10 Commandments To Follow For Better Digestion

By Nutritionist and Hormone Expert Sarah Gale

We've all heard the saying, "you are what you eat," but what about “you are what you eat, digest and absorb”? 

Digestion is essential for our overall health and well-being. It involves a complex network of organs and tissues that work together to break down food, absorb nutrients and eliminate waste. A healthy digestive system ensures that the body receives the nutrients it needs to function optimally, and it also supports the immune system by protecting against harmful bacteria and viruses.

However, digestive issues such as bloating, constipation, and acid reflux are relatively common (but not normal!) and they can often be improved by following some simple tips and habits. 

 

 

That's where the ten digest-best commandments come in, providing practical advice to help support healthy digestion and overall well-being.

So, what can you do to optimise your digestion and get the most out of your meals?

 

1.  Cook From Scratch

Unwrapping food may be convenient, but it skips a vital stage of digestion called the cephalic phase. By preparing our food, we trigger the release of saliva, stomach acid, and enzymes, which help our digestive system prepare for the incoming meal. By preparing our food, even if it only takes 5 minutes, it gets the digestive tract ready.

 

2.  Engage Your Brain

Before eating, engage your brain by thinking about the colours, textures, smells, and sounds of your food. This mental exercise triggers the cephalic phase further and can enhance the digestive process, especially if you pre-prepared your meal.

 

3.  Slow Down

Our ability to digest and absorb food is significantly reduced if we are stressed or multitasking. Try to eat without distractions, take your time, and enjoy your food.

 

4.  Digest-Best Breathing

Before eating, take a few deep breaths to calm your mind and body. This can help you relax and promote the release of digestive enzymes.

 

5.  Eat At The Table

Avoid eating slouched on the sofa or in bed. Sitting upright at a table gives your digestive tract the space it needs to function correctly.

 

6.  Chew Your Food

Chew your food thoroughly, to the point where it would be unrecognisable if you spat it out. This will help break down the food into smaller particles and make it easier for your body to digest.

 

7.  Eat In A Mindful State

Be present while eating, paying attention to the taste, texture, and sensation of each bite. This enhances digestion and absorption and helps you appreciate the meal more.

 

8.  Start With A Bitter Salad

Bitter foods (like rocket, dandelion greens, chicory, coriander, black coffee) stimulate the production of bile, which aids in the digestion of fats. Eating a small salad with bitter greens before a fatty meal can help optimise the breakdown of the fats.

 

9.  Drink Lemon Juice or Apple Cider Vinegar

Drinking 1 tbsp of lemon juice or apple cider vinegar diluted in a little water before a meal can help stimulate the production of stomach acid, which is essential for breaking down proteins and preventing gut infections. If you have any history of stomach ulcers skip this one. 

 

10.  Stop Eating When 80% Full

By eating mindfully, you should feel full a lot quicker. Try to stop eating when you start to feel full, not when your plate is empty. This allows your digestive system to work at its optimal level and avoid overeating.

 

These ten digest-best commandments may seem simple, but they can make a significant difference in how our bodies digest and absorb nutrients. From cooking from scratch to eating in a mindful state, taking care of our digestion can lead to better overall health and wellness. 

So, the next time you sit down to eat, keep these commandments in mind, and you may find that you feel lighter, more energised, and nourished.

 

 

Meet Sarah...

Sarah is our local go-to nutrition and hormone expert. She helps women understand what's actually going on with their hormones and make small, doable food and lifestyle tweaks so they can stop feeling rubbish in their body and dreading their period every month.

After years of being told her symptoms were "normal" (and before finally being diagnosed with PCOS and Hashimoto's) Sarah trained as a Registered Nutritional Therapist and got her health back for good. She's now passionate about helping women get to the root of their symptoms and feel like themselves again, without restriction or overwhelm.

We are delighted to share Sarah's expert knowledge with you through regular articles, which shine a light on everyday issues and offer accessible ways to tackle them.

Sarah is a Registered Nutritional Therapist (MSc), DipION, mBANT, CNHC and founder of Sarah Gale Nutrition. You can find out more about Sarah and the services she offers over at Sarah Gale Nutrition or follow her on Instagram @the_hormone_nutrition.