Hi Friend
In Part 1, we rebuilt your foundation:
stabilised the gut lining
calmed the immune cells behind the gut wall
reduced inflammation
lowered microglial activation
shifted your system out of threat mode
If you missed Part 1, I highly recommend taking 3 minutes to check how stressed your gut–brain axis currently is:
👉 Take the FREE 3-Minute Nervous System Health Assessment
(It shows where your gut–brain axis is stuck.)
Now… your gut is ready for the stage everyone gets excited about:
⭐ The Microbiome Rebuild
But we’re going to rebuild it in a way that works for sensitive systems — ME/CFS, Fibromyalgia, long COVID, MCAS, POTS, chronic fatigue, IBS, trauma histories, and highly reactive guts.
This is where the transformation actually starts.
🔹 PHASE 1 — Start With Low-Histamine, Low-Reactogenic Probiotics
Before adding any probiotics, check your nervous system load — because a dysregulated system can overreact even to gentle strains.
Here are the best starting strains for chronic illness:
⭐ 1. Lactobacillus plantarum LP299v
Evidence-based for abdominal pain, IBS, gut lining repair, and inflammation.
⭐ 2. Bifidobacterium longum 35624
One of the strongest gut–brain axis strains.
Reduces stress & visceral pain.
⭐ 3. Lactobacillus rhamnosus GG
Great for post-infectious gut issues, mast cell stability, and viral-related dysbiosis.
⭐ 4. Saccharomyces boulardii
A beneficial yeast:
Supports immune balance, reduces diarrhoea, and calms inflammation.
🔹 PHASE 2 — Add Prebiotics That DON’T Cause Flares
Many prebiotics are too strong for sensitive guts — but these have the best evidence + best tolerability:
⭐ 1. PHGG (Partially Hydrolysed Guar Gum)
Reduces bloating, improves motility, and increases butyrate.
⭐ 2. Acacia Fibre
Gentle and perfect for constipation + inflammation.
⭐ 3. Low-dose Inulin
(Only if you tolerate histamine.)
⭐ 4. Resistant Starch (RS2/RS3)
Heals the lining by stimulating butyrate production.
Before adding prebiotics, it’s worth knowing if your nervous system is pushing your gut into “overreact” mode:
🔹 PHASE 3 — Build Microbial Diversity (Gentle, Not Overwhelming)
Diversity improves gut resilience, reduces inflammation, and improves energy — but it has to be done gradually.
Use the “Rule of 1”:
✔ Add 1 new plant food each week
✔ Keep the portions small
✔ Notice how your system responds
Good places to start:
berries
flaxseed
oats
root vegetables
kiwis
cooked/cooled potatoes
herbs (mint, coriander, parsley)
If you react badly to diversity, it’s usually because your vagus nerve is underactive or your microglia are switched on.
🔹 PHASE 4 — Add Targeted Supplements With Evidence
⭐ 1. Butyrate (postbiotic)
Supports tight junctions, reduces inflammation, and calms mast cells.
⭐ 2. Polyphenols
Feed beneficial bacteria indirectly.
(Blueberries, pomegranate, olive oil, cocoa.)
⭐ 3. Spore-Based Probiotics
Good for sensitive, inflamed guts — start low.
Again, tolerance depends heavily on your nervous system state.
Your gut microbiome will not rebuild properly if your nervous system is dysregulated.
When your vagus nerve is low and your microglia are activated:
motility slows
inflammation rises
histamine increases
beneficial bacteria drop
digestion weakens
flares become more likely
⭐ Put Part 2 Into Action (Simple & Safe)
This week, choose:
✔ ONE probiotic
✔ ONE gentle prebiotic
✔ ONE new plant food
✔ ONE daily nervous-system practice
This slow, steady approach reduces flares and builds a microbiome that can stay stable.
Start Vagus nerve toning exercises to help stimulate your vagus nerve.
⭐ Want Your Personalised Microbiome Rebuild Score?
Your gut symptoms aren’t random — they’re communication.
Your body is telling you exactly where the imbalance is.
👉 Take your FREE 3-Minute Nervous System Health Assessment
✔ Vagal tone
✔ Microglial activation
✔ Gut–brain axis
✔ Inflammation load
✔ Energy regulation
✔ Stress resilience
This is one of the fastest ways to understand why your gut behaves the way it does.
Tomorrow I will discuss all about MCAS and how this fits into the picture.
Stay Well
Dr Ahmed
