Chew your food

Digestion starts in your mouth. Chewing helps to start breaking down food – mixing it with enzymes from saliva which makes it easier for nutrients to be broken down for absorption. For maximum absorption and easier digestion, aim for about 20 chews per bite. This also helps you to slow down while eating and be more aware of hunger & fullness cues.

Cook your veggies

Cooking veggies helps break down the fiber in them, which makes it easier in the digestive system. Raw veggies are harder on digestion and can cause bloating, when you cook them it helps to start the breakdown process and is easier on your body to digest. When making smoothies – I always steam and then freeze the veggies before throwing them into a smoothie vs. putting them in it raw!

Eat without distractions

Practicing mindful eating is so important when it comes to optimal digestion. In a recent study on the stress-digestion-mindfulness triad they found that mindful eating practices are vital for improved digestion by reducing stress response, encouraging nervous-system regulation to promote homeostasis needed for the rest-and-digest mode. Mindful eating offers a scientifically-proven, effective way to help regulate the stress response for optimal digestive function, which is the cornerstone of wellness and survival.

Practice deep breathing

Another way to reduce stress, relax muscle tension and prepare your body for digestion is by taking a few deep breaths while allowing your abdomen to expand before meals. Try taking 3 deep belly breathes when you sit down to eat. Inhale through your nose for six seconds and then exhale gently for six seconds.

Manage stress

Sensing a trend here? That is because stress truly affects everything. Outside of digestion, managing overall stress in your daily life is SO important. Chronic stress causes inflammation in the body by keeping us in a perpetual state of fight or flight. Blood flow to the gut, intestinal motility, intestinal permeability, digestive enzyme production and protective mucus secretion are all affected by stress. This is why anxiety/stress and bloating often go hand in hand. When stressed and anxious, you may experience butterflies in your stomach, nausea, a choked up feeling, trouble swallowing, indigestion, heartburn and diarrhea or constipation. Long term – this stress can lead to poor digestion, nutrient absorption and gut health, causing: heartburn, bloating, cramps, weakening of the intestinal wall’s barrier function, altered bowel function and changes in the number and composition of gut microbes.

Digestive bitters

Digestive bitters are a godsend when it comes to digestive health. They are concentrated blends of different herbs that helps stimulate the digestive system, can be taken before meals to trigger digestive enzyme production, helps the stomach produce bile, and balances hydrochloric acid (HCl) levels in the stomach. There are many benefits of digestive bitters such as:

  • Better digestion
  • Regulates GI motility
  • Can aid an upset stomach
  • Reduced nausea and abdominal pain in those with IBS
  • Can aid bloating, gas, and constipation
  • Can help the body breakdown protein and fat
  • Supports healthy blood sugar levels
  • Helps improve low stomach acid
  • Support liver and detox function
  • Can help curb sugar cravings

Most digestive bitters have a similar mix of herbs but can be formulated into different blends to target specific conditions and symptoms.

Gentle movement

Taking a simple walk after a meal not only helps with reducing blood sugar spikes but also helps aid in digestion. Exercise stimulates peristalsis, which is the process of moving digested food through the GI tract. Exercise also helps prevent water retention and keeps your bowels moving. Doing a full on workout after a meal can be counterproductive so make sure you stick to a walk or some gentle yoga.

Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019 Aug;18(4):48-53. PMID: 32549835; PMCID: PMC7219460.