Functional Gut Reset
Mark Hyman's Functional Gut Reset is a 5R sequence built to remove irritants and rebuild a damaged, low-diversity gut barrier. It works through five steps: remove trigger foods for 3 to 4 weeks, replace digestive aids, reinoculate with probiotics and fiber, repair the lining, and rebalance stress and sleep, since that barrier damage lets inflammation reach beyond digestion.
Hyman treats the gut as the gateway to whole-body health and uses a structured 5R sequence: Remove the triggers, Replace what aids digestion, Reinoculate with good bacteria and the fiber that feeds them, Repair the gut lining, and Rebalance stress and sleep. The removal phase runs about 3 to 4 weeks, then you reintroduce foods one at a time to find your personal triggers. The supplements below form a gut repair stack: follow the whole stack or buy each item on its own.
Why it worksâ–¼
Pull out the common gut irritants
Removes the foods that most often drive a leaky, inflamed gut.
Support digestion
Many people under-digest food, which feeds gut problems downstream.
Take a broad-spectrum probiotic
Crowds out bad bugs and rebuilds a diverse microbiome.
Eat fermented foods
Food-based probiotics, the cheapest way to reinoculate.
Feed the good bugs with prebiotic fiber
Prebiotics feed your probiotics; fiber is the master lever for the microbiome.
L-glutamine for the gut lining
Glutamine is the primary fuel for gut-lining cells and supports barrier repair.
Zinc carnosine
Supports the integrity of the gut barrier.
DGL licorice before meals
Hyman names DGL as a soothing repair tool for the gut lining.
Bone broth, omega-3 and polyphenols
Amino acids, anti-inflammatory fats and polyphenols rebuild and calm the lining.
Manage stress, sleep and movement
Chronic stress and poor sleep degrade the gut barrier and microbiome.
Add foods back one at a time and test if needed
Pinpoints your specific triggers and personalises the plan.
- Bloating, IBS, reflux or irregular digestion
- People with food sensitivities or inflammation
- Rebuilding the gut after antibiotics
- Anyone who wants a structured gut reset
- Supplements here are available through Dr. Hyman's own curated store (drhyman.com), and lab testing through Function Health, which he co-founded; he has a commercial interest in these
- Education based on Hyman's published work and functional-medicine framework, not medical advice; see a clinician for persistent gut symptoms and before using betaine HCl
- The removal phase is short-term (about 3 to 4 weeks) to find triggers, then you reintroduce foods; it is not a permanent restrictive diet, and if you have any history of disordered eating, do this with professional support
- If you have SIBO or feel worse on probiotics or prebiotics, stop and get practitioner guidance, and add fiber and probiotics slowly to avoid bloating
- Supplement forms and doses here are general from his public work; follow label dosing and check interactions
- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Mark Hyman and is not created, reviewed, endorsed by, or affiliated with Mark Hyman or The Doctor's Farmacy.