GUT HEALTH STARTER KIT
5 min read/ 800 words
Start feeling better fast with this no-BS Gut Health Starter Kit. Learn the 5 essential pillars of gut health and simple habits you can begin today — no opt-ins or overwhelm required.
If you somehow landed here from an old link floating around Pinterest or Google — welcome, sis. Poor thing, that old opt-in lived a good life, but she’s gone now. We’ve evolved. We’re leveling up.
And honestly? You don’t need a giant downloadable PDF to get started on your gut health journey. You need clarity. You need doable steps. You need someone to tell you, “Hey… you don’t have to fix your whole life today.”
So that’s what this updated Gut Health Starter Kit is — a simple, real-life guide to the habits that actually make you feel better.
No complicated routines. No giant grocery lists. No stress.
Just the five things that matter most for your gut, your energy, and your hormones.
Let’s get into it.
Table of Contents
The 5 Pillars of Gut Health (Your New Starter Kit)
These are the exact pillars I teach inside Pain in the Gut Online. And the best part? You do not have to master all five to feel better.
Pick one. Start there. Let it snowball.
Let’s break them down.
Pillar 1: Nutrition
Start with simple swaps — not a full lifestyle overhaul.
Your gut doesn’t need perfection. It needs support. Food can either calm inflammation or poke at it like an annoying little sibling.
Try These Starter Habits:
- Add in 1 gut-friendly food a day (berries, eggs, Greek yogurt, leafy greens)
- Eat protein at every meal
- Pair carbs with protein/fat to keep blood sugar steady
- Swap one ultra-processed snack for something real
- Try eating slowly (your gut loves this)
No banning bread. No guilt trips. Just balance. Read more about nutrition for gut health here.
Pillar 2: Movement
Movement gets digestion moving — literally.
And no, you do not need a gym membership or a workout influencer alter ego.
Try These Starter Habits:
- Walk 10 minutes after a meal (this is magic, btw)
- Do a 5-minute stretch break mid-afternoon
- Try a 10-minute Pilates or beginner strength video
- Stand up every hour if you sit all day
- Dance in your kitchen. Yes, that counts.
Your gut loves gentle, consistent movement. Not punishment workouts. Read more about movement and exercise here.
Pillar 3: Stress Management
Your gut can’t heal when your nervous system is doing the most.
Stress impacts digestion faster than food does. When your brain is spiraling, your gut reacts instantly.
Try These Starter Habits:
- 1-minute deep breathing (inhale 4, exhale 6)
- A daily gratitude prompt
- Taking 60 seconds before meals to breathe
- Five “pause moments” each day — just notice your body
- Say “no” more (and mean it)
It’s not about perfection — it’s about turning the volume down. Learn more about stress and gut health here.
Pillar 4: Sleep
Your gut heals while you sleep. For real.
You can eat beautifully and still feel awful if your sleep is garbage.
Try These Starter Habits:
- Create a tiny wind-down ritual (3–10 minutes)
- Turn off bright screens at least 30 minutes before bed
- Keep your bedroom cool (your hormones will thank you)
- Dim lights 1 hour before bedtime
- Stop eating right before bed when possible
Sleep is the quiet hero of gut health. Read more about sleep and gut health here.
Pillar 5: Hydration
Yes, hydration matters. A lot.
Your gut literally needs water to move things along, deliver nutrients, and keep inflammation down.
Try These Starter Habits:
- Drink consistently throughout the day
- Add electrolytes if needed
- Start your morning with a full glass of water
- Try infused water if plain water bores you
- Add more hydrating foods (fruit counts!)
Tiny hydration habits = big digestion wins. Learn more about hydration here.
How to Use This Starter Kit
You don’t need to overhaul your whole life. Please don’t.
Pick ONE habit from ONE pillar and focus on it this week. Then add another one when you feel ready.
Small steps compound. Momentum builds.
Your gut starts to chill out.
Your energy goes up. Your mood steadies.
This is how real change happens — slowly, gently, consistently.
Want Weekly Support While You Build These Habits?
If you want simple, realistic gut health tips delivered in a fun, supportive, slightly-sassy weekly email, come join my newsletter, Gut Check Weekly.
Inside, you’ll get:
- Tiny doable habits
- Hormone + digestion tips
- Easy recipes
- Mindset shifts
- Real-talk stories
- A fun quiz each week
- Tools to help you feel better without the pressure
If you want to feel supported (and entertained) while you build these habits, come hang out with us:
No pressure, just good vibes and a happier gut.
