Build a Nutrition Foundation

Foundational Nutrition is a way of thinking about diet that goes beyond just eating enough calories or basic vitamins.

It focuses on three big ideas: getting nutrients that work together (synergy), choosing forms of nutrients the body can actually use (bioavailability), and taking care of gut health so food is absorbed properly.

Modern diets often lack key nutrients, partly due to the prevalence of processed foods and declining nutrient levels in crops, which can contribute to fatigue, illness, and chronic disease. 

Foundational Nutrition implications on gut microbiome health

Human diet is one of the most important variables that dictates the community composition of the gut microbiome. Suboptimal diets that are generally lacking in robust nutrients sources and are highly processed reduces the nutritional inputs the gut microbiome receives. Consequently, the gut microbiome will shift towards a metabolically simplistic composition and reduce global diversity. Reductions in community composition can lead to reductions in metabolic diversity, which has been shown to reduce the amount of some nutrients in human serum which can lead to systemic abnormalities and even become precursors to disease states. Conversely, supporting the gut microbiome with a diverse input of nutrients supports a wide array of microbiota, including rare taxa whose metabolism is critical in maintaining human homeostasis. A diverse microbiome community composition leads to a diverse metabolite composition which is bioavailable for the host to utilize. This keeps the body’s physiology functional and promotes global well-being. Source: Townsend, Jeremy R et al. “Foundational Nutrition: Implications for Human Health.” Nutrients vol. 15,13 2837. 22 Jun. 2023, doi:10.3390/nu15132837 https://creativecommons.org/licenses/by/4.0/).

By including not only standard vitamins and minerals but also omega-3 fatty acids, plant nutrients (such as polyphenols), and probiotics for gut health, people can better protect their heart, brain, immune system, and overall energy as they age.

Foundational Nutrition means getting the right kinds of nutrients in forms your body can use, while also keeping your gut healthy.

This helps with energy, mood, immunity, brain function, and long-term health.

• Basic Nutrients
  • Foods: Proteins, whole grains, fruits, vegetables, dairy, nuts, seeds
  • Why: Provide energy, build and repair the body, prevent common deficiencies
• Energy Helpers
  • Foods/Supplements: CoQ10 (meat, fish), creatine (meat or supplements), beets and leafy greens
  • Why: Help cells make energy and keep muscles and organs strong
• Healthy Fats
  • Foods: Fatty fish like salmon or sardines, fish oil, algae oil
  • Why: Lower inflammation and protect the heart and brain
• Plant Power
  • Foods: Colorful fruits, vegetables, herbs, teas
  • Why: Antioxidants protect cells from damage and lower the risk of disease
• Gut Support
  • Foods: Fiber-rich foods, yogurt, kefir, sauerkraut, kimchi
  • Why: Feed healthy gut bacteria, improve digestion, and help absorb nutrients better
• Better Absorption
  • Supplements: High-quality forms of vitamins and minerals (like certain B vitamins and minerals)
  • Why: Make it easier for your body to use nutrients fully and avoid hidden deficiencies

Optimal Takeaways

• Nutrition isn’t just about calories—it’s about quality, variety, and gut health.
• Modern diets and soils provide fewer nutrients than in the past, so gaps are common.
• Key additions for a stronger foundation:
  • Fruits and vegetables rich in plant compounds (polyphenols, carotenoids)
  • Healthy fats, especially omega-3s from fish or supplements
  • Functional nutrients like CoQ10 or creatine for energy and resilience
  • Probiotics and fiber to support gut bacteria and absorption
• Strong gut health makes nutrients more effective, boosting energy, immunity, and mood.
• Foundational Nutrition helps prevent disease and supports healthier aging.

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