Fix Your Gut Fast: 3 Proven Habits (+ One That Works in 24 Hours)

Hi!

Your gut isn’t just about digestion.
It plays a central role in your immune system, brain health, mood, inflammation, and even how your body ages.

And here’s the good news:
Your gut microbiome can start changing in just 24 hours.

Let’s look at 3 simple, science-backed ways to upgrade your gut - starting today.

🧬 3 Ways to Improve Your Gut (Backed by Research)

1️⃣ Eat more prebiotic fiber

Prebiotic fiber feeds the "good" bacteria in your gut - helping them thrive while pushing out harmful strains.

Sources:

• Oats

• Lentils

• Onions

• Garlic

• Leeks

• Bananas

2️⃣ Add polyphenols - powerful plant nutrients

Polyphenols act like fertilizer for your healthiest gut bacteria (like Akkermansia), which support metabolic health and reduce inflammation.

Top polyphenol foods:

• Berries

• Green tea

• Extra virgin olive oil

• Dark chocolate

• Red wine (in moderation)

3️⃣ The 24-Hour Gut Reset: Eat 1 kiwi per day 🥝

A study in Nutrients found that eating just one green kiwi daily boosted key gut bacteria like bifidobacteria and lactobacilli - within 24 hours.

Kiwis are rich in:

• Prebiotic fiber

• Natural enzymes (like actinidin)

• Vitamin C and antioxidants

🧠 Final Thought:

Your microbiome is highly adaptable.
With small, consistent steps, you can reshape it toward better digestion, energy, mood, and resilience.

Start with one habit - a kiwi, a bowl of oats, or a cup of green tea - and build from there.

🔜 Next Week:

We’ll shift focus from what you eat to when you eat.

The answer is yes - and we’ll explore the research behind circadian nutrition, early time-restricted eating, and why when you eat might be just as important as what’s on your plate.

Stay curious,
David
Founder, Longevity Enthusiasts