Digestion starts before you eat
The first step of digestion is called cephalic digestion, when the digestive system is primed to receive food. It starts with the senses. Looking at food, smelling food, and even just the sheer thought of food signals to the body that it is time to eat. This triggers the digestive system into secreting salivary amylase and lipase, two enzymes produced in the mouth which help to the breakdown of carbohydrates and fats. These enzymes are primarily produced in the mouth, making this step of the digestive process crucial for overall digestion.

The role of stomach acid
The next step is gastric acid and gastric juice production. As cephalic digestion gets underway, the body starts producing hydrochloric acid in the stomach which has 2 major functions:
1. To break apart proteins to make them digestible.
2. To kill off pathogens which may have been ingested with food which reduces the risk of infections.

Gastric acid secretion can be inhibited by stress, meaning, it is important to eat when we are calm, seated, and not in fight or flight mode. Eating on the run, eating while standing, eating while working or doing activities means that the nervous system is not in “rest and digest” mode which can inhibit gastric acid production. This leads to bloating, indigestion, and poor nutrient absorption, which can lead to deficiencies and fatigue over time and even gut infections. Sitting down at a table and eating without distractions is recommended.

Don’t skip chewing
The importance of chewing food completely (mechanical digestion) should not be underestimated. It is recommended to chew each mouthful at least 30 times, or until the food becomes a smooth paste. This is because the stomach only has the capacity to chemically digest food, therefore food entering the stomach should be completely mechanically digested before entering. Chewing properly also ensures that the food is mixed through with salivary enzymes and saliva.

Posture matters
Slouching or hunching over while eating compresses the gastrointestinal organs and can inhibit digestion contributing to gastrointestinal reflux. Eating in an upright position allows the stomach enough space to massage and digest food completely. Avoid laying down for at least 60 minutes after eating to prevent reflux. This means planning dinner a few hours before bedtime, if possible. 

Get moving
Physical activity stimulates peristalsis: the movement of food down the gastrointestinal tract. Movement also helps eliminate trapped gas, and even enhances beneficial bacteria. The gastrointestinal microbiome responds to homeostatic changes, and studies show that exercise increases the number and diversity of beneficial microbial species, therefore staying active may help overall digestive health.

Intense exercise immediately after eating is not recommended as it may divert blood away from the digestive system. Save the intense exercise for pre-meals and choose a short gentle walk immediately after eating.

Hydration (but not too much during meals)
Staying hydrated is required for healthy gastrointestinal function as it supports bowel regularity, mucus membrane integrity and bile flow. However, drinking large amounts of water during meals can dilute gastric acid, leading to poor digestive function. It’s therefore best to sip small amounts (about one cup) during meals, and aim to drink most of your fluids between meals instead.

Healthy digestion is not just what is on your plate, but how your body is prepared to receive it. By making a few simple shifts, like chewing thoroughly, sitting calmly, and moving gently, you may notice real improvements in how you feel after meals.

How we eat truly shapes how we digest, absorb and assimilate our food.