5 Ways to Support Digestion
Digestion is one of those incredible processes our bodies are constantly working through—day in and day out—without us even having to think about it. And yet, so many of us are dealing with uncomfortable digestive symptoms that seem to linger no matter what we try.
When things feel off, it’s easy to point the finger at certain foods like dairy or gluten. But before jumping to elimination, it's worth asking: Are we actually supporting our bodies in the process of digestion?
From the way we eat, to how we manage stress, to simple habits like staying hydrated and chewing our food—there’s a lot we can do to help our digestive systems function more smoothly. Sometimes it's not just what we eat, but how we support our body in breaking it down and using it.
Stay hydrated but at the right times.
We all know how important it is to drink enough water—but let’s be honest, how many of us are actually doing it consistently?
Staying hydrated plays a major role in supporting healthy digestion. Water isn’t just something to sip on during a workout—it’s essential for almost every step of the digestive process. For starters, it acts as a natural lubricant throughout your entire GI tract, helping food move smoothly from your mouth all the way through to elimination. Without enough water, things can slow down, leading to uncomfortable symptoms like bloating and constipation.
Water also supports nutrient absorption. Once food is broken down, water helps carry vitamins, minerals, and other nutrients through your digestive lining and into your bloodstream. It also combines with stomach acid and digestive enzymes to help break down proteins and other components of your meals.
That said, timing matters. While staying hydrated throughout the day is key, it’s best to avoid drinking large amounts of water during meals. Doing so can dilute stomach acid, which may slow digestion and reduce the efficiency of nutrient breakdown—especially for protein. A few small sips are totally fine, but try to focus on hydrating between meals instead of during them.
Even mild dehydration can throw your digestion off and leave you feeling sluggish. Small, consistent habits can make a big difference—your gut (and the rest of your body!) will thank you:
Keep a water bottle nearby
Add flavor with lemon or herbs
Eat more water-rich foods like cucumbers, oranges, and leafy greens.
2. Fiber Intake
Many of us aren’t getting enough fiber in our daily diets—and it’s more important than you might think when it comes to supporting healthy digestion.
Dietary fiber plays several key roles in keeping your digestive system running smoothly. First, it helps promote regular bowel movements by adding bulk to your stool and keeping things moving through your digestive tract. This can help prevent constipation and support overall gut motility, which is essential for clearing waste and toxins from the body.
Fiber also helps slow down digestion in a healthy way, which can lead to more stable blood sugar levels and better absorption of nutrients from the food you eat. This means your body has more time to fully break down and absorb the vitamins and minerals it needs to thrive.
And here’s something not everyone knows: fiber is food for your gut microbes. The beneficial bacteria in your gut—your microbiome—love to feed on certain types of fiber (called prebiotics). When these microbes are well-fed, they produce short-chain fatty acids that support gut lining health, reduce inflammation, and even help regulate your immune system and mood.
Adding more fiber doesn’t have to be complicated. Gradually increasing your fiber intake and drinking plenty of water alongside it can make a noticeable difference in how you feel—less bloating, more regularity, and better overall digestion. Think:
Veggies with every meal
Adding chia or flaxseeds to smoothies
Snacking on berries or nuts
Choosing whole grains over refined ones.
3. Parasympathetic state
You may have heard the saying, “digestion is a north-to-south process.” If not, you might think it starts in the mouth—but digestion actually begins even before you take your first bite. It starts in your brain! Just thinking about food, or smelling and seeing it, signals your body to prepare for digestion. This early stage is called the cephalic phase, and it sets the tone for how well your body will break down and absorb nutrients.
That’s why it’s so important to be in a relaxed state before you eat. When you're calm, your body enters what's called the “rest and digest” mode, which allows your digestive system to function at its best. But if you're eating on the go, feeling stressed, or distracted by screens, your body stays in “fight or flight” mode—making it harder to digest your food properly.
Creating a calm, present environment around meals can make a big difference. Even simple shifts like turning off the TV, putting your phone away, and taking a few deep breaths before eating can help your body produce the enzymes and stomach acid needed for smooth digestion. The more mindful and relaxed you are at mealtimes, the better your body can do its job—and the better you’ll feel after eating.
4. Slowing Down & Proper Chewing
Eating too quickly can really throw off your digestion. You might notice things like bloating, gas, or that uncomfortable “heavy” feeling after meals. That’s because your body isn’t in the right state to properly break down and absorb your food when it's tense or distracted.
One of the most powerful things you can do to support healthy digestion is to slow down and chew your food thoroughly. Chewing doesn’t just help break food into smaller pieces—it also signals your body to start producing saliva, which contains enzymes that kick off the digestive process right in your mouth. When you don’t chew enough, your stomach and gut have to work a lot harder, and that can lead to indigestion or feeling overly full.
Try aiming for about 20–30 chews per bite, and notice how your body responds when you eat a little more mindfully. It’s a small shift with big impact, and your gut will thank you for it!
5. Stop Eating Close to Bedtime
What (and how) you eat matters—but when you eat can also have a big impact on how you feel.
After you eat, it takes several hours for your body to break down food and begin moving it from your stomach to your small intestine. This digestive process works best when you’re upright and active. But when you lie down too soon after a meal—especially right before bed—it can make things a lot harder on your system.
Eating too close to bedtime can increase the risk of symptoms like acid reflux, heartburn, or a heavy, uncomfortable feeling in your stomach. When your body is still working hard to digest, lying down can allow stomach acid to creep back up into the esophagus more easily, which can be irritating and even painful. This can also interfere with your ability to get deep, restful sleep—your body’s still working when it should be winding down.
Giving yourself a 2–3 hour window between your last meal or snack and going to bed allows your digestive system to do its job without disrupting your rest. If you’re truly hungry later in the evening, aim for something light and easy to digest, like a small handful of nuts or some calming herbal tea.
Remember, quality sleep and good digestion go hand-in-hand. Creating space between dinner and bedtime is a simple habit that can support both.
By tuning into these small but meaningful habits—hydrating mindfully, eating more fiber, relaxing before meals, chewing thoroughly, and honoring your body’s natural rhythms—you’re not just easing digestive discomfort, you’re supporting your body’s ability to absorb and thrive.
Digestion is foundational to overall health, and often the most impactful changes come from the simplest shifts. Be patient with yourself as you build these new routines. With a little consistency and care, your body will start to respond—and you’ll begin to feel the difference from the inside out.
