When it comes to digestion, small habits can make a big difference. Whether you're struggling with bloating, sluggish metabolism, or low energy after meals, supporting your digestive system is key to improving how you feel and function every day. These six simple strategies are designed to help you shift into a state where your body can properly break down food, absorb nutrients, and keep things moving smoothly. Let’s dive in.
1. Take a Breath
Seriously—this one is so simple but incredibly powerful. Before you eat, pause and take 5–10 deep breaths. Your body operates in two primary modes: “fight or flight” and “rest and digest.” When you're stressed, rushing, or multitasking, you're stuck in fight-or-flight mode, which suppresses digestion.
To properly break down food and produce digestive enzymes, your body needs to be calm and relaxed. A few slow, mindful breaths before a meal signals to your nervous system that you're safe—no tigers chasing you—so it's time to eat and digest.
2. Chew Your Food (No, Really)
It might sound obvious, but most of us don’t chew our food thoroughly enough. Digestion starts in the mouth, and chewing is a vital mechanical step that makes your gut’s job easier. The more you chew, the less effort your digestive system has to exert—and it helps you stay present and mindful while eating, which also improves digestion.
3. Eat Bitter Foods
Bitter flavors stimulate the production of digestive enzymes, which are essential for breaking down and metabolizing food. Adding bitter foods to your meals is a natural way to support this process. Try incorporating:
Arugula
Dandelion greens
Kale
Mustard greens
Collard greens
Radicchio
Endive
Swiss chard
Broccoli rabe
Brussels sprouts
Cabbage (especially red or purple varieties)
Grapefruit
Parsley
Apple cider vinegar
For extra support, I recommend taking digestive bitters like those from Urban Moonshine about 10 minutes before meals.
4. Go for a Walk After You Eat
A 10–15 minute walk after meals can significantly support digestion and help manage blood sugar levels. You don’t need an intense workout—just gentle movement. Sitting or lying down immediately after eating can slow digestion and keep blood sugar elevated, as your muscles aren’t using the glucose from your meal. On the other hand, intense exercise right after eating can redirect blood flow away from the digestive tract. A walk is the perfect middle ground.
5. Drink Your Minerals Daily
Minerals are essential for digestion. Sodium and chloride (salt) are necessary for the production of stomach acid, a key step in breaking down food. Magnesium, sodium, and potassium help regulate muscle contractions, supporting motility and smooth digestion. They also aid in hydration—so yes, you can “💩 like a champ.”
My go-to mineral mocktail recipe:
16 oz water
6 oz coconut water
Pinch of Redmond’s Real Salt or Celtic Sea Salt
Splash of juice (lemon, lime, cranberry, etc.)
6. Give Your Gut a Break
Your gut needs time to rest and reset between meals. That means avoiding unnecessary snacking, sugary drinks, or random handfuls of candy or chips throughout the day. Constant grazing keeps your digestive system in overdrive.
One of the most powerful resets happens at night. Aim for a 12–14 hour break between dinner and breakfast. For example, if you finish dinner at 7 p.m., hold off on breakfast until at least 7 a.m. Some call it intermittent fasting—I just call it sleep. Either way, it gives your gut time to heal, cleanse, and prepare for a new day of eating.