Foundational
Health
What is Foundational Wellness?
Optimal health starts within.
By prioritizing nutrition, digestion and gut health, you can lay the groundwork for a vibrant and thriving life.
70% of the body’s immune system dwells in the digestive tract, and maintaining a good digestive health is crucial to your overall well-being.
Other wellness pillar are movement and metabolism, rest and stress management, reducing toxic exposure at home and informed self-care using natural solutions.
9 out of 10 most critical health conditions are tied to poor nutrition.
You are what you absorb NOT what you eat.
The typical modern diet is full of highly processed foods and lacks vital nutrients. The chart shows that the average Americans aren’t reaching their daily nutritional requirements on specific viatmins and minerals.
With poor daily nutrition, your body is not optimized to function at its best.
Digestive Health
Here are tips to improve digestion.
🌿 1. Eat Mindfully & Chew Thoroughly
Digestion begins in the mouth. Chewing your food properly triggers digestive enzymes and reduces the burden on your gut.
🥬 2. Prioritize Whole, Fiber-Rich Foods
Fiber from veggies, fruits, seeds (like chia and flax), and whole grains feeds your gut microbiome. Soluble and insoluble fiber work together to sweep toxins, improve bowel regularity and support healthy blood sugar. Aim for 25–35g of fiber daily.
🥕 3. Support Your Gut with Fermented Foods
Foods like sauerkraut, kimchi, coconut yogurt, kefir, miso and tempeh are healthy foods that populate your microbiome with good bacteria.
💧 4. Hydrate, But Not During Meals
Water is essential for moving waste and producing digestive fluids. But chugging water during meals can dilute stomach acid. Hydrate between meals and sip small amounts during.
🛁 5. Lower Stress to Heal the Gut
Stress puts your body in “fight or flight,” not “rest and digest.” Chronic stress can literally alter the gut lining and microbiome. Incorporate deep breathing before meals, daily nervous system regulation, emotional release and processing work.
🦠 6. Cycle in High-Quality Probiotics & Prebiotics
Probiotics add beneficial bacteria. Prebiotics (like garlic, onion, green banana, asparagus) feed them. Think of it like planting a garden—you need both the seeds and the fertilizer.
☠️ 7. Eliminate Gut Disruptors
Cut back or eliminate ultra-processed foods, refined sugar, excess alcohol, dairy or gluten (if necessary). These can inflame the gut lining, disrupt bacteria, and trigger leaky gut.
🌙 8. Honor Your Body’s Rhythm
Your digestion is linked to your circadian rhythm. Eat at consistent times, avoid late-night snacking, and sleep deeply. Your gut does its major repair work at night!
Interested to learn more?
Join the virtual class of Victoria Plekenpol on Thursdays at 6 pm MST to have a better understanding of the importance of Foundational Wellness, and what you can do to take charge of your health.
Victoria is a heart-attack survivor at the age of 21, a loving Mom, and a passionate Functional Nutrition Coach.
Scan the QR code to register.
