You know the feeling. You wake up fine, but by mid-afternoon you feel heavy, puffy and fatigued. 

Most people reach for a probiotic and hope for the best. And a good gut bugs deinitely matter. But on thier own it is a bit like scattering seeds on ground you have not cleared. If your gut is still holding onto old waste, the good bacteria struggle to settle in.

That is why I do two things every day, in order.

First I clear. A heaped teapsoon of Love Your Gut Powder in water each morning before food gently sweeps out the built-up waste your gut has been carrying.

Then I seed. A teaspoon of Synbiotic 4-in-1 with a meal delivers 20 billion good bacteria, plus the prebiotic fibre that feeds them so they actually take hold.

I have taken the powder almost every day since 2012, and the Synbiotic daily for my autoimmune condition. Clear, then seed. It is the simplest gut routine I know, and the one my body relies on.

Here is what that combination tends to bring:

• Less bloating and a flatter feeling by the afternoon
• More regular, without forcing anything
• A gut where the good bacteria settle in and stay

The powder works out to around 35c a serve, and the Synbiotic to about $1.66 a day. Not much for waking up feeling lighter.

Lee Holmes. Naturopath. Supercharged Food.