30 Days to Love Your Gut: A Simple Guide to a Happier Digestive System

Your gut is home to a remarkable ecosystem known as the gut microbiome—a vast community of bacteria, viruses, and fungi that live in your digestive tract. When this ecosystem is healthy and diverse, it may help lower inflammation and reduce the risk of conditions such as obesity, type 2 diabetes, and heart disease.

Research into gut health is expanding rapidly, and it’s becoming increasingly clear that caring for your gut does far more than just improve digestion. It can influence immunity, metabolism, inflammation, and even overall wellbeing.

So, can you actually improve your gut health?

The good news is yes—and meaningful changes can begin in as little as 30 days.

Understanding Your Gut Microbiome

The human microbiome is made up of trillions of microorganisms, with the largest and most diverse population found in the gut. In fact, there are more bacterial cells in the body than human cells.

Good gut health is closely linked to the health of nearly every other organ system. Gut bacteria play a key role in:

Digesting food, especially fibre
Absorbing nutrients
Producing essential vitamins such as folate, B2, B12, and vitamin K
Producing short-chain fatty acids, which may reduce inflammation, protect the colon, and help regulate cholesterol and blood sugar levels
Supporting immune function by stimulating infection-fighting cells in the bloodstream

How Quickly Can You Improve Your Gut Bacteria?

Your gut microbiome is dynamic and responsive. The way you eat, sleep, move, and manage stress can all shape it. Diet, in particular, is one of the most powerful tools we have to influence microbial diversity.

Some studies suggest that changes in gut bacteria can occur within days, for better or worse, depending on how significant the dietary and lifestyle changes are. However, long-term benefits often take several months to establish.

Importantly, research also shows that if you return to less supportive habits, your microbiome may revert to its previous state. This means gut health isn’t a quick fix—it requires consistent, ongoing care.

It’s also worth noting that gut bacteria are highly individual. Unrelated people share no more than around 30% of the same bacterial strains, so the speed and type of response to changes can vary from person to person.

Supplements That May Support Gut Health

While food and lifestyle are foundational, certain supplements may help support a healthy gut when used appropriately:

Probiotics: Provide beneficial bacteria to help restore microbial balance
Omega-3 fatty acids (such as fish oil ) and/or Omega 6 (borage oil containing GLA ): Help reduce gut inflammation and support the gut lining
Vitamin D: Supports microbiome balance and may act as a prebiotic
Phytochemicals: Should ideally be taken alongside probiotics to support anti-inflammatory pathways
Phytominerals: Normal levels
of essential minerals are vital for multiple metabolic pathways

Always consider individual needs and seek professional guidance where appropriate.

What to Eat to Improve Gut Bacteria

Everyone’s gut is different, but some broad principles apply to most people.

1. Prioritise Variety

A healthy gut thrives on diversity. Different microbes prefer different foods, so the more varied your diet, the more diverse your microbiome can become.

Follow an anti-inflammatory eating pattern:

Eat more foods from the anti-inflammatory food chart (available on our website)
Reduce foods from the inflammatory food chart, treating them as occasional rather than everyday choices
Alcohol, sugar, dairy products, and processed grains are best consumed sparingly—weekly, fortnightly, or not at all for some individuals

2. Increase Fibre Intake (Gradually)

Most people eat far less fibre than recommended. Fibre feeds beneficial gut bacteria, which ferment it to produce protective compounds like short-chain fatty acids.

Aim for at least 30 g of fibre per day
Even an increase of 6 g per day can make a difference
Chia seeds are highly recommended—gradually build up to 2 tablespoons per day
Increase fibre slowly and drink plenty of water to reduce bloating or wind

Good fibre sources include fruits, vegetables, pulses, nuts, seeds (especially chia seeds), and wholegrains.

3. Eat a Wide Range of Plant Foods

Try to eat a wide range. This includes:

Fruits and vegetables
Wholegrains and legumes
Nuts and seeds
Herbs and spices

4. Avoid Highly Processed Foods

Ultra-processed foods often contain additives that suppress beneficial bacteria or promote less helpful strains.

5. Choose Healthy Fats

When possible, opt for extra-virgin olive oil, which is rich in polyphenols that support beneficial gut microbes.

How Lifestyle Affects Gut Bacteria

Gut health isn’t just about food. Lifestyle choices play a significant role.

Sleep: Even partial sleep deprivation can negatively affect the microbiome. Establish a regular sleep routine and avoid caffeine and alcohol in the evening. Deep breathing before bed may help promote relaxation.
Stress management: Chronic stress can disrupt gut balance. Mindfulness, breathing exercises, and downtime matter.
Exercise: Regular physical activity supports microbial diversity and overall gut health.

How Do You Know If You Have a Healthy Gut?

There is no single test or simple measure of gut health. Instead, consider the bigger picture. Ask yourself:

Am I eating a wide variety of plant foods?
How is my sleep quality?
How well do I manage stress?
Am I physically active on a regular basis?

The gut microbiota naturally changes with age, though it’s not always clear whether this is due to aging itself, inflammation, immune changes, diet, medications, or chronic health conditions.

A Final Thought

Taking time to care for your gut is a powerful investment in your long-term health. Whether you’re young or older, it’s never too early—or too late—to start supporting your microbiome.

Your gut works hard for you every day. For the next 30 days, try returning the favour.