Resources to Help You Flourish

A comprehensive collection of recommended tools, foods, books, and wellness essentials to support your journey through Flourish From Within and beyond.

Further Reading: Gut Health & Lifestyle

  • The Good Gut by Justin and Erica Sonnenburg – A foundational look at how the microbiome impacts immunity, mood, and metabolism.
  • Fiber Fueled by Dr. Will Bulsiewicz – Evidence-based guide to fiber diversity and plant-forward eating for gut health.
  • Gut by Giulia Enders – A witty and accessible tour of the digestive system and how it affects the brain and body.
  • Healthy Kids, Happy Kids by Dr. Elisa Song – A pediatrician’s holistic guide to building resilience through gut health, nutrition, and lifestyle.
  • The Smart Woman’s Guide to Breast Cancer by Dr. Jenn Simmons – Integrative support and practical tools to navigate healing and recovery.

Plant-Based & Microbiome-Supporting Cookbooks

  • The Plant-Based Gut Health Program by Dr. Will Bulsiewicz – Companion cookbook to Fiber Fueled with over 80 microbiome-friendly recipes.
  • The Blue Zones Kitchen by Dan Buettner – Recipes from the world’s longest-lived cultures, rich in plant diversity and ancestral wisdom.
  • Plant You by Carleigh Bodrug – Creative, whole-food plant-based meals with a fun, beginner-friendly vibe.
  • Provecho by Edgar Castrejón – Vibrant Mexican and Latinx-inspired vegan recipes that bring flavor and culture to the plate.
  • Vegan Recipes from Spain by Gonzalo Baró – For Mediterranean-inspired microbiome diversity with an emphasis on olive oil, legumes, and herbs.

Food, Mood & the Gut-Brain Connection

  • The Psychobiotic Revolution by Scott C. Anderson, Dr. John Cryan & Dr. Ted Dinan – Explores how gut microbes impact mood, anxiety, and cognition.
  • This Is Your Brain on Food by Uma Naidoo, MD – A Harvard-trained psychiatrist and chef bridges the science between food, mood, and mental health.

Microbiome Stool Tests

These are functional and practitioner-trusted tools to evaluate microbiome diversity, inflammation, and metabolic function. Many offer at-home kits and actionable results.

  • BiomeFX – Functional insights on ecology, inflammation, and microbial pathways.
  • Tiny Health – Specializes in gut testing for pregnancy, postpartum, infants, and children.
  • Thorne Gut Health Test – Accessible test offering practical insights for the consumer market.
  • DayTwo – Personalized nutrition and glycemic response mapping based on your gut profile.

Clinically Researched Probiotic Brands

Blended Formulas

  • Visbiome®
    Use: IBD, pouchitis, and IBS-D
    Clinical Trials: Extensively studied, over 70+ trials
    Notes: Requires refrigeration, practitioner trusted
    Where to buy: visbiome.com
  • Align®
    Use: IBS symptoms like bloating and abdominal discomfort
    Clinical Trials: Multiple trials support use of Bifidobacterium 35624
    Notes: Widely available in drugstores, shelf-stable
    Where to buy: Major retailers (Target, Walgreens, Amazon)
  • Pendulum® Glucose Control
    Use: Blood sugar balance, metabolic health
    Clinical Trials: Double-blind trials with type 2 diabetics
    Notes: Includes Akkermansia muciniphila and Clostridium butyricum
    Where to buy: pendulumlife.com
  • Bio-K+®
    Use: Prevention of C. diff during/after antibiotics
    Clinical Trials: Hospital and clinic use in North America
    Notes: Available in dairy and non-dairy forms
    Where to buy: Health food stores, Whole Foods, some pharmacies

Spore-Based

  • MegaSporeBiotic®
    Use: Gut lining support, immune modulation
    Clinical Trials: Human studies on leaky gut and inflammation
    Notes: Soil-based, shelf-stable, can initially cause die-off Where to buy: Practitioner-only (available through Fullscript)

Yeast-Based

  • Florastor®
    Use: Antibiotic-associated diarrhea, travel prevention
    Clinical Trials: Over 100+ studies with Saccharomyces boulardii Notes: Well-tolerated, safe with antibiotics Where to buy: CVS, Walgreens, Amazon

Pediatric & Maternal

  • Evivo®
    Use: Infant gut microbiome restoration post-birth
    Clinical Trials: Studied in NICUs and breastfeeding cohorts Notes: Contains B. infantis EVC001 strain
    Where to buy: evivo.com

Practitioner-Grade

  • Klaire Labs Ther-Biotic® Complete
    Use: Broad-spectrum microbiome support
    Clinical Trials: Used clinically though less publicly published Notes: Hypoallergenic, trusted in functional protocols Where to buy: Available through practitioners or Fullscript

Postbiotics (Heat-Inactivated Probiotic Metabolites)

  • Immuno-LP20® – From Lactobacillus plantarum; supports immune activity and respiratory health.
  • HT-BPL1™ – Demonstrated reductions in visceral fat and inflammation in clinical studies.
  • CoreBiome® (Tributyrin) – Butyrate-producing postbiotic for gut lining integrity and inflammation support.

Therapeutic Yogurt Cultures

  • L. reuteri DSM 17938 – Studied for immune benefits, mood support, and skin health.
  • L. gasseri BNR17 – Linked to abdominal fat reduction and improved glycemic control.
  • L. casei Shirota – Found in Yakult; studied for immune modulation and gut barrier integrity.
  • Super Yogurt Protocols – Inspired by Dr. William Davis’s work; use of prolonged fermentation techniques to amplify strain potency.

Prebiotic Fibers to Feed Your Microbiome

  • Partially Hydrolyzed Guar Gum (PHGG) – Well-tolerated and used to support butyrate production and stool regularity.
  • Acacia Fiber – Gentle, sustainable prebiotic supporting diversity and bowel function.
  • Green Banana Resistant Starch – Promotes healthy short-chain fatty acid production, especially butyrate.
  • Inulin / Chicory Root – Popular prebiotic shown to increase Bifidobacteria.
  • Galacto-oligosaccharides (GOS) – Found in human milk; nourishes beneficial gut flora.

Clean Treats & Fermented Drinks

  • Mid-Day Squares – Gut-friendly chocolate snacks with clean protein and fiber.
  • Hu Chocolate – Paleo, dairy-free, and additive-free indulgence for microbiome-conscious dessert lovers.
  • Rebbl Elixirs – Functional adaptogenic drinks with ashwagandha, maca, and coconut milk.
  • Olipop – Prebiotic soda with fiber and botanicals to support digestive health.
  • Health-Ade Kombucha – Live fermented beverage with organic acids and probiotic diversity.

High-Fiber Tortillas & Pastas

  • Siete Almond Flour Tortillas – Grain-free, paleo-friendly with clean ingredients.
  • Maria & Ricardo’s Quinoa Tortillas – High-fiber and gluten-free, made with whole ingredients.
  • Banza Chickpea Pasta – High in fiber and protein from chickpeas; supports blood sugar balance.
  • Jovial Einkorn Pasta – Ancient grain with lower gluten content and high nutrient retention.
  • Tolerant Organic Lentil Pasta – Single-ingredient high-protein option, ideal for gut repair.

Cultural Pantry Staples to Support Gut Diversity

These traditional items bring microbial and plant diversity to the diet while supporting ancestral wisdom and taste.

Asian Staples

  • Miso paste
  • Natto (fermented soybeans)
  • Kelp noodles
  • Toasted sesame oil
  • Fermented black garlic

Mediterranean Staples

  • Olives and olive oil
  • Fennel, oregano, and rosemary
  • Chickpeas and lentils
  • Preserved lemons

Latin American Staples

  • Avocados
  • Plantains
  • Beans and hominy
  • Pepitas (pumpkin seeds)
  • Cacao and cinnamon

African Heritage Staples

  • Fonio and millet
  • Okra and leafy greens
  • Fermented injera or teff
  • Black-eyed peas
  • Spices like turmeric and berbere

Trusted Gut Shot Brands

  • Farmhouse Culture Gut Shots – Raw fermented vegetable brines full of live cultures.
  • Wildbrine – Fermented veggie-based tonics, often with beets, cabbage, and ginger.
  • Kevita Apple Cider Vinegar Tonics – A gentle intro to gut tonics with ACV and herbs.
  • Suja Organic Probiotic Shots – Cold-pressed juices with live cultures, ginger, and citrus.

Recommended Kitchen Tools

  • High-Speed Blender (e.g. Vitamix) – For smoothies, purees, soups, and blending high-fiber meals with ease.
  • Fermentation Crock or Mason Jars – DIY your own sauerkraut, kimchi, and pickled veggies at home.
  • Yogurt Maker or Instant Pot with Yogurt Function – For therapeutic yogurt fermentation using strains like L. reuteri.
  • Spiralizer – Adds fun, prebiotic-rich variety to veggie-based meals (e.g., zucchini noodles).
  • Stainless Steel or Cast Iron Cookware – Avoids nonstick toxins and supports mineral balance (especially iron).

Need Personalized Support?

If you're ready to go deeper, want to explore testing options, or need guidance on your unique microbiome healing path, visit 9 Arms of Wellness for 1:1 coaching, lab support, and functional protocols tailored to your needs.