Bloating and digestive discomfort aren’t just about what you eat—they’re also about how you eat. Your eating habits, mealtime mindset, and food preparation can significantly impact your digestive health. I have suffered with IBS since I was a child and I have learnt to manage it through my diet AND making sure that I eat in a certain way (plus a few other things, which I will share on another post). If I slip into bad habits, I can be sure that my IBS will flare up and I will look 9 months’ pregnant, feel very uncomfortable and have extremely irritable insides which make me feel miserable. Over the past 20 or so years I have learnt so much about the gut and here’s a post to help inform you why paying attention to how you eat can transform your digestion and help you feel lighter and more energised.
Why “How You Eat” Affects Digestion
- Chewing and Digestion Begin in the Mouth
Digestion starts in the mouth, where enzymes in your saliva begin breaking down food. If you rush through meals without properly chewing, larger food particles reach your stomach, making digestion harder. This can lead to bloating and discomfort. - Mindful Eating Supports Gut Health
Stress and distractions during meals activate your sympathetic nervous system (your “fight or flight” mode), which can slow digestion. Eating mindfully helps your body stay in the parasympathetic state (your “rest and digest” mode), allowing your gut to process food efficiently. - Meal Timing and Portion Control
Overeating or eating too quickly can overwhelm your digestive system, causing bloating and sluggishness. Spacing out meals and eating smaller portions gives your digestive tract time to work effectively. - Hydration Timing
Drinking too much water during meals can dilute stomach acids, making it harder for your stomach to break down food. Sipping small amounts is fine, but aim to drink most of your water between meals.
Simple Tips to Improve Digestion and Stop Bloating
- Chew Slowly and Thoroughly
Aim to chew each bite around 20–30 times. This not only breaks food down into smaller, more digestible pieces but also gives your brain time to register fullness, helping you avoid overeating. - Practice Mindful Eating
- Turn off distractions like your phone or TV.
- Focus on the textures, flavours, and aromas of your food.
- Take small bites and eat at a relaxed pace.
- Stick to Regular Meal Times
Eating at inconsistent times can disrupt your digestive rhythm. Try to eat meals at the same time every day to regulate your body’s internal clock and improve digestion. - Sit Upright While Eating
Slouching while eating can compress your stomach, making it harder to digest food. Sit up straight, and stay seated for at least 20–30 minutes after meals to give your body time to process. - Avoid Overeating
Eating until you’re “stuffed” can overburden your stomach and lead to bloating. Aim for the 80/20 rule: eat until you’re 80% full, leaving room for digestion to function smoothly. - Limit Air-Swallowing Habits
Talking while eating, chewing gum, or drinking carbonated beverages can increase the amount of air you swallow, contributing to bloating. - Engage in Gentle Post-Meal Movement
Light activity, such as a 10–15 minute walk, can help stimulate digestion and reduce bloating after eating. Avoid lying down immediately after meals, as this can lead to reflux. - Incorporate Probiotics and Fibre Gradually
Fermented foods (like yogurt, kefir, and sauerkraut) and high- fibre foods support gut health, but introducing them too quickly can cause temporary bloating. Increase these foods gradually to give your gut time to adjust.
Why It’s Important to Pay Attention to Eating Habits
Poor eating habits not only cause bloating but can also lead to long-term digestive issues like acid reflux, constipation, or IBS (Irritable Bowel Syndrome). By being mindful of how you eat, you can reduce stress on your digestive system, absorb nutrients more effectively, and support a healthy gut microbiome.
Final Thoughts
Improving digestion and reducing bloating isn’t just about cutting out certain foods—it’s about fostering healthier eating habits. By chewing slowly, eating mindfully, and listening to your body, you’ll be giving your digestive system the tools it needs to function optimally.
Take a moment to assess your eating habits this week, and notice how these small changes can make a big difference in how you feel.