The gut is the cornerstone of our health with the responsibility of nutrient absorption, vitamin and neurotransmitter production, and maintenance of a protective barrier between the environment and your body. It does these essential tasks through a robust and diverse gut microbiome. Infections or imbalances in the gut lead to a stressed body susceptible to physical (e.g. weight gain, blood sugar and hormone imbalances) and neurological disorders (e.g. anxiety and brain fog). A damaged gut barrier (A.K.A. leaky gut) can result in toxins leaking into your blood that create inflammation, and can lead to autoimmune disease. Learn how good gut health can be achieved through mindful eating; an anti-inflammatory, nutrient-dense diet; adequate sleep; reduced toxin exposure; and exercise.

Eating Mindfully to Improve Digestion

I grew up in a big, crazy family with three older brothers and plenty of chaos. But at dinner time, my mother would have us sit at the table together, say a prayer, and advise us to chew our food (no inhaling!). If we went back to these basics from our childhood, then we would be on our way to better digestion.

Too many people spend their meals in front of a screen, sitting in a car, or rushing out the door. If we slow down and mindfully approach meals, we take a great first step to better digestion, which will translate into improved overall health and better nutrient absorption.

People have been eating mindfully for millennia. Some might say a simple prayer before the meal. Others may take a moment to practice gratitude for the people in their lives or for the food on the table. Some might just take a few minutes to sit quietly and breathe. These small gestures help get our bodies into a relaxed state and prime it for proper digestion by moving us from the sympathetic nervous system, which is known for our “fight, flight, or freeze” responses, to the parasympathetic system known for “rest and digest”.

Practices to Get Your Head into the (Digestion) Game.

Slow Down!

We are all busy! But if you rush around shoveling food into your face (guilty!), then your body will believe you need to be on alert and may have to run from a lion at any moment. So, take your time.

Create the Right Atmosphere

Grab your brown bag and go sit outside in nature. Turn on some mellow music or light some candles and have some reflective time to yourself to decompress. Or do whatever it takes for you to feel relaxed at meal time; this may be eating with someone that makes you laugh, a group of close friends, or even that big, crazy family!

Stop and Breathe

Take a few deep breaths or do a couple minutes of 4-7-8 breathing—breathe in to a count of 4, hold for a count of 7, and exhale to a count of 8.  

Practice Gratitude

Be thankful for your food and loved ones and anything that is going right in your life. This practice can help reduce overall stress as well.

Be Creative

If I am not in the right frame of mind, feeling stressed out, or just off, then I find a spot where I can be alone and hit up the karaoke app on my phone. It may seem a bit weird, but singing makes us feel good and stimulates that parasympathetic system to “rest and digest”!

What to Eat When You are Really Wound Up…

Now what if you just can’t unwind or destress? Maybe you had a big fight with a loved one or your boss has you on a tight deadline? If so, then give your body a little break and have something easy to digest. You can opt for a smoothie or some bone-broth with rice.

When we are stressed, our body reduces its output of HCL and enzymes in our gut and instead puts its energy into resources necessary to get us out of a life or death situation. Blood flow goes to extremities so we can run and to our brain so we can think fast. If we are chronically stressed then our digestion suffers. Low HCL and/or enzymes can lead to poor nutrient absorption, vulnerability to bad bugs, such as salmonella that are normally neutralized in the stomach, and a greater likelihood that partially digested food will slip through the intestinal wall (if you have leaky gut—a condition where you develop increased intestinal permeability) and trigger inflammation, food sensitivities, and even lead to autoimmune disease.

Chronically Stressed? You May Need to Supplement.

If you are chronically stressed, then you may need to go the extra step and supplement to improve your digestion. Digestive enzymes can help break down carbohydrates, proteins, and fat. Ox bile or digestive bitters can further assist in the breakdown of fat, and betaine HCL assists with protein digestion and neutralization of harmful organisms that are ingested.

Improve Long-term Digestive Health Through Stress Reduction

We need to also work to reduce our overall stress load to improve our long-term health and digestion. But first, we need to recognize the areas of life where stress is occurring. This can be obvious, such as work or relationships, but there are many other stressors that can affect or overall wellness. For instance, fluctuating blood sugar, thyroid problems, a parasite or bacterial infection, and toxins all can put stress on our body. Even over-exercising can be a significant stressor. You can work with a doctor or health coach or even do some deep soul-searching to identify your stressors.

Mealtime Hacks to Boost Digestion

So, you have set the mood, feel calm, and are ready to dig in to that juicy hamburger….

Consider Eating Your Protein First

We are all used to eating our hamburger on a bun and our meat with the potatoes. But if you have a short supply of HCL, then it might be worth breaking from the norm and eating the protein first. Also remember that HCL helps neutralize any bad bugs coming in with that meat. So, if you are eating sashimi or rare steak, this is another reason to focus on the meat before you start going for those carbs.

Reduce Your Liquid Intake Right Before and After a Meal

OK, I know that beer tastes better with the burger, but beer and even water is going to dilute your HCL. So, stay hydrated, but do your drinking away from your meals.

Mindfully Chew Your Food

Taking the time to chew will prompt your body to relax and start working on digestion, signaling the release of enzymes and HCL, but it will also help to prevent undigested food from irritating the digestive tract and entering your bloodstream (if you have leaky gut).

Après Your Meal

Relax and stay calm after eating. If you have an hour to chill out, awesome! But if time is limited, then consider going for a short walk or sitting outside for a few minutes, which will get your body going in the right direction for good digestion. If you have to get back to work shortly after eating, then choose less stressful tasks to work on after lunch. If you are lucky enough to have some time to relax, then consider putting your phone down and taking time to just be. Your body will thank you.