The 5 Pillars of Great Gut Health

I often say that gut health doesn’t need to be complicated. It doesn’t start with fancy powders, cleanses or expensive tests. It starts with the little things we do every single day; the way we eat, the way we listen to our body, the way we honour our food.

Over the years, I’ve watched women walk into my clinic ready to throw the kitchen sink at their gut issues;strict diets, endless supplements, restrictive plans. And time after time, I’ve seen things shift dramatically when we come back to the foundations. These five simple pillars have turned digestive chaos into ease for so many people, and they are free. Simple. Powerful.

They may feel too simple at first. But simple does not mean easy. These are habits woven into the rhythm of your days, and that means they take awareness and practice. And yet, they are worth every ounce of effort.

Let me share them with you.

1. Chew Well

It all begins here, with the very first bite. Did you know that around 30% of digestion happens in the mouth? Chewing transforms food into a soft paste, mixes it with saliva, and begins breaking down carbohydrates before they even hit your stomach.

But most of us rush. Teachers gulping toast before playground duty. Mums grabbing bites of leftovers between school runs. Workers swallowing sandwiches at their desks. I see you. I’ve been you.

When we skip chewing, food lingers undigested. It ferments, bloats, irritates. When we slow down and chew into a paste, we give our gut the chance to do its job with ease. It feels odd at first, your tongue will want to swallow quickly, like it has been trained to do your whole life. But you can retrain it. Sticky notes on the fridge, reminders on your lunchbox, even a mantra before meals: Chew well, love your gut.

2. Only Eat When You’re Actually Hungry

Hunger is wisdom. It’s your body saying, “I’m ready now.” When you feel that gentle rumble in your belly, when your mouth waters at the thought of food, that is your digestive system priming itself. Enzymes and stomach acids begin to flow.

But if you eat just because the clock says so or because you’re bored, tired, stressed, your body hasn’t had that chance to prepare. Food sits heavy, digestion feels sluggish, and you’re left wondering why your gut isn’t happy.

So listen in. Trust your cues. You don’t need to be rigid, but notice the difference between eating with true hunger and eating on autopilot. Your gut will notice too.

3. Mindful Eating

Imagine our ancestors moving through the forest, sun on their skin, air in their lungs, berries in their hands. Eating was a sacred act which is a full-body experience of presence and gratitude.

Fast forward to now. Notifications buzzing. Kids screaming. Deadlines looming. We eat while driving, scrolling, worrying. And we wonder why we don’t feel nourished.

When we eat without presence, the brain can’t tell the gut what’s happening. We miss our fullness signals. We overeat. We overload our systems.

So I invite you to pause. Take one deep breath before your meal. Notice the colours on your plate, the smells rising up, the first bite as it lands on your tongue. It doesn’t need to be a grand ritual. Even a few mindful moments can shift how your body digests and absorbs.

4. Avoid Overeating

This one is so common it almost feels normal. But the gut is not designed to be stretched to capacity. Overeating creates pressure, heartburn, reflux, bloating, constipation. For some, it even pushes the stomach to herniate under the strain.

Think of your gut like a delicate rhythm. When we overload it, we disrupt the song. When we stop before we feel stuffed, we give the body space to process with ease.

This isn’t about restriction. It’s about respect. Respecting the gentle “I’m done” signals, and letting that be enough.

5. Eat a Variety of Fruits and Vegetables (At Least 5 Serves a Day)

Here’s the one you’ve heard a thousand times but let’s give it life again. Plants feed the good guys in your gut. Processed foods and sugars feed the ones that throw everything out of balance.

And here’s the magic: when you start feeding the good guys, your cravings change. Within days, people tell me, “I don’t even want the chocolate or soft drink anymore. I’m actually craving fresh foods.” That’s your microbiome shifting, right there.

You don’t need to overhaul your diet overnight. Just ask yourself: What can I add? Add spinach to your pasta. Add avocado to your toast. Add carrot sticks to your snack. Add a piece of fruit to your morning routine. Small steps add up, and soon you’ll be hitting five serves without even thinking.

Coming Back to the Foundations

So here they are; chew well, only eat when you’re actually hungry, practice mindful eating, avoid overeating, and eat a variety of fruits and vegetables every day.

These aren’t fads. They aren’t trends. They are timeless truths your body already knows. They are the pillars I come back to again and again, with clients, with my family, with myself.

And the best part? When you begin here, so many gut struggles soften, shift, or even disappear. Without the powders. Without the cleanses. Without the price tag.

Simple doesn’t mean easy. But simple can be life-changing.

If your ready to dive in to your own gut healing journey, book a free call here and see what it might look like for you

Be well,
Charmaine xxx