Gut Health: The Foundations You Can’t Afford to Skip

Gut health has become one of the hottest topics in wellness, and for good reason. Your gut impacts nearly every aspect of your health, from energy levels to hormone production, metabolism, and even mood. But as the conversation grows, so does the push for expensive supplements, advanced stool tests, and complicated protocols. While these tools can be helpful in specific situations, they often miss the mark if you haven’t first addressed the basics.

Let’s be clear: no supplement or protocol can “fix” your gut if you’re neglecting the fundamental habits that support digestion and gut health. These foundational practices are not only simple but also effective—and they’re where even the most severe gut health cases see the greatest improvements.

Before you spend hundreds (or thousands) of dollars on advanced measures, start here:

1. Chew Your Food Thoroughly

Digestion starts in the mouth, not the stomach. Chewing thoroughly is essential for reducing the workload on your digestive system and ensuring that your body can absorb nutrients effectively.

When you chew properly, you:

• Mechanically break food down into smaller pieces, making digestion easier.

• Mix food with saliva, which contains enzymes like amylase and lipase that begin breaking down carbohydrates and fats.

• Support stomach acid production, which is crucial for protein digestion and preventing harmful bacteria from thriving.

• Reduce bloating and indigestion caused by poorly digested food particles fermenting in the gut.

• Maximize nutrient absorption, giving your body what it needs to thrive.

  
  

Pro Tip: Aim to chew each bite 20-30 times before swallowing. This simple habit can dramatically improve your digestion.

2. Slow Down and Be Present

Your digestive system works best when your body is in a calm, relaxed state. This is known as the “rest-and-digest” mode, part of the parasympathetic nervous system. Eating while stressed, rushed, or distracted keeps your body in “fight-or-flight” mode, which suppresses digestion.

When you eat in a stressed state, you may experience:

• Reduced digestive enzyme and stomach acid production, making it harder to break down food.

• Slowed gut motility, leading to bloating, cramping, or sluggish digestion.

• Poor nutrient absorption, leaving your body undernourished even if you’re eating healthy foods.

How to Shift into Rest-and-Digest Mode:

• Take 3-5 deep breaths before eating.

• Put away distractions like your phone, TV, or computer.

• Sit down and take a moment to appreciate your meal before diving in.

3. Stop Eating at 80% Full

Learning to listen to your body’s hunger and fullness cues is one of the most powerful habits for optimal digestion. Overeating doesn’t just leave you feeling uncomfortably full; it also places unnecessary stress on your digestive system.

When you eat past the point of satisfaction:

• Your stomach works overtime, leading to bloating, gas, and sluggish digestion.

• Excess food may ferment in the gut, disrupting the balance of gut bacteria.

• Blood sugar spikes and crashes become more likely, increasing cravings and energy dips.

Pro Tip: Stop eating when you’re about 80% full. It takes about 20 minutes for your brain to register fullness, so give your body time to catch up. If you’re still hungry later, you can always eat more.

4. Be Present With Your Food

Digestion doesn’t begin with the first bite—it starts in your mind. Ever noticed your mouth watering at the sight or smell of food? That’s your brain signaling your digestive system to get ready.

Practicing mindful eating helps:

• Trigger stomach acid and digestive enzyme production.

• Encourage slower, more thorough chewing.

• Increase satisfaction and fullness, preventing overeating.

How to Practice Mindful Eating: Before your meal, pause and take a few deep breaths. Observe your plate, appreciate the effort it took to prepare your food, and express gratitude for the nourishment it provides. This small act of mindfulness creates a positive feedback loop for your body and mind.

5. Take a Walk After Meals

A gentle walk after eating is one of the simplest ways to support digestion and blood sugar regulation. It can:

• Improve gut motility, helping food move smoothly through your digestive system.

• Enhance insulin sensitivity, promoting better blood sugar control.

• Reduce bloating and discomfort after meals.

Pro Tip: Aim for a 5-10 minute leisurely walk after eating. It’s a double win—you’ll support your digestion while getting more steps in your day.

6. Space Out Your Meals

Your digestive system needs breaks between meals to function optimally. Constant snacking and grazing can:

• Prevent the migrating motor complex (MMC)—your gut’s natural “clean-up crew”—from doing its job, leading to bloating and bacterial overgrowth.

• Cause blood sugar spikes and crashes, making it harder for your body to maintain energy balance.

Best Practices:

• Stick to 3-4 solid meals per day with space in between.

• If you need a snack, opt for one with protein and healthy fat to stabilize blood sugar.

• Allow 12 hours between your last meal of the day and your first meal the next morning to give your digestive system a proper break.

7. Rethink Liquids With Meals

While staying hydrated is crucial, drinking large amounts of liquids with meals can dilute stomach acid and digestive enzymes, making it harder to break down food. This can lead to bloating, reflux, and poor nutrient absorption.

Best Practices:

• Drink most of your fluids between meals.

• Sip small amounts if needed during meals.

• If you struggle with low stomach acid, consider taking 1-2 tablespoons of slightly diluted apple cider vinegar before meals to support digestion (especially for protein-rich meals).

8. Focus on Whole, Diverse Foods

Your gut thrives on a diet rich in whole, unprocessed foods. Eating a variety of nutrient-dense foods:

• Feeds beneficial gut bacteria, which thrive on fiber and polyphenols.

• Supports digestion and reduces inflammation.

• Provides the nutrients needed to maintain a strong gut lining.

• Promotes healthy bowel movements, aiding your body’s natural detoxification processes.

Gut-Friendly Staples: Fruits, vegetables, avocados, olive oil, grass-fed meats, fish, eggs, nuts, seeds, legumes, and gluten-free grains. While some individuals may have sensitivities to certain foods, most people experience significant improvements in gut health by focusing on these staples and minimizing processed foods.

The Bottom Line

Strong digestion and a healthy gut start with mastering the basics. Chewing your food, slowing down, eating mindfully, and focusing on nutrient-dense whole foods are powerful habits that set the foundation for long-term gut health.

Once you’ve consistently implemented these habits, you’ll have a much clearer understanding of whether advanced interventions like supplements or testing are necessary. Start small, stay consistent, and give your body the tools it needs to thrive naturally.