Foundational Gut Health

With the start of another year, many of us are thinking “new year, new me” and if your new year's resolution includes getting your gut health in check, you’re in the right place.

The digestive system does far more than simply break down food. A healthy gut microbiome plays a role in immune function, energy levels, hormone balance, sleep quality, stress resilience, metabolism and even mood (Kour & Andola, 2024). So, when we talk about gut health we’re really talking about whole-body health.

In clinic, around 90% of long-term results come from doing less - not more.
Less restriction. Less chasing quick fixes. More focus on the foundations.

Before reaching for the latest detox, cleanse or supplement trend, it’s worth stepping back and looking at how you’re already supporting your digestion. The small, consistent daily habits you do like chewing your food, eating enough fibre, staying hydrated, sleeping well and managing stress. These actions are what shape your gut health over time and create sustainable change.

The Core Pillars of Gut Health

1. Sleep

While you’re sleeping, your digestive system is doing some of its most important work.

The nervous system (brain) and gastrointestinal system (gut) communicate bi-directionally through neurotransmitters such as serotonin and melatonin, which influence digestion, circadian rhythm and mood. Poor sleep has been associated with reduced gut bacterial diversity, increased inflammation, bloating and altered bowel motility (Neroni et al., 2021). This is because the digestive system follows your sleep–wake cycle closely.

Quality sleep supports gut barrier integrity, efficient nutrient absorption and healthy bowel function

Action step:

• Aim for consistent sleep and priorities 7–9 hours per night, even on weekends where possible.

• Aim to finish eating at least 2 hours before bed to allow your gut’s natural “clean-up crew” to do its job. When you go to sleep with a full stomach, digestion stays switched on and the gut can’t properly clear leftover food and bacteria overnight.

2. Digest

Digestion begins long before food reaches your stomach. It involves nervous system activation, digestive enzyme release, adequate stomach acid, bile production, nutrient absorption and elimination.

When each step is supported, digestion is more efficient and food is less likely to ferment in the gut and cause of bloating, gas and discomfort.

Action steps:

• Reduce fluid intake 20 minutes before meals, avoid drinking during meals and wait at least 1 hour after eating. Excess fluid can dilute stomach acid which is needed for digestion.

• Include bitter foods such as rocket and dandelion, along with healthy fats to stimulate bile flow. Bile supports fat digestion and nutrient absorption.

Leave Time Between Meals

Your digestive system has a built-in “clean-up crew” called the migrating motor complex (MMC). This process activates a few hours after eating to clear residual food and bacteria from the gut.

Constant snacking interrupts this process, which can slow digestion and increase fermentation. Allowing space between meals supports better gut motility, reduced bloating and improved digestion.

Fibre & Gut Transit

Dietary fibre is one of the most well-researched foundations of gut health. It adds bulk to stool to support regular bowel movements, feeds beneficial gut bacteria and improves microbiome diversity

Different fibres have different effects, but consistently including fibre from whole foods throughout the day is key.

Think vegetables, legumes, fruits, seeds and wholegrains.

3. Hydration

Hydration plays a simple but vital role in digestion by softening stools for easier elimination, it works with fibre to improve gut transit and supports nutrient absorption

Fibre and water work best as a team - fibre needs adequate fluid to do its job properly.

4. Movement

Movement doesn’t need to be intense to support digestion. Even gentle activity, like a walk after meals, can improve gut motility, reduce constipation, support microbial diversity, reduce inflammation and stress

Stress has a direct impact on digestion, so movement that feels supportive rather than punishing is key.

Aim for:

• Gentle movement most days, like walking particularly after larger meals.

If there’s one takeaway, it’s that gut health is built through consistency. Supporting your nervous system, digestion, sleep and daily rhythms lays the groundwork for lasting gut and whole-body health.

If you’re feeling stuck or unsure which foundations need the most support for you, working with a practitioner can help create real, sustainable change.

Neroni, B., Evangelisti, M., Radocchia, G., Di Nardo, G., Pantanella, F., Villa, M. P., & Schippa, S. (2021). Relationship between sleep disorders and gut dysbiosis: what affects what?. Sleep medicine, 87, 1-7. doi.org/10.1016/j.sleep.2021.08.003

Kour, H., & Andola, S. (2024). The crucial link between gut health, mental well-being, and hormonal fluctuations in females. Indian Journal of Health Sciences and Biomedical Research kleu, 17(3), 311-313. DOI: 10.4103/kleuhsj.kleuhsj_468_24