Strength Training and Gut Health: How Movement, Nutrition, and Herbs Work Together

Dr. Joe Phiakhamta, DAOM, L.Ac
3 days ago
5 min read

If you’ve been focused on healing your gut, you probably think about diet, stress, or probiotics first. But here’s something fascinating, lifting weights can actually change your gut microbiome within weeks.

Recent studies show that resistance training (think dumbbells, bands, or bodyweight exercises) doesn’t just build muscle. It can improve your gut barrier, shift your microbiome, and support your immune and metabolic health. Let’s unpack what that means, how nutrition and herbal medicine amplify the effect, and how to safely bring it all together.

What the Research Says

Several studies now link strength training to positive gut changes:

Inactive adults who began lifting
2–3 times a week showed increases in beneficial bacteria like Faecalibacterium and Roseburia within just eight weeks. These bacteria help produce butyrate, a short-chain fatty acid that fuels the colon and calms inflammation.
Other studies found that lifting can reduce intestinal permeability (often called “leaky gut”) and improve markers of immune function and insulin sensitivity.
The biggest improvements were seen when exercise was paired with balanced nutrition and moderate protein intake, not extreme diets or supplements.

So, while resistance training won’t replace good nutrition or herbal support, it can make your gut more resilient and responsive to everything else you’re doing.

Nutrition That Enhances Gut Gains

The gut microbiome thrives on what you feed it. When you start a new exercise routine, supporting that microbial ecosystem can improve both digestion and recovery.

Prebiotic Fiber

What it does: Feeds beneficial bacteria like Bifidobacterium and Lactobacillus.
Evidence: Studies combining prebiotics with resistance training showed greater increases in healthy gut microbes, even improving cognition in older adults.
How to use: Start small (2–3 grams/day) and increase gradually. Natural sources include cooked and cooled potatoes, oats, green banana flour, and chicory root.

Fermented Foods

What it does: Introduces live beneficial bacteria while training the immune system.
Evidence: Athletes who consumed probiotic-rich cheese during training had higher microbial diversity and better immune markers.
How to use: Add one serving daily, kefir, sauerkraut, kombucha, or plant-based ferments.

Adequate Protein (But Not Too Much)

What it does: Supports muscle repair and microbiome health.
Evidence: In a 10-week trial, moderate protein intake (~1.0 g/kg) combined with strength training improved microbiome composition. Going much higher offered no extra benefit.
How to use: Spread protein evenly across meals. Choose clean, minimally processed sources (fish, eggs, beans, or collagen-free plant blends if you have alpha-gal or food sensitivities).

Glutamine for Gut Barrier Support

What it does: Fuels intestinal cells and repairs the gut lining.
Evidence: Clinical trials show glutamine reduces exercise-induced intestinal permeability and inflammation.
How to use: 5–10 grams around workouts or with meals, especially if you’re prone to bloating or leaky-gut symptoms.

Polyphenol-Rich Herbs and Foods

What they do: Act as prebiotics and antioxidants.
Evidence: Compounds in turmeric, green tea, olive leaf, and berries increase butyrate-producing bacteria and calm inflammatory pathways.
How to use: Rotate colorful herbs and foods daily, green tea in the morning, turmeric-based meals, and berries for snacks.

A Gentle 6-Week Gut-Friendly Lifting Plan

Week	Workouts	Gut Support Focus
1–2	2 full-body sessions (bodyweight or light resistance)	Add 2 g prebiotic fiber, 1 fermented food serving daily
3–4	3 sessions/week, start light weights	Increase prebiotic to 4 g/day, consider glutamine post-workout
5–6	Maintain 3 sessions, add a set per muscle group	Add polyphenol herbs, continue moderate protein intake

Pro tip: Lift earlier in the day if you have histamine or MCAS-type sensitivities, and keep post-workout meals simple, think lean protein and easy-to-digest carbs.

Why This Combo Works

Exercise enhances microbial diversity, creating a richer internal ecosystem.
Prebiotics and herbs feed and stabilize that ecosystem.
Glutamine and polyphenols repair the gut barrier, preventing inflammation and reactivity.
Protein supports muscle and mucosal healing, a double win for gut and body.

The key isn’t any single element, it’s the synergy.

For Sensitive Systems (IBS, MCAS, SIBO, Mold)

If your gut or immune system is reactive:

Introduce one variable at a time (either new exercise or new supplement, not both).
Use morning workouts and avoid training during high-stress or high-inflammation days.
Skip high-histamine ferments (aged cheese, kombucha) if they trigger symptoms.
Work with a practitioner trained in functional gut testing and herbal medicine for personalization.

Bottom Line

Resistance training is one of the most under-used tools for gut repair. When paired with smart nutrition and herbal support, it helps rebuild strength from the inside out. The microbiome adapts quickly, within weeks, but lasting change comes from consistency, not extremes.

If you’re rebuilding after chronic illness, fatigue, or gut issues, start small, stay steady, and give your body permission to grow stronger, inside and out.

If you’d like a personalized plan that integrates strength training, herbal medicine, and gut health support, schedule a visit at True Acupuncture & Wellness to begin your tailored program.

References

Etxeberria, U., Arias, N., Boqué, N., Macarulla, M. T., Portillo, M. P., & Martínez, J. A. (2013). Reshaping faecal gut microbiota composition by the intake of trans-resveratrol and quercetin in high-fat sucrose diet-fed rats. Journal of Nutritional Biochemistry, 24(6), 1139–1145.
Gacesa, R., et al. (2025). Resistance training alters the gut microbiota composition in previously sedentary adults: A preprint study. bioRxiv.
González-Sarrías, A., Romo-Vaquero, M., García-Villalba, R., Cortés-Martín, A., Selma, M. V., & Espín, J. C. (2018). The gut microbiota in polyphenol metabolism and health effects. Molecular Nutrition & Food Research, 62(1).
Jang, L. G., Park, Y. S., Nam, Y. D., et al. (2022). Changes in gut microbiota and serum metabolites following resistance training and protein intake in healthy adults. Frontiers in Nutrition, 9, 846913.
Otsuka, R., et al. (2024). Prebiotic supplementation combined with exercise improves gut microbiota composition and cognitive function in older adults: A randomized controlled trial. Frontiers in Nutrition, 11, 1324152.
Pugh, J. N., et al. (2017). Glutamine supplementation reduces markers of intestinal permeability in endurance athletes. European Journal of Applied Physiology, 117(5), 1001–1009.
Sugawara, K., et al. (2022). Effects of 8 weeks of resistance exercise on gut microbiota and intestinal permeability in healthy adults. Nutrients, 14(11), 2205.
Tóth, A., et al. (2022). Probiotic bryndza cheese consumption during training improves gut microbiota composition in athletes. Nutrients, 14(9), 1827.
Wang, C., et al. (2023). Resistance training reduces intestinal permeability and improves insulin sensitivity in middle-aged adults. Frontiers in Physiology, 14, 1137201.
Zuhl, M. N., et al. (2015). Oral glutamine decreases exercise-induced intestinal permeability and inflammation. Applied Physiology, Nutrition, and Metabolism, 40(9), 990–996.

About Dr. Joe Phiakhamta, DAOM

Dr. Joe is a licensed acupuncturist and Doctor of Acupuncture and Oriental Medicine based at True Acupuncture and Wellness in Franklin, Tennessee. He specializes in chronic pain, allergies, tick-borne illnesses, immune system imbalances, and gut health issues. Dr. Joe integrates Traditional Chinese Medicine, SAAT acupuncture, and herbal medicine to provide personalized care that restores balance, enhances well-being, and offers lasting relief from complex and often misunderstood conditions.