You’re Eating Healthy—So Why Is Your Digestion Still Off?
How to Eat for Optimal Digestion, Energy & Gut Health
Digestion begins before food enters your stomach. How you eat is just as important as what you eat. Use these habits to support optimal digestion, nutrient absorption, and gut health.
1. Eat in a Relaxed State
Digestion works best when you are calm
Avoid eating when rushed, stressed, distracted, or driving
Take 3–5 slow breaths before meals to activate the parasympathetic (“rest and digest”) nervous system
2. Sit Down & Be Present
Eat meals seated—not standing, driving, or multitasking
Avoid screens, emails, and phones during meals
Focus on your food to support digestive enzyme release
Practice being present by showing gratitude for the food on your plate. Think about where it came from and the animal/plant growing to nourish your body, the farmer who seeded the soil for the meal, market it came from, etc.
Avoid lying down after meals to discourage acid reflux symptoms
3. Chew Thoroughly
Chew each bite until food is mostly liquid
Aim for 20–30 chews per bite
Proper chewing reduces bloating, reflux, and indigestion and improves nutrient absorption. Chewing more = less work on the stomach
4. Eat Slowly
Take at least 20 minutes to finish a meal
Slow eating allows fullness hormones (like leptin) to signal properly
Stop eating when comfortably satisfied, not stuffed
5. Don’t Overeat
Large meals overwhelm digestion
Aim to leave meals feeling 80% full. It takes 20 minutes for the brain and stomach to communicate fullness
Portion awareness supports blood sugar balance and movement of food through the digestive tract at proper speeds
6. Limit Fluids During Meals
Avoid drinking during meals
Small sips are okay, but excess fluids can dilute stomach acid and worsen digestion
Drink most fluids between meals, not during
7. Eat Regularly & Avoid Constant Snacking
Allow 3–4 hours between meals
Constant grazing disrupts digestion and insulin balance
Support the body’s natural migrating motor complex (gut “clean-up” waves) by leaving time between meals; this means no snacking either
The migrating motor complex ensures all food and bacteria move through the gut at a healthy speed and “bad” gut bacteria gets swept through to avoid traveling backward or overgrowing resulting in SIBO
Hydrate well between meals to avoid constipation
8. Choose Whole, Real Foods
Prioritize:
High-quality protein
Healthy fats
Fiber-rich vegetables
Minimize processed foods that disrupt the gut microbiome, digestion, burden detox pathways, contribute to weight gain, imbalance hormones, contribute to mental health disorders
9. Avoid Eating Late at Night
Finish your last meal at least 3 hours before bedtime
Late eating interferes with digestion, sleep quality, and metabolic health
10. Notice Your Body’s Signals
Pay attention to:
Bloating
Gas
Reflux
Fatigue after meals
These may signal food sensitivities, low stomach acid, or digestive imbalance
11. Manage Stress
When the body is stressed, it shifts into “fight or flight” mode, which shuts down digestion
Chronic stress can reduce stomach acid, slow gut movement, disrupt the microbiome, increase bloating, reflux, and inflammation
Stress decreases digestive enzyme and stomach acid production
Slows stomach emptying and bowel movements
Increases gut permeability (“leaky gut”) risk
12. Move Your Body
Exercise improves gut movement, bowel regularity reduces bloating and constipation
Aim for daily movement, not just intense workouts
Include:
Walking
Strength training
Mobility or yoga
Take a 10–15 minute walk after meals to support digestion and blood sugar balance
Excessive high intensity training spikes cortisol and slows digestion
Helpful Digestive Supports (As Advised by Your Provider)
Apple cider vinegar or bitters before or between meals
Digestive enzymes
Adequate stomach acid support
Mindful eating practices
When to Seek Additional Support
Talk to your healthcare provider if you experience:
Chronic bloating or reflux
Constipation or diarrhea
Food intolerances
Abdominal pain
Persistent fatigue after eating
Eating is a biological process, not just a calorie event. Supporting digestion through mindful eating habits can dramatically improve gut health, inflammation, hormone balance, and overall well-being.
