The Liz Moody Podcast

Ranking Gut Health Advice From Social Media (with Dr. Karan Rajan)

Mar 30, 2026
Guest
Karan Rajan
Dr. Karan Rajan, an NHS-trained surgeon and public health communicator, breaks down viral gut health claims with clear science. He ranks common tips, explains fiber and polyphenols, and shares practical ways to reduce bloating. Expect quick takes on leaky gut, prebiotics vs probiotics, coffee’s bowel effects, and simple habits to strengthen your gut barrier.
Ask episode
AI Snips
Chapters
Books
Transcript
Episode notes
ADVICE

Use Fiber Supplements To Hit Baselines When Needed

  • Use fiber supplements if you can't meet fiber via whole foods, especially when appetite is low (e.g., on GLP-1s).
  • Supplements deliver fiber with few calories and still benefit the microbiome, though whole foods add polyphenols.
ADVICE

Moderate Protein To Prevent Harmful Colon Fermentation

  • Moderate protein intake to avoid excess protein reaching the colon and producing pro-inflammatory metabolites.
  • Aim for 1.2–1.6 g/kg/day for muscle synthesis to minimize protein fermentation by gut bacteria into ammonia and indoles.
INSIGHT

Bovine Colostrum Supplements Lack Strong Evidence

  • Bovine colostrum supplements lack robust RCT evidence and are not bioidentical to human colostrum.
  • Small studies exist, but Karan labels commercial colostrum F-tier until large trials show clear mechanistic and clinical benefits.
Get the Snipd Podcast app to discover more snips from this episode
Get the app