Gut health is the foundation of everything — from your energy levels and mood to your immunity and focus. Yet for many people, digestive issues like bloating, irregularity, fatigue, or food sensitivities have become part of everyday life. It doesn’t have to be this way.

The 90 Day Gut Health Challenge is designed to help you reset, restore balance, and thrive by combining three powerful elements:

An anti-inflammatory food plan.
A consistent lifestyle rhythm.
And the daily use of Adepa Daily Peribiotics™, which combine the benefits of both prebiotics and probiotics in one easy step.

By committing to 90 days, you give your gut the time it needs to rebuild and rebalance your microbiome, creating results that last.

Adepa Daily Peribiotics™: The Foundation of Your Gut Reset

Unlike probiotics, which only add bacteria, or prebiotics, which only feed them, Peribiotics™ are designed to do both simultaneously. This dual-action approach helps your microbiome stabilise faster and more effectively, laying the groundwork for real transformation.

How to use them is as simple as three steps:

Add one sachet to a glass of water, juice, or your morning smoothie.

Stir until fully dissolved — the neutral flavour means it blends effortlessly without changing the taste.

Sip and enjoy. Consistency is key, so make it part of your daily rhythm to support long-term gut balance.

Branched-chain fatty acids (BCFAs): Adepa Daily Peribiotics™ encourage your microbiome to produce short- and branched-chain fatty acids such as butyrate, acetate, and propionate. These fatty acids play a critical role in reducing gut inflammation, strengthening the gut lining, fuelling colon cells for better digestive comfort, and supporting immune balance throughout the body.

When your microbiome produces more of these fatty acids, you feel lighter, more energetic, and more resilient.

Backed by clinical research: A double-blind, placebo-controlled trial published in Nutrients (MDPI) tested the Adepa Daily Peribiotics™ formulation. Participants showed increased production of beneficial fatty acids, improved microbial diversity, and reported better digestive comfort, regularity, and overall wellbeing compared to the placebo group.

This isn’t just theory — Adepa Daily Peribiotics™ are grounded in science and designed to create real outcomes you can feel.

Why 90 Days?

Your gut microbiome is made up of trillions of bacteria, and while it can adapt quickly to dietary changes, truly lasting improvements take time. Research shows that meaningful shifts in gut composition occur over 8 to 12 weeks, making 90 days the sweet spot for a full reset.

The challenge is broken into four key phases.

The first 14 days – Reset and reduce inflammation.
The first month – Balance and build.
The second month – Restore and rebalance.
The third month – Thrive and transform.

Phase 1: The First 14 Days – Reset and Reduce Inflammation

The opening two weeks are about creating calm in the gut. This phase focuses on reducing inflammation, giving your digestive system a break from constant irritation, and setting up consistency with your Peribiotics™ routine.

Your focus is simple: one sachet of Adepa Daily Peribiotics™ every morning, staying well-hydrated, moving your body gently each day, and fuelling yourself with anti-inflammatory foods.

Anti-Inflammatory Foods to Prioritise

🫐 Berries such as blueberries, raspberries, and strawberries
🥦 Leafy greens like spinach, kale, and rocket
🥦 Cruciferous vegetables including broccoli, cauliflower, and Brussels sprouts
🐟 Fatty fish such as salmon, sardines, and mackerel — or flaxseed and chia seeds for plant-based omega-3s
🫒 Extra virgin olive oil
🌱 Turmeric and ginger
🍵 Green tea

Vegan and Vegetarian-Friendly Options

🌱 Plant proteins including lentils, chickpeas, and black beans
🌱 Fermented foods such as kimchi, sauerkraut, and miso (start small if sensitive)
🌱 Omega-3 seeds including chia, hemp, and flax
🌱 Plant milks fortified with calcium and vitamin D

What to Avoid in the First 2 Weeks

Processed foods and refined sugars — they feed harmful bacteria and fuel inflammation.

Excessive alcohol — it disrupts the microbiome and weakens the gut lining.

Refined carbs and white bread — quickly converted to sugar, causing spikes and gut imbalance.

Deep fried and fast foods — high in inflammatory oils that strain digestion.

Excess dairy and cheese — often difficult to break down and can worsen bloating.

Artificial sweeteners — linked to microbiome disruption and digestive discomfort.

Why this matters: The first 14 days are the most important part of the challenge. Think of it as pressing the reset button — by cutting out irritants, you create space for healing. Without this commitment, the rest of the 90 days won’t deliver the same level of transformation.

What to expect: By the end of this phase you may start noticing less bloating, more comfortable digestion, and the beginnings of a lighter, calmer feeling in your body.

Phase 2: The First Month – Balance and Build

Once inflammation begins to settle, the focus shifts to building a diverse, balanced microbiome. By now, your gut is responding to consistency, and small improvements in energy and regularity start becoming more noticeable.

Staying consistent with Adepa Daily Peribiotics™ is key. Your gut thrives on rhythm, so a daily routine will continue to strengthen your microbiome.

Food diversity makes the difference. Aim for a rainbow of vegetables, a mix of wholegrains, and nutrient-dense foods to feed a variety of beneficial bacteria.

Mindful eating helps absorption. Slowing down, chewing thoroughly, and eating without stress allows your gut to digest food more efficiently.

What to expect: More regular digestion, steadier energy, and fewer flare-ups after meals. This is the stage where your microbiome starts to rebalance and your body builds real momentum.

Phase 3: The Second Month – Restore and Rebalance

By the second month, your microbiome is rebuilding its natural strength. The combination of anti-inflammatory foods, lifestyle habits, and Adepa Daily Peribiotics™ creates a stronger, more resilient system.

Keep building on your anti-inflammatory foundation. Continue eating clean, colourful, plant-rich meals, while allowing flexibility.

Sleep becomes a priority. Aim for 7 to 8 hours of quality sleep each night — rest is when your gut repairs.

Movement stimulates digestion. Commit to at least 30 minutes daily — whether it’s walking, yoga, or light training, consistency matters.

Track your progress. Many people notice clearer skin, improved mood, and better focus in this phase. Fewer “bad days” and faster recovery become common.

Phase 4: The Third Month – Thrive and Transform

The final month of the challenge is where change goes beyond digestion — it becomes a full lifestyle transformation.

Your gut microbiome is now stronger and more diverse, supporting your immune system, energy, and even your mental clarity.

Build sustainability. The challenge sets you up for habits you can carry for life.

Allow flexibility. By this stage, you should be able to enjoy social meals without worry, while still choosing gut-friendly foods most of the time.

Celebrate your progress. From bloating and fatigue to energy and confidence, the difference in 90 days is something to be proud of.

What to expect: By the end of the challenge you can expect resilience, greater energy, and the confidence to live without your gut holding you back.

Anti-Inflammatory Food Guide (Quick Reference)

Final Thoughts: Your Gut, Your Life

The 90 Day Gut Health Challenge isn’t just about digestion — it’s about reclaiming your energy, confidence, and quality of life. By focusing on anti-inflammatory foods, simple daily habits, and the unique power of Adepa Daily Peribiotics™, you’re giving your gut the best possible chance to thrive.

Start today, stay consistent, and in just 90 days you could feel lighter, calmer, and more energised than you have in years.

Scan the QR code to join the challenge and access recipes, shopping lists, and guided support.