By Lee Holmes — Clinical Nutritionist, Author of the Supercharged Food series
Last reviewed: May 2026  ·  6 min read

How to Get an Iron Gut: 5 Steps to End Bloat and Build Digestive Resilience

Gut HealthBloatingDigestionGut Reset

A strong, resilient gut doesn't happen accidentally. It's built — through consistent daily habits that create the right internal conditions for a diverse microbiome, efficient digestion, and a robust gut barrier. The good news: the five steps below require no expensive equipment, no extreme diets, and no complicated protocols. They're habits you can start today.

Step	Why It Works	Daily Action
1. Double-Up Hydration	Flushes toxins, softens stool, supports gut motility	Sip warm water from the moment you wake
2. Prioritise Fibre	Feeds good bacteria, ends bloating and constipation	Add one fibre-rich food to every meal
3. Pre & Probiotics Daily	Builds and feeds the beneficial bacterial ecosystem	Synbiotic with breakfast or a fermented food
4. The 32-Chew Rule	Pre-digests food, reduces gas and indigestion	Chew every bite until it loses texture entirely
5. Clean the Foundation	Removes built-up waste and plaque from the gut lining	1 tsp Love Your Gut Powder in water, morning

Step 1: Double-Up on Hydration

Water is the most underused gut health tool available — and most of us are chronically underhydrated. The gut relies on fluid to move waste through the intestines, maintain the mucus layer that protects the gut lining, and support the chemical reactions of digestion.

Start every morning with a large glass of warm water before anything else. Carry water with you and sip consistently throughout the day rather than drinking large amounts at once. Herbal teas, fresh juices and smoothies all count. Coffee and black tea are net negative for hydration — limit to one or two cups and always match with an extra glass of water.

Lee's upgrade: Add 4–6 drops of Fulvic Humic Concentrate to your walk-around water bottle. The electrolytes help your body actually absorb the water at a cellular level — not just pass it through.

Step 2: Prioritise Fibre-Rich Foods

Fibre is the primary food source for your gut microbiome. Without adequate fibre, beneficial bacteria starve and diversity collapses — creating conditions that favour inflammation, bloating, constipation and opportunistic bacteria. Most Australians consume approximately 20g of fibre daily against a recommended 25–30g.

The goal is diversity, not just quantity. Aim for 30 different plant foods per week — this single metric is the strongest predictor of microbiome diversity. Good sources include pears, kiwifruit, avocado, lentils, chickpeas, chia seeds, flaxseeds, leafy greens, Brussels sprouts, broccoli, oats and fermented vegetables.

Step 3: Pre and Probiotics — Every Day

Probiotics (live beneficial bacteria) and prebiotics (the fibre they feed on) are now understood to be non-negotiable for gut health maintenance — not an optional extra. A daily Synbiotic — a product that combines both in one — is the most convenient way to ensure your microbiome receives consistent support.

Probiotic-rich foods also help: yoghurt, kefir, sauerkraut, kimchi and kombucha all contribute. The key is consistency — a once-a-week yoghurt has minimal effect. Daily exposure is what builds a resilient microbiome.

Step 4: Chew Your Food (The 32-Times Rule)

Digestion begins in the mouth, not the stomach. Saliva contains amylase — an enzyme that begins breaking down carbohydrates before food even reaches the gut. Thorough chewing increases the surface area of food, making it dramatically easier for stomach acid and digestive enzymes to complete the breakdown.

The goal: chew every mouthful until it loses all texture and becomes a smooth paste. For most people, this is approximately 32 chews per bite. It sounds laborious — but within a week, it becomes automatic. The results: less gas, less bloating, less indigestion, and better nutrient absorption from every meal.

Step 5: Clean the Foundation with Love Your Gut Powder

Even with excellent diet and hydration, waste and plaque can accumulate on the gut lining over time — particularly after periods of poor diet, illness, antibiotics or high stress. This accumulated waste creates an environment that is less hospitable for beneficial bacteria and more hospitable for pathogens.

Food grade diatomaceous earth (Love Your Gut Powder) acts as a gentle mechanical cleanser for the gut. Microscopically, its porous silica particles brush away built-up waste and plaque from the gut wall — creating a cleaner internal environment in which your microbiome can thrive. It also has an alkaline pH of 8, creating conditions that favour beneficial bacteria.

Protocol: 1 teaspoon in a glass of water, first thing in the morning on an empty stomach. Follow immediately with a second full glass of water. Recommended: 6 grams daily (approximately 1 level tablespoon) for maximum effect — or 8 capsules for those who prefer a capsule format.

This article is for informational purposes only and does not constitute medical advice. Please consult a qualified healthcare practitioner before starting any new supplement.