Neotonics Review: A 4-Month Evaluation of Performance and Effectiveness

I’m 38, live on the East Coast, and work as a content strategist—which, in real terms, means I spend many hours at a desk under artificial light, with intermittent sunlight that my skin sees mostly during lunchtime walks. Health-wise, I’m generally okay: no diagnosed gastrointestinal disorders, no autoimmune conditions, and a pretty standard slate of annual labs. But I’ve had a recurring set of frustrations for years that pushed me to explore the gut–skin connection.

Skin-wise, I deal with mild but persistent adult acne along the jawline, some dullness that intensifies during colder months, and a tendency toward redness across the cheeks. Texture can feel a little “sandpapery” between flare-ups, especially when indoor heating is cranked up. I also have faint fine lines around my eyes that I address with topical care, but I’m realistic about what topical and ingestible products can actually do there.

Oral health has its own subplot. I have somewhat sensitive gums that’ll bleed if I floss hastily, and I get the occasional morning breath “film” sensation. I also have mild enamel sensitivity to very cold drinks and acidic foods (citrus, certain vinegars). Dental cleanings have been normal, and my dentist isn’t worried, but I’m mindful about gentle care: soft-bristle brush, fluoride toothpaste, and a water flosser at night. I flag oral details here not because Neotonics is an oral probiotic—it isn’t—but because I wanted to watch for any knock-on effects from taking a gummy supplement daily.

My interest in Neotonics started after hearing more dermatologists and nutrition-focused practitioners talk about the gut–skin axis. I went looking for evidence and found a patchwork of emerging research: small clinical trials, mechanistic studies, and reviews suggesting that modifications to the gut microbiome might influence skin barrier integrity, inflammatory tone, and sebum regulation. Around the same time, I kept seeing Neotonics ads and references: a probiotic gummy positioned for the “skin + gut” category with a focus on cell turnover. The brand’s core narrative is that as our gut ages and absorption slows, skin cell turnover can lag, leading to visible issues (breakouts that linger, rough texture, more apparent fine lines). Their proposed solution is to “seed” the gut with beneficial bacteria and supportive botanicals—essentially, to nudge the system back toward a more youthful rhythm.

Why I tried it: Topical retinoids help me, but they can be drying and finicky. I’ve done short runs with benzoyl peroxide, azelaic acid, and niacinamide, all useful but incomplete. Standard probiotics (multi-strain, high CFU capsules) improved regularity but did little for my skin. I didn’t expect Neotonics to be a miracle; I wanted a realistic, incremental improvement. Success, for me, would be fewer jawline breakouts, visibly calmer skin with smoother texture, and less nightly bloat after dinner. If morning breath felt slightly better and floss bleeding dropped, that would be a bonus, but I didn’t buy it for oral benefits.

To keep myself honest, I outlined a four-month observation window. I planned to take daily notes, keep my skincare and lifestyle mostly stable, photograph my face weekly in indirect daylight, and refrain from adding other probiotics so I could attribute changes more confidently. My expectations were modest: I’d consider it a win if I could reduce weekly breakouts by even a third, soften that rough-feel texture, and cut my evening bloat frequency in half by Month 3.

Method / Usage

I purchased Neotonics from the official website to avoid third-party knockoffs and to ensure the money-back guarantee would apply if I needed it. I chose a multi-bottle bundle because the per-bottle cost was lower than buying one at a time and because a month or two is often too short to fairly judge a gut-focused formula. Shipping took six days end-to-end. The outer packaging was a plain brown mailer; inside were shrink-wrapped bottles with tamper-evident seals and inner freshness liners. The gummies were uniform in size and color, slightly tacky, and had a fruity-herbal scent. No melting or clumping happened in transit.

The bottle instructions recommended one gummy per day. I took mine in the morning with breakfast and a full glass of water, both to support digestion and to avoid any potential oral downsides of chewing a gummy and leaving sugars on my teeth. I did this consistently, setting a phone reminder for the first few weeks until it became automatic.

I intentionally kept other variables steady:

• Skincare: gentle cleanser, moisturizer, mineral sunscreen daily; prescription retinoid three nights a week; no new actives for the duration.
• Diet: aimed for 25–30 g/day of fiber (oats, beans, berries, leafy greens); kept my two morning coffees; tried to avoid very late eating; limited alcohol to weekends.
• Oral care: soft-bristle brushing morning and night; water flosser most nights; thread floss 2–3 times weekly; fluoride toothpaste.
• Movement: three runs or brisk walks per week, about 25–35 minutes each.

Deviations happened because life happens: I missed two doses during a weekend away in Month 2 (forgot to pack the bottle), and I took the gummy in the evening instead of the morning five or six times. In Month 3 I had a particularly salty week while visiting family, which often shows up on my skin. Overall adherence was ~95% by count.

Week-by-Week / Month-by-Month Progress and Observations

Weeks 1–2: Early Days and Digestive Adjustments

The first thing I noticed was taste and texture: sweet but not syrupy, with a light herbal note in the finish. The gummy chews easily and didn’t stick to my molars the way some gelatin-based gummies do—I suspect Neotonics uses a pectin base, which I generally prefer. I always followed with water. Taking it at breakfast felt the most natural, and I never experienced a sugar “film” afterward.

Digestively, days 3–5 brought the typical probiotic onboarding sensations: a bit more gas, a few audible gurgles after lunch, and a sense of more activity in the gut. It wasn’t uncomfortable, just noticeable. My evening bloating pattern didn’t change much in Week 1—still 4–5 nights of mild distension that resolved by morning. By Week 2, I thought the post-dinner heaviness was a touch less oppressive, but I had also eaten cleaner that week, so I reserved judgment.

Skin-wise, Weeks 1–2 were neutral. I had my usual small hormonal breakout near the jawline around day 10, which resolved with the typical timeline using my regular routine. Texture was status quo: not worse, not better. If there’s one thing I’ve learned from reading the literature, it’s that gut-mediated skin changes usually take weeks, not days.

Oral observations were also neutral. Flossing still produced light bleeding at two sites on the outer molars. Morning breath felt about the same. No sensitivity changes with cold water or acidic foods.

Weeks 3–4: Gentle Skin Smoothing, Calmer Redness

Week 3 is when I first felt a small but meaningful shift touching my face after cleansing: the “sandpapery” feel along my lower cheeks and jawline was softer. Still some tiny closed comedones, but fewer than my usual tally. In bathroom lighting, diffuse cheek redness looked calmer. My weekly photos (taken in indirect daylight near a window) weren’t dramatic, but I noticed less unevenness and fewer red “hot spots.”

Digestive comfort improved in this period. Bowel movements became more regular and earlier in the day. Evening bloating episodes dropped from near-daily to 2–3 nights a week and felt less balloon-y. The gassy onboarding phase was gone by now. I also realized that water intake mattered: when I drank enough throughout the day, I felt lighter in the evenings. When I under-hydrated, I still got the slow, heavy feeling after dinner—supplement or not.

Skin reactivity to wind and indoor heating seemed slightly improved; a Sunday walk in brisk weather didn’t leave my cheeks stinging, which they often do. My retinoid nights did not feel “hotter,” which I half-feared if turnover was dramatically changing. That steadiness was reassuring.

For oral notes, Week 4 had only one small bleed with flossing, which could just be better technique. Morning breath wasn’t worse, which I note because some gummies can leave an oral coating if taken without food. Taking Neotonics with breakfast seems to have sidestepped that.

Weeks 5–8: Clear Wins, a Travel Blip, and a Plateau

Week 5 was my best breakout week in recent memory: zero jawline blemishes. I still got a tiny whitehead on the side of my nose that disappeared within two days. Makeup applied more smoothly, and I needed less concealer across my cheeks. It’s hard to quantify “glow,” but my face looked less fatigued on Zoom calls around 3 p.m., when I usually feel and look my dullest.

Digestion was the most comfortable it had been in months. I ate a chickpea-heavy lunch twice without the usual post-dinner blowback. The only time I felt noticeably gassy in this phase was when I paired a very high-fiber lunch with mediocre water intake—an entirely predictable outcome that improved the next day when I front-loaded hydration.

Week 6 was my travel miss: I forgot the bottle for a weekend trip and skipped two doses. I didn’t see an immediate reversal, but Week 7 felt flatter. I had a small cluster of pustules along the right jawline after two nights of poor sleep and restaurant food. It wasn’t dramatic and cleared with my standard routine (and better sleep), but it reminded me that lifestyle factors can swamp supplement effects in the short term. By Week 8 things returned to the improved baseline: fewer and smaller blemishes, visibly calmer cheeks, and consistently smoother texture.

Gum sensitivity was mixed. One evening in Week 7, flossing bled at two spots, likely a combination of late-night snacking and rushed flossing. Most other nights were stable or slightly better than my pre-Neotonics baseline. No enamel sensitivity changes.

Months 3–4: Consolidation, Real Life, and Realistic Expectations

Month 3 felt like consolidation rather than continued upward climb—which, honestly, is what I expected. The gains from Weeks 5–8 stuck: I averaged 0–1 small jawline blemishes per week, and they resolved faster and with less lingering redness. My PIH (post-inflammatory hyperpigmentation) marks faded at their usual slow pace. I still had pores; this isn’t magic. But I spent fewer mornings trying to neutralize redness, and my skin felt more predictable.

Digestively, Months 3–4 were steady. Evening bloating episodes dropped to around once or twice a week, typically tied to late eating or especially fiber-dense meals without enough water. Mornings felt lighter, and bowel movements were reliably early in the day. I never experienced urgency or cramping.

Month 4 included a “real life” week of restaurant meals, salty snacks, and a couple glasses of wine. My skin reacted with mild congestion along the chin and some prominent pores on the nose. Two back-to-back retinoid nights and better hydration helped, and I didn’t backslide to my pre-supplement worst weeks. My conclusion: Neotonics improved my baseline but didn’t grant immunity to lifestyle hiccups, which is exactly the sort of grounded outcome I consider realistic.

An unexpected note: Morning breath felt slightly less stale in Months 3–4. I changed nothing in my oral care routine. That could be related to steadier digestion or simply better hydration habits I formed while trialing the supplement. Gum bleeding was down to zero or one spot most weeks. Again, I wouldn’t purchase Neotonics for oral health, but it didn’t worsen anything (a common concern with gummies if taken at night without rinsing).

Tracking and Metrics: Baseline vs. Months 2 and 4

I kept semi-quantitative logs to track directionally meaningful changes. These aren’t clinical measurements, but they help translate impressions into numbers.

Metric	Baseline (Month 0)	Month 2	Month 4	Notes
Jawline breakouts per week	2–3 small + 1 occasional moderate	0–2 small, rare moderate	0–1 small	Fewer and less inflamed; faster resolution
Skin texture (self-rated 1–10)	5	7	7–8	Smoother feel, makeup sits better
Cheek redness (self-rated 1–10)	6	5	4–5	More even tone; still sensitive to salt/sleep
Evening bloating episodes per week	4–5	2–3	1–2	Lower frequency and intensity
Morning breath (self-rated 1–10)	6	6	5	Slight improvement by Months 3–4
Floss bleeding sites per week	2–3	0–2	0–1	Not a primary goal; small positive trend
Dose adherence	—	~95%	~95%	Two missed doses in Month 2; a handful of evening doses

Side Effects and Tolerability

For me, side effects were minimal and largely confined to the first week: mild gassiness and some audible gut activity that settled by Days 5–7. I didn’t experience diarrhea, constipation, headaches, nausea, or skin “purging” beyond my normal pattern. No allergic reactions. The gummy’s sweetness was pleasant and didn’t feel syrupy. Because I always took it with food and water in the morning, it didn’t create a sticky coating on my teeth or affect my breath negatively.

Standard cautions apply: People with compromised immune systems, a history of SIBO, recent GI surgery, or those who are pregnant or nursing should get individualized guidance from a clinician before starting probiotics. Supplements aren’t drugs; their claims aren’t evaluated by the FDA to diagnose, treat, cure, or prevent disease. I treated Neotonics as a supportive wellness tool, not a medical therapy.

Effectiveness & Outcomes

My initial goals were specific: fewer jawline breakouts, smoother skin texture with less diffuse redness, and reduced post-dinner bloating. Secondary curiosities were oral-adjacent: whether morning breath would feel any different, and whether floss bleeding would change.

Skin outcomes: Neotonics met my expectations in a measured, realistic way. By Month 2, my weekly breakout count dropped appreciably, and by Month 4, I averaged 0–1 small blemishes per week, resolving faster. Texture was the standout—smoother, less rough to the touch. Cheek redness dialed down a bit, making morning routines easier (less concealer, less color correcting). Fine lines did not visibly change—which I didn’t expect from a supplement; those remain the domain of moisturization, SPF, and, if desired, targeted dermatologic treatments.

Gut outcomes: This was a clear quality-of-life improvement. Evening bloating frequency halved and intensity softened. Regularity moved earlier in the day and felt more predictable. When I deviated (late, salty meals; not enough water), discomfort returned—just not as forcefully, and the recovery was faster once normal habits resumed.

Oral side notes: Morning breath felt modestly improved in Months 3–4, and floss bleeding trended down. I wouldn’t buy Neotonics for oral benefits, but I also didn’t experience the potential downsides some people report with gummies (mouth coating, worsened breath) because I took it with breakfast and followed with water.

Quantitatively (self-estimates from logs):

• Weekly breakouts decreased by about 50% by Month 4.
• Skin texture improved roughly 2–3 points on my 10-point self-rating.
• Evening bloating episodes dropped by ~50–60% with lower intensity.
• Floss bleeding decreased from 2–3 sites/week to 0–1 most weeks.

Unexpected positives: My skin felt less reactive to wind and indoor heat by Month 3, and mid-afternoon “dullness” seemed less pronounced. That could reflect better hydration and steadier digestion, not just the supplement. Unexpected negatives: none, other than the brief onboarding gassiness and a small Week 7 flare likely tied to travel/sleep disruption.

Value, Usability, and User Experience

Ease of use is where Neotonics shines: one gummy daily, pleasant taste, and no refrigeration required (based on my bottle’s directions). I prefer pectin-based gummies because they tend to be less sticky; these didn’t adhere to teeth when taken with food. The once-daily, chewable format boosted adherence versus multi-capsule regimens I’ve abandoned out of laziness.

Packaging is functional: tamper seals, freshness liner, and bottles that re-seal well. Labels clearly stated total probiotic amount and the presence of a multi-ingredient blend. As with many supplements, Neotonics uses a proprietary blend model; this means you see total contents and categories but not precise per-ingredient dosages or strain-level CFUs. I emailed customer service to request more detail on strains. They responded promptly and politely, reiterating the blend approach and the product’s focus on skin–gut outcomes, but did not provide a complete strain list. I personally prefer full transparency for strain IDs (e.g., L. rhamnosus GG), because it allows me to cross-reference published studies. That remains my biggest transparency critique.

Cost: I purchased a multi-bottle bundle for a lower per-bottle price and to commit to a long enough trial. Shipping was straightforward, with no surprise fees at checkout. The confirmation email contained tracking that updated within 24 hours. I did not request a refund, so I can’t personally comment on the return process; the site advertised a money-back guarantee with a reasonable window. If you plan to rely on it, save your order number, packaging, and read the steps in advance so the process is smooth if you need it.

Marketing vs. reality: The brand’s positioning around the gut’s influence on skin cell turnover aligns with the general thrust of current research into the gut–skin axis, but the science is still developing, and strain-specific, large, long-duration trials directly measuring visible skin outcomes are not abundant. My experience was consistent with a grounded interpretation of the claims: subtle improvements emerging over weeks, not days, with noticeable benefits by Months 2–4—especially for texture calmness and fewer small breakouts. It did not eliminate fine lines or act as a standalone solution; it functioned as a helpful adjunct to a sensible skincare routine and decent lifestyle habits.

Comparisons, Caveats & Disclaimers

Compared to other things I’ve tried:

• Generic digestive probiotics (multi-strain, billions of CFU capsules): improved regularity but did nothing for my skin. Onboarding gassiness lasted longer with very high CFU products. Neotonics felt gentler and more targeted in its marketing focus (skin + gut), and I saw skin benefits I hadn’t with generic probiotics.
• Synbiotic capsules (probiotics + prebiotics): sometimes made me gassier for longer, with ambiguous skin outcomes. Useful for digestion, but no obvious skin gains.
• Topicals: retinoids, niacinamide, vitamin C, and sunscreen remain non-negotiable in my routine. If your barrier is over-exfoliated or irritated, any ingestible will have a hard time making an impact you can see. Neotonics complemented, rather than replaced, my topicals.
• Other skin–gut supplements: I’ve seen formulas with higher disclosed CFUs and fully specified strains. Those give me more confidence on paper but haven’t always translated into better tolerability or adherence. For me, adherence is half the battle, and gummies win there.

What might modify results:

• Diet quality and fiber type: Hitting 25–30 g/day of mixed fibers (oats, beans, fruits, veggies) seemed to help. On low-fiber weeks, digestive benefits felt less pronounced.
• Hydration: Drinking water with the gummy and throughout the day reduced gas and improved overall comfort.
• Sleep and stress: My small flare in Week 7 coincided with poor sleep and travel eating. No supplement can fully offset those acute stressors.
• Skincare habits: Gentle, barrier-supportive routines likely amplify perceived skin benefits. Over-exfoliation may mask improvements.
• Individual microbiome/genetics: Responses vary. The literature suggests strain-specific effects; without full strain transparency, individual outcomes will differ.

Warnings and disclaimers:

• Consult a clinician if you’re pregnant, breastfeeding, immunocompromised, managing a GI disorder, or taking immunosuppressants.
• If you have severe acne, rosacea, eczema, or other skin diseases, see a dermatologist for a comprehensive plan. Supplements are adjuncts, not primary therapies.
• Gummy supplements typically contain sugars or sugar alcohols; check the label if you’re managing blood sugar or dental concerns. Take with meals and water.
• This is a single-subject narrative. It’s not controlled research. I tried to keep variables steady, but diet, sleep, seasonal changes, and stress all play roles.

Who I Think Neotonics Is For (and Not For)

• Good fit: Adults who want a once-daily, palatable gummy geared toward skin calmness and digestive comfort; people who prefer gradual, sustainable improvements over weeks; those who value convenience and adherence.
• Less ideal: Shoppers who require fully transparent strain lists and per-strain CFUs; individuals on strict low-sugar protocols who avoid gummies altogether; anyone seeking a “therapeutic” probiotic for a diagnosed condition—those cases need clinician guidance and often different dosing/strains.

Ingredient Impressions and Evidence Snapshot

Without a fully disclosed, per-strain label, analysis stays high-level. Neotonics markets a total probiotic count in the hundreds of millions (e.g., 500 million CFU) and a blend of nine natural ingredients. In the broader literature, several probiotic genera (e.g., Lactobacillus, Bifidobacterium, Bacillus) are studied for gut support, and some small trials suggest potential for skin-related effects like reduced transepidermal water loss or improved acne parameters. Botanicals commonly found in skin–gut formulas (e.g., ginger, chamomile, fennel, lemon balm, green tea) often target digestive comfort and antioxidant support, which could indirectly influence skin inflammation and barrier function.

That said, large, strain-specific human trials tying precise formulas to visible skin changes are still limited. I place Neotonics in the category of “evidence-informed adjunct” rather than “evidence-proven therapy.” It aligns with a plausible mechanism—support gut balance to potentially improve factors that affect skin—but outcomes will vary, and incremental, timeline-realistic expectations serve consumers best. From a tolerability standpoint, the moderate CFU count seemed to ease onboarding compared to mega-dose probiotics I’ve tried.

Practical Tips From My Trial

• Take your gummy with breakfast and a full glass of water. If mornings don’t work, tie it to lunch—just avoid taking gummies right before bed.
• Give it time. My most noticeable changes emerged between Weeks 5–8 and consolidated by Month 3.
• Track with weekly photos in consistent lighting. Subtle changes are easy to miss without a record.
• Keep skincare steady and barrier-friendly. Gentle cleanser, moisturizer, SPF; use actives thoughtfully.
• Hit your fiber target and hydrate throughout the day. This minimized gas and amplified digestive comfort for me.
• Don’t expect it to erase lines or override poor sleep. Think of it as a nudge, not a cure.

Value Check: Costs, Shipping, Customer Service

I bought a multi-bottle bundle to get a better per-bottle rate and to commit to a long enough trial. Shipping was prompt and uneventful. The checkout page was straightforward—no hidden add-ons slipped in, and I could decline any upsells without friction. The order confirmation included tracking that updated within a day.

Customer service responded to my label transparency question within 24 hours, courteously but without providing the strain-level breakdown I’d hoped for. I did not attempt a refund, but I noted the money-back guarantee window and would recommend keeping packaging and order numbers handy if you plan to test the process.

Value-wise, Neotonics sits in the mid-to-premium tier for gummy supplements. If you’re disciplined with capsules and want fully disclosed strains at a lower cost per serving, there are alternatives. If a palatable gummy format is what keeps you consistent, the extra dollars may be worth it—adherence has real value when the goal is months-long, incremental change.

Small Things That Mattered More Than I Expected

• Morning timing: Linking the dose to breakfast made it habitual and oral-health-friendly.
• Water pairing: One glass immediately after the gummy reduced any hint of stickiness and improved comfort.
• Seasonal shifts: Starting in late fall, my skin usually gets flaky; this year, flakes were minimal. That’s likely a skincare + humidity + hydration combo, but I’m noting it.
• Stress management: During a chaotic Week 7, added stress clearly showed up on my skin. Reining in sleep and food quality helped the supplement’s benefits “show through” again.

Frequently Asked (and Self-Asked) Questions

• How long until I should expect changes? I felt digestive steadiness by Weeks 3–4 and saw clearer skin patterns by Weeks 5–8. Months 3–4 were about sustaining those gains.
• Did it interact with my skincare actives? No. My retinoid nights didn’t feel harsher, and my barrier stayed intact. I didn’t change anything else topically.
• Any sugar-related issues? I took it with breakfast and water, which avoided a sticky mouthfeel. If you’re sensitive to sugars, check the label and consider whether a capsule fits better.
• Can I stack it with another probiotic? I didn’t, to isolate effects. If you do, introduce changes one at a time and watch for compounded gassiness. Ask a clinician if you have underlying GI issues.
• Is refrigeration required? My bottle did not require refrigeration. I stored it in a cool, dry cabinet.
• What if I miss a dose? I missed two on a trip and didn’t see a dramatic setback. Just resume the next day; don’t double up.
• Is it vegan/vegetarian and allergen-friendly? My bottle appeared plant-gummy based (pectin-like). Always read the current label for gelatin status and common allergens, as formulations can change.
• Will it help specific skin conditions (acne, rosacea, eczema)? It’s a general wellness supplement, not a treatment. Some people report improvements in overall skin calmness. For medical conditions, see a dermatologist.

What Didn’t Change (and Why That’s Okay)

Neotonics didn’t erase fine lines, lift pigmentation, or eliminate my pores. It didn’t make me immune to high-salt weeks or poor sleep. For me, it was about raising the baseline: fewer small blemishes, calmer cheeks, smoother texture, and better digestive comfort that made day-to-day life easier. If you’re expecting dramatic transformations, you’ll likely be disappointed. If you’re okay with consistent, incremental gains, you may find it worthwhile—especially if you pair it with smart skincare and routines you can maintain.

Limitations of This Review

• Single-subject narrative without a control group; improvements could be partially influenced by seasonality, diet, or placebo.
• Proprietary blend limits strain- and dose-specific analysis; evidence mapping remains high-level.
• Self-reported metrics (breakout counts, texture ratings) are inherently subjective, though I tried to systematize them with photos and logs.
• Four months is solid for a consumer trial, but longer horizons could reveal different patterns (tolerance, diminishing returns, or compounding benefits).

Conclusion & Rating

Over four months, Neotonics earned a spot in my routine as a low-friction supplement that nudged two things I care about in the right direction: calmer, smoother-feeling skin with fewer jawline breakouts, and a tangible reduction in evening bloat. Improvements arrived on a normal, human timeline—digestive shifts in a few weeks and skin changes that became clear around Weeks 5–8 and held steady through Month 4. It didn’t rewrite my biology: fine lines are still there, and lifestyle bumps still register. But the baseline is better, and that matters day to day.

The main trade-off is transparency. I’d love to see fully disclosed strains with per-strain CFUs and clear amounts for each botanical. That level of specificity helps evidence-minded shoppers connect dots between labels and literature. On the plus side, taste, convenience, and tolerability were excellent, and that combination improved adherence—often the difference between “I think it helped” and “I forgot to take it after Week 2.”

Overall rating: 4.0 out of 5 stars. I recommend Neotonics for adults who want an easy, once-daily, skin–gut gummy and who are comfortable with incremental improvements over an 8–12 week horizon. If you prefer capsules, require strain-level transparency, or avoid added sugars entirely, consider disclosed-label alternatives and compare cost per serving. For best results, take it with food and water, maintain a barrier-friendly skincare routine, aim for 25–30 g/day of fiber, and give it the time it needs to show its hand.