These 5 Foods Damaged my Gut Health (supposed to be healthy)

DeLauer used to drink 2-3 kombuchas daily, believing it was supporting his gut. He only realized the cumulative sugar intake once he did the math. He acknowledges that kombucha does have some probiotics and antioxidant compounds, but argues that without human data showing a gut-health benefit, and with a high sugar burden, it cannot compete with kefir or yogurt. He also mentions kimchi and sauerkraut as alternatives, but emphasizes that fermented dairy has the strongest evidence. This protocol flips the default—rather than buying a sweet, trendy drink, reach for a tangy, protein-rich fermented dairy that has a proven track record.

DeLauer was influenced by carnivore advocates who claim fiber is unnecessary, so he removed it. That backfired. He now stresses that the source of fiber is as important as the amount. Many people reintroduce fiber via ‘healthy’ whole wheat bread, but a single slice provides only a couple of grams and often comes with additives or anti-nutrients; the net effect may be negative. He urges people to ignore the grain aisle and focus on simple fruits and vegetables, which naturally pair fiber with water. He acknowledges this advice sounds 'lame' compared with exotic supplements, but insists it’s the most effective and safest way to build fiber tolerance and reap gut benefits.

DeLauer debunks the popular interpretation of the 2017 juice cleanse study by adding context from a Nutrients review. The original study reported weight loss and reduced Firmicutes, but the follow-up revealed that Bacteroidetes also plummeted, and the entire microbiome shift reversed within 17 days on a maintenance diet—which was itself only 1310 calories, unsustainable for most. He points out that if participants had returned to a normal caloric intake, the rebound would likely have been even faster. He allows that for some individuals, the rigid simplicity of a juice cleanse may be a psychological tool for caloric restriction, but he strongly urges that it should never be confused with a gut-health intervention. For gut health, he reiterates that whole foods, fiber, and fermented dairy are far superior.

DeLauer admits he used to think spicy foods caused stomach pain and thus had to be bad for the gut. He discovered through reading the literature that his symptom—likely from capsaicin sensitivity or initial irritation—did not reflect actual harm. On the contrary, spices regularly appear in gut-health research for their ability to modulate digestion and inflammation. The cinnamon study he cites is particularly notable because it showed a dual benefit: improved digestion kinetics and reduced inflammatory triggers. He now encourages people to add spices freely, suggesting that the culinary fear is unwarranted and counterproductive.

DeLauer combats the myth that taking long breaks from food harms the gut. The study he references involved participants who on two days per week ate only a fraction of their usual calories—perhaps a single meal containing 30-40% of normal intake—and then fasted the rest of the day. After eight weeks, they not only lost weight but had a markedly healthier gut: more SCFAs and less LPS. DeLauer frames this as direct evidence that strategic under-eating can tighten the gut’s seal, reducing the leak of inflammatory particles into the bloodstream. The closing remark—'flatout eating too frequently' is a mistake—is his call to break the grazing habit. While not a zero-calorie fast, the protocol is simple enough to integrate into a weekly routine and yields metabolic and gut-barrier benefits beyond weight loss.

DeLauer used to drink kombucha daily assuming it was giving him an 'additive gut health benefit.' He stopped when he calculated the sugar load: two or three bottles contributed an extra 60-65 grams of sugar per day—comparable to soda. While kombucha does contain probiotics and is fermented, he notes there is essentially no human data demonstrating a gut-health advantage. He contrasts this with kefir, yogurt, kimchi, and sauerkraut, which have documented effects. He allows that kombucha has some antioxidant properties, but concludes that for gut health specifically, 'the juice isn't worth the squeeze for the amount of sugar you're taking in and the gut health benefit you don't really get.' He encourages people who want a real gut-benefit to choose kefir or yogurt, estimating they deliver three to four times the benefit without the sugar penalty.

DeLauer explains that he stopped eating fiber because he saw carnivores thriving without it. However, his own body didn't respond well. He now argues that if you aren't on a strict carnivore diet, fiber is essential, but the source matters. Many people who add fiber run into trouble because they reach for whole wheat bread or other grains, which he says offer little net benefit and can cause issues if hydration is inadequate. Instead, he insists that fruits and vegetables provide superior fiber—thanks to their water content and soluble fiber—making them 'head and shoulders above' grain-based sources. He advocates for a slow ramp-up of fiber intake to avoid digestive distress, combined with ample water.

DeLauer recalls that during his heavier years at 280 lbs, he attempted juice cleanses only to feel weak. He analyzes a 2017 study published in Scientific Reports that is often cited to support cleanses: participants lost weight and reduced Firmicutes (bacteria linked to weight gain) during a 3-day juice fast. However, a follow-up review in Nutrients revealed that the same intervention also caused a large drop in Bacteroidetes—associated with healthy weight—possibly even more than the Firmicutes reduction. The net effect was diminished microbial diversity, which reversed within 17 days after returning to a maintenance diet (which, notably, was only 1310 calories). DeLauer argues that the real driver of any benefit was severe caloric restriction, not the juice itself. He acknowledges that for some people, a short juice cleanse might be a workable caloric restriction tool, but for anyone aiming to improve gut health, it's counterproductive: you're consuming sugar without fiber or protein, spiking blood sugar, and shrinking the good bacteria. He also warns that those with insulin resistance could face 'catastrophic' consequences.

DeLauer initially believed that spicy foods were bad for his gut because they caused stomach aches. After talking with others, he realized this fear was widespread but misguided. He points to a body of research—human, in vitro, and mechanistic—showing spices like turmeric, cinnamon, cardamom, and ginger are gut-friendly. He highlights a study published in Plant Foods and Human Nutrition that specifically examined cinnamon. The study found cinnamon slowed starch digestion and gastric emptying in a beneficial way, allowing for more thorough nutrient breakdown. More importantly, cinnamon reduced the formation of advanced glycation end products (AGEs) within the gut, which are drivers of local inflammation. By curbing AGEs, spices can help maintain a less inflamed intestinal environment. He ends with a call to not fear spices and specifically recommends ginger, turmeric, and a little cayenne.

DeLauer opens by addressing the common belief that taking breaks from food is bad for the gut. He then presents a study where subjects reduced their calories by 69% on two non-consecutive days per week for eight weeks—essentially eating only 30-40% of their normal intake, perhaps in a single meal—and fasting the rest of those days. Beyond expected weight loss and reduced oxidative stress, this pattern caused a 'massive remodeling of the gut microbiome.' The participants produced more short-chain fatty acids (SCFAs), which DeLauer describes as metabolic modulators that improve fat oxidation, glucose disposal, and brain health. Furthermore, they saw a reduction in blood lipopolysaccharides (LPS), indicating that the gut barrier became less permeable—fewer inflammatory bacterial fragments leaked into circulation. This directly addresses leaky gut by tightening the intestinal junctions. His closing line—'flatout eating too frequently' is something he would change—cements the shift from believing grazing is protective to advocating periodic food breaks.

DeLauer inserts this point immediately after discussing juice cleanses. He says that if you've done something drastic to your diet—like a cleanse or a major shift—that's when a probiotic can help restock the microbiome. However, he believes that people with a good diet do not need probiotics every day; periodic use is sufficient. This stance pushes back against the notion that gut health requires constant probiotic supplementation, instead viewing it as a restorative tool for times of disruption.