Disclaimer

This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition.

Digestion matters

Good digestion helps your body absorb more nutrients, regulate energy, support the gut, balance mood, and maintain overall wellbeing. When digestion is sluggish, mirrored by a low stomach acid, symptoms such as bloating, gas, fatigue, skin issues, and low mood can appear.

Key Principles for Better Digestion

1. Mindful eating

Digestion begins in the eyes. In fact, when it is when we look at our food that our body begins digestion by preparing the stomach to receive food. This is followed by the stimulus of smell which further stimulates digestion. Therefore, try to look and smell your food to promote digestion. Yes, this means no phone or other screens on the dinner table.

  • No screens

  • Look, smell, taste, (why not also touch, first wash your hands though) your food for the most complete sensory experience.

  • Aim for slower meals

2. Ajavath Charvanam Kuryath

"Chew like a goat". Our Ayurveda ancestors summarised in this three-words sentence the importance of chewing for digestion. This may mean to chew at least 20 times per bite.

Chewing thoroughly helps to stimulate digestion by stimulating the vagus nerve to promote parasympathetic activity and production of stomach acid. This, in turn, improves nutrient absorption, reduces bloating, and definitely improves the whole digestive system health since the stomach is the orchestrator of digestion.

2. Support stomach acid

Low stomach acid is common and can cause reflux, bloating, and poor protein digestion (especially those difficult ones like gluten and dairy).

  • Try some apple cider vinegar in water before meals.

  • Combine all tastes in a meal. For example, squeeze some lemon juice on your food, add a pinch of salt and pepper, and add something bitter and something sweet. Enjoy your food.

  • Avoid drinking large amounts of water with meals to avoid diluting stomach acid.

3. Choose whole, minimally processed foods

These are easier on the digestive system and provide essential nutrients.

  • Prioritise vegetables, fruits, whole grains, legumes, nuts, seeds.

  • Limit (ultra‑)processed foods.

4. Eat enough fibre

Fibre feeds beneficial gut bacteria and supports healthy bowel movements. Just by switching to a whole-food diet you are significantly increasing your fibre intake.

  • Include vegetables, legumes, oats, flaxseeds, chia, whole grains

  • Increase fibre and drink enough water.

5. Include bitters

Bitter flavours stimulate digestive enzymes, bile flow, and stomach acid.

For example, rocket, chicory, dandelion greens, radishes, endive.

6. Strengthen the gut microbiome

A diverse, balanced microbiome improves digestion, immunity, and mental wellbeing.

  • Add fermented foods daily (e.g., kimchi, kefir, sauerkraut, kombucha, yoghurt, miso, tempeh, natto, pickles, femented vegetables)

  • Eat prebiotic‑rich foods to give food to eat to your friendly gut bacteria. For example: onions, garlic, leeks, asparagus, bananas (slightly underripe), oats, barley, legumes, artichokes, chicory, chia seeds, flaxseeds, cocoa, sweet potatoes, tomatoes, radishes, sea vegetables.

7. Reduce common gut stressors

These can irritate the digestive tract and disrupt gut flora.

  • Excess sugar, alcohol, caffeine

  • Artificial sweeteners

  • (Ultra‑)processed foods

  • Pesticide residue (choose organic when possible)

  • Use antibiotics only when necessary under medical guidance

8. Manage Stress

Stress slows digestion. Your body does not know the difference between a chasing tiger and your university exam next week. When you need to fight or flight, it’s no time for rest and digest.

  • Try deep breathing, mindfulness, gentle walks

  • Create calm mealtime routines

  • Wait at least 10 minutes after you finish eating before getting back to work

9. Move daily

Movement is important for digestion as well.

  • Movement decreases stress, thus promoting digestion.

  • It is shown that movement improves our gut microbiota, for example by improving diversity.

  • Physical activity helps to stimulate intestinal muscles to move food along the digestive tract

10. Prioritise (quality) sleep

Poor sleep disrupts digestion and the gut microbiome.

  • Aim for 7–9 hours. At least 7 hours is essential. For some people, however this is not sufficient and they need more.

  • Keep a consistent schedule. Try to always wake up at the same time, and go to bed more or less at the same time, possibly before 11pm to avoid a “second wind” of stress hormones coming from the adrenals.

Marco Caspani

Last update: 13/11/2025

Would you like some help to stimulate your inner fire, also known as stomach acid, to improve digestion and your overall wellbeing?

Book a session