No complicated supplements. No 30-day elimination diets. Just the most effective, science-backed steps to restore your gut bacteria — starting today.
Follow these in order. You don't need all three at once — start with Step 1 and add from there.
Most people jump straight to probiotics — but if you don't have the right food for beneficial bacteria to thrive on, they won't last. Prebiotics are the fuel your gut flora needs to colonize and multiply.
What to do: Add a prebiotic fiber supplement (like inulin or FOS) to your morning routine. Start with a small dose (1–2g) and increase gradually to avoid gas. Mix into water, coffee, or a smoothie — it has minimal flavor.
Inulin fiber feeds Bifidobacterium and Lactobacillus species — the beneficial bacteria most depleted by antibiotics and processed food. Studies show it can increase beneficial bacteria populations within 2 weeks.
→ Shop Organic Inulin FOS Fiber PowderNot all probiotics are created equal. Most commercial yogurts have been pasteurized, killing the bacteria. Most probiotic supplements have too few strains or colony-forming units to make a real difference.
What to do: Choose a multi-strain probiotic with at least 10 billion CFU, containing both Lactobacillus and Bifidobacterium strains. Take it consistently for 30 days alongside your prebiotic fiber (Step 1) for best results.
Your gut is home to trillions of microorganisms. A quality probiotic — taken consistently — can shift the balance toward beneficial species, improving digestion, reducing inflammation, and supporting mood and sleep via the gut-brain axis.
→ Shop Flora Biome ProbioticThis is the step most gut guides skip — and it's potentially the most powerful. Lactobacillus reuteri was once found in virtually every human gut. Modern diet and antibiotic use have largely eliminated it from the population.
What to do: Make L. reuteri yogurt at home using a high-CFU L. reuteri probiotic as a starter culture. Fermented at 100°F for 36 hours, it produces yogurt with hundreds of billions of CFU per serving — many times more than any store-bought product.
L. reuteri produces oxytocin (the bonding hormone), supports skin health, and has demonstrated remarkable effects on gut healing in clinical studies. It takes about 30 minutes of prep and a yogurt maker or Instant Pot.
→ Read: The Lost Gut Microbe → Shop ProbioticsGet this simple gut reset guide + the exact method to restore beneficial bacteria.