Posted on March 24, 2025
Your gut might just be the key to unlocking a healthier, longer life. That’s the bold claim from Dr. Steven Gundry, a renowned cardiologist-turned-gut-health-expert, who has helped millions heal naturally without relying on what he calls “toxic pills.” In a recent viral thread on X by Michael Morelli (@morellifit), Gundry’s 6-step protocol to heal your gut was laid out in detail, sparking a wave of interest among health enthusiasts. Let’s dive into why gut health matters, what Gundry’s protocol entails, and how you can apply it to transform your body and mind.
Why Gut Health Matters More Than You Think
The gut microbiome—trillions of bacteria, viruses, and fungi living in your intestines—plays a massive role in your overall health. According to Healthline, it influences everything from digestion and immunity to your central nervous system. An imbalance, often called gut dysbiosis, can lead to serious issues like weight gain, high cholesterol, and even mental health challenges such as depression and anxiety.
Michael Morelli’s thread echoes this, citing Gundry’s claim that 80–90% of health issues originate in the gut. He lists conditions linked to poor gut health, including:
- Autoimmune diseases (e.g., Hashimoto’s, lupus)
- Type 2 diabetes
- Heart disease
- Various cancers
- Depression and anxiety
- Alzheimer’s and cognitive decline
With studies showing that nearly 50% of people may have an unhealthy gut, it’s no wonder Gundry’s work has gained such traction. But how can you tell if your gut needs help? Morelli shares a quick 45-second check (linked in the thread), but common signs include bloating, fatigue, and irregular digestion.
Who Is Dr. Steven Gundry?
Dr. Steven Gundry, often dubbed the “No. 1 gut scientist,” first gained fame with his book The Plant Paradox, where he introduced the controversial idea that lectins—proteins found in foods like wheat, beans, and nightshades—can harm your gut and overall health. Celebrities like Kelly Clarkson have credited his lectin-free diet for dramatic health improvements, though the theory remains debated. As WebMD notes, while lectins in raw foods like kidney beans can be harmful, cooking often neutralizes them, and there’s no scientific consensus linking lectins to widespread health issues outside of acute poisoning.
Despite the controversy, Gundry’s focus on gut health has resonated with millions. His latest book, Gut Check, provides updated food lists and protocols to heal the gut naturally, as highlighted on his website drgundry.com.
Dr. Gundry’s 6-Step Protocol to Heal Your Gut
Morelli’s thread breaks down Gundry’s 6-step protocol, offering practical steps to improve gut health and, in turn, your overall well-being. Here’s a detailed look at each step, with insights from the thread and supporting research.
1. Ditch Junk Food (It’s Worse Than You Think)
It’s no surprise that junk food is bad for you, but Gundry reveals a lesser-known way it harms your gut. Morelli teases this in the thread, linking to a video for the full explanation. While the exact mechanism isn’t detailed, we know from Cleveland Clinic that processed foods can feed harmful bacteria, leading to dysbiosis. This imbalance can cause inflammation, bloating, and even systemic issues like high blood sugar.
Action Step: Cut out processed foods—think sugary snacks, fast food, and refined carbs. Replace them with whole, nutrient-dense options.
2. Remove Lectins from Your Diet
Gundry’s signature advice is to avoid foods high in lectins, such as wheat, beans, and nightshades (e.g., tomatoes, eggplants). He argues that lectins can damage your gut lining, leading to “leaky gut” and inflammation. Morelli emphasizes this step, warning that these foods “harm your body in ways you wouldn’t expect.”
However, this advice is controversial. WebMD notes that while raw lectin-rich foods can be problematic, cooking often reduces their impact. For example, boiling kidney beans makes them safe to eat. Still, if you’re sensitive to lectins, Gundry suggests alternatives like:
- Sweet potatoes
- Avocados
- Zucchini
- Millet
- Cassava
- Lentils (in moderation, as they’re lower in lectins)
- Greens
- Coconut
Action Step: Experiment with a lectin-free diet for a few weeks. Swap out high-lectin foods for Gundry’s “YES” list, available on drgundry.com.
3. Add Fermented Foods for Probiotic Power
Fermented foods like sauerkraut, kimchi, and kefir are rich in probiotics—live bacteria that support a healthy gut. Morelli highlights their proven benefits: improved digestion, reduced inflammation, and a stronger gut microbiome. Research from PMC supports this, noting that fermented foods can positively interact with your gut microbiome, either by introducing beneficial microbes or supporting existing ones.
Action Step: Incorporate fermented foods daily. Start with a small serving of kimchi or kefir and gradually increase to avoid digestive discomfort.
4. Prioritize Sleep for Gut Recovery
Sleep isn’t just for your brain—it’s crucial for your gut. Morelli shares that studies show poor sleep habits can harm gut health, a point Gundry expands on in a linked video. The gut microbiome follows a circadian rhythm, and disrupted sleep can throw off this balance, leading to dysbiosis.
Morelli also shares his own sleep routine, which he claims gives him a “100/100 sleep score,” resulting in better muscle recovery, focus, and gut health. While the routine isn’t detailed, it’s likely a mix of consistent sleep schedules, a dark, cool environment, and avoiding screens before bed.
Action Step: Aim for 7–9 hours of quality sleep. Create a bedtime routine: dim lights, avoid screens an hour before bed, and consider a sleep tracker to monitor your progress.
5. Supplement Smartly to Repair Your Gut
Gundry recommends specific supplements to repair and seal the gut lining, including:
- L-glutamine: Supports gut lining repair.
- Collagen: Strengthens the gut barrier.
- Probiotics: Replenishes good bacteria.
Morelli adds that he uses nucleotides, which he says help repair the gut, boost immunity, and aid recovery. He even promotes his own nucleotide supplement, claiming it’s “clean, effective, and packed with exactly what your gut needs.”
Action Step: Consult a healthcare provider before starting supplements. If you’re interested, try a high-quality probiotic or L-glutamine to start.
6. Fuel Your Gut with Prebiotics, Resistant Starch, and Polyphenols
Prebiotics and resistant starches are “fuel” for your gut bacteria, while polyphenols—plant compounds—feed good bacteria and reduce inflammation. Morelli notes that studies show prebiotics can increase good bacteria by over 20%, improving digestion, immunity, and mood.
Gundry’s recommended sources for these nutrients are shared in a video, but common options include:
- Prebiotics: Garlic, onions, asparagus
- Resistant starch: Green bananas, cooked-and-cooled potatoes
- Polyphenols: Berries, dark chocolate, olive oil
Action Step: Add one prebiotic food (like garlic) and one polyphenol-rich food (like blueberries) to your daily meals.
Does Gundry’s Protocol Really Work?
Gundry’s protocol has its fans and critics. On one hand, his emphasis on whole foods, fermented foods, and sleep aligns with well-established science. The Healthline article confirms that a healthy gut microbiome can reduce symptoms of IBS and improve overall health. Fermented foods, as noted by PMC, have been linked to better gut health for centuries.
On the other hand, the lectin-free diet remains controversial. While some, like the commenters on drgundry.com, report success with Gundry’s methods (e.g., weight loss, reduced fatigue), others argue it’s overly restrictive. One commenter on the site, a healthy 68-year-old, claims to thrive on lectin-rich foods like lentils and whole grains, calling the diet “silly.”
How to Get Started
Fixing your gut is a powerful step toward better health, but as Morelli notes, it’s not enough on its own. His program, FiTScript, aims to help men in their 30s and 40s optimize their health with a 124-biomarker test and personalized guidance. While this might be a great option for some, you can start with Gundry’s protocol on your own:
- Assess Your Gut Health: Look for signs like bloating, fatigue, or irregular digestion. Use Morelli’s 45-second check if you’re unsure.
- Start Small: Pick one or two steps—like cutting junk food and adding fermented foods—and build from there.
- Track Your Progress: Keep a journal of how you feel after a few weeks. Are you less bloated? More energized?
Final Thoughts
Dr. Steven Gundry’s 6-step protocol offers a roadmap to better gut health, backed by a mix of science and practical advice. While some of his ideas, like avoiding lectins, remain debated, the core principles—eating whole foods, prioritizing sleep, and supporting your gut microbiome—are hard to argue with. Whether you’re dealing with chronic health issues or just want to feel your best, this protocol is worth exploring.
Have you tried any of these steps? Let me know in the comments below, and don’t forget to follow
@morellifit on X for more health insights!
Sources:
- Michael Morelli’s X thread: https://x.com/morellifit/status/1903824158259380328
- Healthline on Gut Microbiome
- WebMD on Lectins
- PMC on Fermented Foods
- Cleveland Clinic on Gut Microbiome
- Dr. Gundry’s Website