5 Ways to Improve Your Gut Health (No Expensive Lab Work Required)

Everyone’s a “gut expert” nowadays. And unfortunately, a lot of it is either from a “ChatGPT coach” or regurgitated info from their own gut protocol experience.

A question I’m often asked is:

“Do I really need a GI Map? I cannot afford $400–$500 labwork right now.”

The answer:

“No, you can improve your gut health without one, just understand if symptoms persist, you might need more thorough assessment.

Here are 5 things to start improving your gut health today.

1) Whole Foods Diet

• Prioritize minimally processed, nutrient-dense foods that you cook at home

• QUALITY over QUANTITY if experiencing digestive issues – it could be the source of your issues • Don’t forget to only keep cooked meats for 3–4 days in the fridge otherwise you are increasing histamines, which can then increase estrogen circulation in the gut along with those extra bacteria

• Always wash your fruits and veggies to remove excess chemical residue (15 min soak in water with 1 Tbsp of baking soda will do it)

• Focus on diverse fiber (but not too much as that can also back you up), antioxidants, and polyphenols (think lots of colors)

2) Optimize Digestion

Focus on supporting your digestive process from the top down — chew thoroughly, eat in a calm state, and consider digestive enzymes or bitters to support stomach acid and bile production.

3) Balance Gut Flora with Pre-, Pro-, and Post Biotics

• If experiencing high life stress or post surgery, might need something more invasive

• Lack of microbial diversity can often be a factor with poor digestion and burping

• You can get prebiotics and probiotics from some fermented foods, but be mindful of FODMAPs increasing, which can lead to further adverse effects if gut dysbiosis

• When stomach acid is low, that is when we get acid reflux. Betaine HCL has been shown to improve this, as well as improving your balance of alkaline foods

BIOME by Morphogen Nutrition has all these and more, with scientifically proven strains and recent client improvements.

4) Support the System by Optimizing the Liver

Liver detox pathways and bile production are critical for clearing gut-derived toxins and maintaining systemic health. Optimize your liver health (especially if enhanced) to further support your gut health.

• Use natural agents like NAC, dandelion, and vitamins E, A, and C.

• Deploy TUDCA at minimum 250g with 3–5 meals per day to improve liver bile

LIVER + TUDCA by Morphogen Nutrition is an easy add for more efficient bile flow to aid fat digestion and nutrient absorption.

5) Stress Management + Avoid Irritants

If you notice, do you feel gurgling in your stomach when you try to eat when stressed? If you don’t work on your chronic stress, it can disrupt gut motility, permeability, and microbiome balance. Lifestyle changes plus adaptogens or adrenal support supplements can help here.

Prioritize sleep, breathwork, being in a parasympathetic state before eating, and reducing overload on your body.

Also reduce:

• NSAIDs

• Alcohol

• Coffee and Stimulants

• Added sugars

• Artificial sweeteners

• Dairy/gluten for some people as well

This gut-first approach is low-risk and effective even without advanced testing. We talk about this and more in my private education community.

Join to learn:

• Gut protocols

• Symptom patterns