The Cheapest Way To ‘Fix Your Gut’

Every week I hear the same thing. “Liv, what supplement should I take for my digestion?”

And listen, I’m not anti-supplement. They’re tools. But here’s the part the “wellness world” refuses to say out loud:

Most people don’t have gut issues because they’re missing supplements. They have gut issues because they’re missing nutrients.

Your gut isn’t begging for another capsule. It’s begging for the basics… the stuff that actually feeds, protects, and powers the whole system.

Here’s the breakdown of what your gut really responds to, and how to get it from actual food:

1. Fiber — the food your “good bacteria” are literally waiting for.

Those gut-friendly bacteria everyone talks about? They’re not delicate. They’re hungry.

And their primary food source is fiber.

When you give them enough, they ferment it into compounds that lower inflammation, support the gut lining, and keep your digestion predictable.

Get it from: Oats, beans, lentils, berries, apples, avocado, chia, flax, garlic, onions, sweet potato.

If your gut had a love language, honestly, it’d be fiber.

2. Polyphenols — the fertilizer of your internal ecosystem.

Polyphenols don’t “feed” bacteria the same way fiber does. They upgrade them.

Your microbes take these plant compounds, convert them into anti-inflammatory metabolites, and get a boost in growth and diversity.

Get them from: Berries (yes, again), olive oil, dark chocolate/cocoa, green tea, pomegranates, red onions, turmeric, red grapes.

Think of polyphenols as the stuff your good bacteria fight over in the break room.

3. Antioxidants — the cleanup crew keeping your gut environment calm.

Antioxidants aren’t about feeding bacteria; they’re about protecting the environment those bacteria live in.

Less oxidative stress → less inflammation → fewer symptoms.

Get them from: Spinach, peppers, carrots, kale, tomatoes, citrus, berries, nuts, seeds, ginger, cinnamon, oregano, rosemary.

These are the bouncers preventing chaos in your gut.

4. Micronutrients — the unsung heroes keeping digestion functional.

Micronutrients don’t get hype because they’re not flashy. But every digestive process relies on them.

Enzymes, immune function, repair, motility… all of it needs vitamins and minerals.

Get them from:

• Magnesium: pumpkin seeds, almonds, spinach
  
  

• Zinc: beef, oysters, chickpeas
  
  

• Vitamin A: sweet potato, spinach, carrots
  
  

• Vitamin C: citrus, peppers, strawberries
  
  

• B vitamins: eggs, meat, legumes, leafy greens
  
  

You don’t need another “gut health” powder. You need nutrient density, the thing most people quietly forgot about.

The bottom line

Before you drop $70 on the trending digestive supplement of the month…

Ask yourself if you’ve given your gut the basics today:

• Something fibrous
  
  

• Something colourful
  
  

• Something antioxidant-rich
  
  

• Something mineral-dense
  
  

• Something polyphenol-heavy
  

Focus on that first; supplements can come later if you actually need them.

If you’ve been nailing the basics but still experience digestive issues, this is where a MAP coach comes in to dive deeper into your GI concerns. We’re well equipped to help determine what could be going on! Book a call with me, or one of our coaches atwww.masterathletic.com

Olivia Oneid

Coach, Master Athletic Performance