Lifelong Foundational Nutrition & Lifestyle Practices for Gut Health - by Justine Bouvier

As a Holistic Nutritionist and Natural Nutrition Clinical Practitioner, I see many people

doing too much for their gut, yet missing the fundamentals that actually allow digestion

and healing to occur.

Gut health doesn’t improve from constant restriction, rotating supplements, or chasing the

next “best” probiotic. It improves when the body is consistently supported through

foundational nutrition, lifestyle, and nervous system regulation.

If I had to narrow gut health down to the most impactful habits I prioritize — both

personally and in practice — these would be the ones.

1. Prepare the Digestive System Before Eating

Digestion begins before food reaches the stomach.

Bitter compounds activate receptors on the tongue that signal the brain and vagus nerve to

initiate digestion. This supports stomach acid production, bile flow, and digestive enzyme

release, all essential for reducing bloating, gas, and post-meal discomfort.

Practical ways to support this:

• A splash of apple cider vinegar in water before meals

• Bitter greens such as dandelion or arugula

• Artichoke

• Herbal bitters

• A small amount of very dark chocolate (85%+)

This step is especially helpful for individuals who experience bloating regardless of

food quality.

2. Support the Nervous System Daily

Chronic stress directly impairs digestion.

When the nervous system remains in a heightened stress response, digestive processes

are deprioritized, immune signaling becomes altered, and intestinal function can slow or

become dysregulated over time.

Rather than eliminating stress entirely, the goal is daily nervous system regulation.

Supportive practices may include:

• Slow, intentional breathing (particularly before meals)

• Time spent outdoors

• Creating pauses in the day

• Allowing rest without guilt

• Cultivating a sense of safety in the body

A regulated nervous system is foundational for healthy digestion.

3. Consume Adequate Fiber — Progressively

Dietary fiber feeds beneficial gut bacteria, which in turn produce compounds that support

the gut lining, immune balance, and inflammation regulation.

For many adults, a long-term goal of 30–35 grams of fiber daily is appropriate, introduced

gradually and intentionally.

Focus on prebiotic fiber sources, such as:

• Garlic, onions, leeks

• Dandelion and chicory root

• Green banana

• Cooked and cooled potatoes, rice, or oats

If fiber intake triggers symptoms, this is important feedback, not a reason for long-

term avoidance. It often indicates an underlying imbalance that needs support first.

4. Address the Gut–Mind–Immune Connection

The gut contains its own nervous system and is in constant communication with the brain

and immune system.

Emotional stress, thought patterns, and internal tension can influence digestion,

inflammation, and gut barrier integrity over time.

Gut health is not only about food intake, it is also about how the body experiences and

processes stress.

Supporting this connection may include:

• Awareness of stress patterns

• Emotional regulation

• Nervous system support

• Creating internal stability and safety

Sustainable health occurs when both physiological and psychological factors are

addressed.

5. Prioritize Dietary Diversity

Microbial diversity is a key marker of gut health.

Aim to include 30 or more different plant foods per week, including:

• Vegetables and fruits

• Herbs and spices

• Nuts and seeds

• Whole grains and legumes

A helpful strategy is to track plant variety over the course of the week. Even small

amounts, one teaspoon or more can contribute to diversity.

This approach encourages nourishment rather than restriction.

6. Guessing Rarely Leads to Resolution

When gut symptoms persist, guessing often keeps people stuck.

Rotating probiotics, removing foods, or adding supplements without understanding what’s

driving symptoms can delay real progress. While these tools have a place, they are most

effective when used with intention, not as a default.

For many people, consistent foundational habits are enough to restore balance. When they

aren’t, further insight may be needed to understand what the gut is responding to.

In those cases, functional testing can be a useful option to provide clarity and guide more

precise support, rather than relying on trial and error.

Final Notes

Gut health is shaped by what we do consistently.

It isn’t built through restriction, random supplements, or repeated trial and error, but

through foundational nutrition and lifestyle habits that support digestion, the nervous

system, and immune balance over time.

For many people, these foundations are enough. When they aren’t, symptoms offer useful

information. Gaining clarity allows for more intentional decisions, reduces unnecessary

intervention, and supports a more individualized approach.

Health is cumulative — it reflects the habits we practice, or don’t, day after day.

In health,

Justine Bouvier

IG: @paleogut

www.justineholisticnutrition.com