1. Plan Ahead: One of the biggest culprits of poor digestion is a rushed and unhealthy diet. Takeout and fast food can wreak havoc on your gut, so it’s essential to plan ahead. Batch cook proteins, grains, and vegetables so that healthy meals are readily available when you’re on the go. This way, you’ll be less tempted to grab something unhealthy when you’re short on time.
2. Don’t Snack: While snacking can be a healthy habit for some, it’s often best to avoid it if you have gut issues or irritable bowel syndrome (IBS). Instead, aim to eat three to four balanced meals spaced three to five hours apart. This gives your gut time to reset between meals, which can improve digestion.
3. Breathe First: Before you dive into your meal, take a moment to breathe deeply. Many of us start eating as soon as we sit down, but this doesn’t give our digestion a chance to turn on. By taking three deep belly breaths before you eat, you’ll signal your brain to tell your digestive system to turn on so it’s ready to break down and properly digest the food you’re eating.
4. Be Mindful: If you eat while you’re distracted or stressed, your digestion will be hindered. You see when you’re focused on your phone, computer, or television, you’re not fully present with your food. That can lead to eating too fast or too much and to poor digestion. Instead, practice mindful eating by putting away electronics and focusing on the smell, taste and texture of your food. This will not only improve digestion, but also make your meals more satisfying.
5. Chew Well: In our fast-paced lives, it’s easy to gulp down food without properly chewing it. However, chewing is an essential part of the digestive process. It creates digestive enzymes that help break down our food. The goal is to chew each bite 15 to 30 times until it reaches an applesauce consistency before swallowing. You’d be amazed what a difference that can make!
6. Hydrate!: Proper hydration is crucial for optimal digestion, but most people drink water at the wrong times. The best time to hydrate is between meals, not during. Of course you can take a few sips, but drinking water while you eat dilutes your digestive enzymes. Aim to drink at least half your body weight in ounces of water each day, and try to consume most of it earlier in the day to avoid frequent trips to the bathroom during the night.

When your digestive system is functioning optimally, your body can more efficiently extract the vitamins, minerals and other vital nutrients from the foods you eat. This can lead to increased energy levels, improved mood and cognitive function and a much stronger immune system. Proper digestion also promotes regular bowel movements, reducing the risk of constipation and other gastrointestinal issues.

By adding these six simple habits into your daily routine, you’ll be well on your way to improving your digestion and overall gut health. Remember, small changes can make a big difference, so start making these changes today and enjoy the benefits of a happier, healthier gut.

If you want to get your gut back on track so you can eat without all the bloat and discomfort, go to the bathroom normally every day without medications and have the freedom and energy to do what you want to do, I’m here to help. Schedule a 15 minute gut health review with me and once I know your symptoms, I’ll give you 3 action steps specific to your situation to get you on the right path. Healing your gut can change everything. Are you ready?