I was missing these 3 foundational habits for a long time. Until I studied nutrition I had not heard the importance of how you eat, only about what you eat. Don’t get me wrong, the food you eat is incredibly important, but if you aren’t digesting it well, then you aren’t absorbing all the goodness from it.
If you’ve been struggling with digestive issues and feel stuck, you might be overlooking some simple but powerful foundational habits. Here are three simple habits that can make a big difference in your digestion and overall gut health.
Sit Down to Eat Without Distractions
We live in a fast-paced world, and it’s all too easy to eat while scrolling on your phone or watching TV. However, distracted eating keeps your body from turning on the parasympathetic nervous system, also known as the “rest and digest” mode. Being relaxed when you eat is critical for optimal digestion.
When you’re distracted, your body struggles to produce enough digestive enzymes and stomach acid, both of which are crucial for breaking down food. Without these, even the healthiest meals can leave you feeling bloated or uncomfortable.
I know it can be difficult to set things aside. I struggle hard with it on those busier days! Try setting your phone in a different room when you are eating. It may take some discipline, but sitting down and focusing on your meal is a small habit that yields big benefits.
Eat in a Relaxed State
Digestion and stress don’t mix well. When you’re stressed, digestion slows down, making it harder for your body to absorb the nutrients from your food. Stress can also lead to common digestive issues like bloating, heartburn, reflux, constipation, or diarrhea.
A simple yet effective way to manage this is by taking five deep breaths before your meal and occasionally throughout your meal. Research shows that diaphragmatic breathing supports lowering stress and activates the rest and digest state. This may seem like a minor habit, but it can have a powerful effect on your digestion and overall sense of well-being.
By regularly focusing on relaxing before meals, you create a routine that supports your digestive system, helping prevent those unwelcome digestive symptoms caused by stress.
Chew Your Food Thoroughly
One of the most overlooked aspects of healthy digestion is chewing your food thoroughly. When we chew to an applesauce-like consistency, it lightens the load on our digestive system. Chewing also stimulates saliva production, which contains enzymes that begin breaking down food right in your mouth.
By chewing slowly and thoroughly, you not only support your digestion but also signal your brain to prepare the body for the next stages of digestion. Chewing increases the release of digestive enzymes, helping prevent symptoms like gas, bloating, and heartburn. Large food particles that aren’t properly broken down can ferment in your gut, leading to discomfort, so the simple act of mindful chewing is key.
To help get that chewing goal in, try setting down your fork or spoon between bites. This simple habit can help you slow down and savor your food, promoting better digestion.
Final Thoughts
Supporting your digestion doesn’t always require extreme changes—sometimes, it’s the small, foundational habits that make the biggest difference. By sitting down to eat without distractions, eating in a relaxed state, and chewing your food thoroughly, you can set yourself up for better digestion and sustained gut health. These simple habits might just be a missing piece in your journey to feeling better.
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