIQ Journal
Evidence-based insights on gut health, nutrition science, and the microbiome — curated by our clinical research team.
FODMAP Explained: The Complete Beginner's Guide
FODMAPs are a group of fermentable carbohydrates that trigger IBS symptoms in sensitive individuals. Here's exactly how the elimination and reintroduction protocol works.
The Microbiome Diet: 15 Foods That Feed Good Bacteria
What you eat directly shapes your microbiome within 24 hours. These 15 foods are the most effective for rebuilding bacterial diversity and supporting a healthy gut ecosystem.
Anti-Inflammatory Foods for Gut Healing: The Evidence-Based List
Gut inflammation is the root of most digestive disorders. These foods have the strongest clinical evidence for reducing intestinal inflammation and supporting mucosal healing.
Best Foods for Gut Health: What to Eat for a Thriving Microbiome
A comprehensive guide to the best foods for gut health, including prebiotic fibre sources, fermented foods, and anti-inflammatory options backed by research.
Foods to Avoid for Gut Health: What Is Damaging Your Microbiome
Certain foods actively harm your gut microbiome, increase intestinal permeability, and drive inflammation. Here is what to limit and why.
Probiotics vs Prebiotics: Which Do You Need and Why?
Probiotics and prebiotics play different but complementary roles in gut health. Learn what each does, when to use them, and how to choose the right ones.
Intermittent Fasting and Your Gut Microbiome: What the Science Shows
Intermittent fasting can reshape your gut microbiome composition, strengthen the intestinal barrier, and reduce gut inflammation. But the benefits depend heavily on how you do it.
Food Sensitivity Testing: Which Methods Actually Work?
The food sensitivity testing market is flooded with options from IgG panels to mediator release testing. Learn which tests have scientific backing and which are a waste of money.
Sarcopenia, Protein Absorption, and the Aging Gut
Age-related muscle loss (sarcopenia) is driven not just by reduced protein intake but by declining gut function that impairs protein digestion and amino acid absorption. Addressing the gut is essential for preserving muscle.
Best Probiotic for Gut Health: What the Science Actually Says
Not all probiotics are created equal. Learn which strains have the strongest clinical evidence for specific gut conditions and how to choose the right one for you.
What Foods Cause Leaky Gut? The Evidence-Based Guide
Certain foods and food additives directly damage intestinal tight junctions and increase gut permeability. Learn which ones to avoid and why they are harmful.
Best Diet for Leaky Gut: A Step-by-Step Healing Protocol
A structured, phased dietary protocol for restoring intestinal barrier integrity. Follow this evidence-based plan to systematically heal leaky gut through food.
SIBO Diet: Foods to Eat and Avoid for Symptom Relief
Managing SIBO through diet requires reducing fermentable substrates while maintaining nutrition. This guide covers exactly what to eat and avoid during and after SIBO treatment.
Low FODMAP Diet: The Complete Beginner's Guide for 2026
The low FODMAP diet is the most evidence-backed dietary intervention for IBS. This comprehensive guide walks you through every phase with practical meal planning tips.
Crohn's Disease Diet: Nutrition Strategies for Gut Healing
Dietary management in Crohn's disease requires balancing nutritional adequacy with inflammation reduction. Learn the evidence-based approaches for both flare and remission phases.
Psoriasis and Gut Health: The Diet and Microbiome Connection
Psoriasis is an autoimmune condition with deep roots in gut health. Emerging research reveals how microbiome restoration and dietary changes can reduce flares and severity.
PCOS Diet for Gut Health and Hormonal Balance: A Complete Guide
The ideal PCOS diet addresses insulin resistance, supports the gut microbiome, and restores hormonal balance simultaneously. Here is a practical, evidence-based eating plan.
Histamine Intolerance vs Food Allergy: Understanding the Difference
Histamine intolerance is frequently mistaken for food allergy, but the mechanisms, testing, and treatments are completely different. Learn how to distinguish them and why gut health is central to histamine tolerance.
Oxalate Sensitivity and Gut Health: When Healthy Foods Cause Problems
Oxalates are natural compounds in many healthy foods including spinach, almonds, and sweet potatoes. For some people, oxalate accumulation causes pain, kidney stones, and systemic symptoms. Your gut microbiome determines your oxalate tolerance.
Food Intolerance vs Food Sensitivity vs Food Allergy: What Is the Difference?
These three terms are often used interchangeably but describe completely different biological mechanisms. Understanding the distinction is essential for accurate diagnosis and effective management of adverse food reactions.
Celiac Disease: Testing, Diagnosis, and the Gluten-Free Diet Done Right
Celiac disease affects 1 in 100 people but remains undiagnosed in up to 80% of cases. Learn the correct testing sequence, common diagnostic pitfalls, and how to implement a gluten-free diet that actually heals the gut.
Should I Go Gluten-Free? Who Actually Benefits From Removing Gluten
Gluten-free diets have exploded in popularity, but they are medically necessary for some and potentially harmful for others. This evidence-based guide helps you determine whether removing gluten is right for you.
Elimination Diet: How to Do It Properly Without Guesswork
An elimination diet is the gold standard for identifying food sensitivities, but most people do it wrong. Learn the clinically validated step-by-step protocol that actually produces reliable results.
AIP Diet Guide: The Autoimmune Protocol Explained Step by Step
The Autoimmune Protocol diet targets the gut-immune connection by eliminating foods that drive intestinal permeability and immune activation. Here is how to implement it correctly.
Sugar and Gut Microbiome Damage: How Sweet Foods Wreck Your Gut
Excess sugar consumption is one of the most damaging dietary factors for your gut microbiome. Research reveals how sugar promotes dysbiosis, weakens the gut barrier, and fuels pathogenic bacteria.
Artificial Sweeteners and Gut Health: What the Research Actually Shows
Artificial sweeteners were supposed to be a safe alternative to sugar, but research reveals they alter the gut microbiome and may impair glucose tolerance. Here is what the science says about each sweetener.
Seed Oils and Gut Inflammation: Separating Fact From Fiction
Seed oils have become one of the most debated topics in nutrition. Proponents claim they cause widespread inflammation while critics dismiss the concern entirely. Here is what the evidence actually shows.
Carnivore Diet and Gut Health: What the Data Actually Shows
The carnivore diet eliminates all plant foods and fibre. Proponents report dramatic symptom improvements while researchers warn of microbiome collapse. Here is an objective look at the evidence on both sides.
Vegan Diet and Gut Microbiome: Benefits, Risks, and What to Monitor
A well-planned vegan diet can promote exceptional gut microbiome diversity, but nutritional pitfalls can undermine gut health. Here is what the research shows about plant-exclusive eating and your gut.
Mediterranean Diet and Gut Health: Why Researchers Consider It the Gold Standard
The Mediterranean diet is the most studied dietary pattern for gut health, and the evidence is overwhelming. Learn why this eating pattern produces the healthiest gut microbiome and how to implement it.
Fiber: How Much Per Day and the Best Sources for Gut Health
Most people eat less than half the fibre their gut needs. Learn exactly how much fibre you should consume daily, which types matter most, and the best food sources for feeding your microbiome.
Resistant Starch: Benefits and Best Food Sources for Your Gut
Resistant starch is one of the most powerful foods for your gut microbiome, dramatically boosting butyrate production. Learn what it is, why it matters, and the best food sources to include daily.
Polyphenols for Gut Health: How Plant Compounds Transform Your Microbiome
Polyphenols are among the most powerful dietary compounds for shaping a healthy gut microbiome. Learn how these plant chemicals feed beneficial bacteria and produce health-promoting metabolites.
Fermented Foods vs Probiotic Supplements: Which Is Better for Gut Health
Should you eat sauerkraut or take a probiotic capsule? Research reveals surprising differences between fermented foods and supplements for microbiome health. Here is what the evidence favours.
Bone Broth for Gut Healing: Does It Actually Work
Bone broth is one of the most popular gut healing remedies, but does the science support the claims? Here is an honest assessment of what bone broth can and cannot do for your gut.
Best Probiotics for Babies and Toddlers: An Evidence-Based Guide
Not all probiotics are safe or effective for infants. Learn which specific strains have clinical evidence for babies and toddlers, and how to choose the right one for your child.
Breastfeeding and the Infant Microbiome: The Science Behind the Benefits
Breast milk is a precision-engineered microbiome delivery system. Learn exactly how breastfeeding shapes infant gut bacteria and immune development, and why the details matter.
Formula Feeding and Gut Health: How to Optimise Your Baby's Microbiome
Formula-fed babies develop different microbiome profiles, but targeted strategies can close the gap. Learn practical, evidence-based ways to support your formula-fed infant's gut health.
Endometriosis Diet: A Gut-Focused Approach to Managing Symptoms
Endometriosis and gut health are deeply connected through inflammation, oestrogen metabolism, and immune dysfunction. A gut-focused dietary strategy can meaningfully reduce endometriosis symptoms.
How Long Until Probiotics Start Working? A Realistic Timeline
Probiotics do not produce overnight results. Understand realistic timelines for different probiotic benefits, what affects how quickly they work, and signs that your probiotic is or is not effective.
Spore-Based vs Lactobacillus Probiotics: Which Should You Take?
Spore-based and lactobacillus probiotics work through completely different mechanisms. Learn the science behind each type so you can choose the right probiotic for your specific gut health needs.
Psyllium Husk vs Other Fibres for Gut Health: A Detailed Comparison
Not all fibre supplements are interchangeable. Psyllium husk has unique properties that distinguish it from inulin, methylcellulose, and wheat bran. Learn which fibre is best for your specific gut issue.
Magnesium for Constipation: Which Form Actually Works Best?
Magnesium is one of the most effective natural remedies for constipation, but the form you choose matters enormously. Compare magnesium citrate, oxide, glycinate, and others for digestive benefit.
Apple Cider Vinegar for Gut Health: Separating Science From Myth
Apple cider vinegar is one of the most hyped gut health remedies on the internet. Here is what the actual research says about its digestive benefits, limitations, and risks.
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