Learn how to promote good digestion and enjoy your meals to the fullest through mindful, relaxed eating.
One of the first things I learned in my Nutritional Therapy Practitioner training was that “digestion begins in the brain and nervous system.” While this might seem surprising at first, it’s backed by solid science.
How Digestion Works
Digestion actually starts before you even take a bite of food. This is called the “cephalic phase” of digestion. When you see, smell, or even think about food, your brain sends signals to get your digestive system ready. Your salivary glands start producing saliva, which contains salivary amylase, an enzyme that helps break down carbohydrates. At the same time, your brain tells your stomach to start producing stomach acid and release digestive enzymes, preparing for the food that's on its way.
Your body’s relaxation response also kicks in during this phase, primarily through the vagus nerve. This nerve connects your brain to various digestive organs, signaling them to relax and get ready to digest. As a result, your digestive muscles loosen, your heart rate slows, and the smooth muscle contractions (called peristalsis) that move food through your system begin.
When your brain, nervous system, and digestive tract are functioning in harmony, and you’re eating in a mindful, relaxed state, digestion flows smoothly. This reduces issues like reflux, bloating, gas, constipation, and diarrhea. Relaxation and proper digestive secretions allow food to break down more efficiently, so your body can absorb nutrients properly.
Unfortunately, many of us eat quickly, on the go, or without much thought. This disrupts the natural coordination between your brain, nervous system, and digestive system. Overeating and digestive discomfort often follow because we aren’t paying attention to our body’s hunger and fullness cues. And perhaps just as importantly, eating mindlessly means you miss out on one of life’s greatest pleasures—truly enjoying your food!
Tips for Better Digestion and Wellbeing Through Mindful, Relaxed Eating
Engage Your Senses Before You Eat. Even before you take your first bite, engage mindfully with your five senses. This includes while you’re cooking. Notice the sights, smells, and textures of the food. Do you notice your body relaxing or your mouth starting to water? Enjoy this part of the process.
Create a Calm Eating Environment. Clear away clutter from your space, arrange your food nicely, and consider playing soothing music or lighting a candle. A calm setting encourages a relaxed state of mind, which promotes better digestion.
Pause and Breathe Before You Eat. Take a few deep breaths before starting your meal. This activates the relaxation response, calming your nervous system and preparing your body for optimal digestion.
Practice Gratitude. Taking a moment to feel grateful for your food can enhance relaxation and boost your mood. Whether you are religious or not, you can express gratitude for the sun, water, earth, animals, plants, and farmers who helped bring your meal to your table.
Allow Enough Time to Eat. Carve out ample time so you can relax, slow down, and fully enjoy your food. Continue to engage with your senses as you savor each bite.
Chew Thoroughly. Proper chewing, or mechanical digestion, helps break down food and makes it easier for your stomach to do its part with chemical digestion. Thorough chewing can even prevent constipation by keeping the digestive process flowing smoothly. Aim to chew each bite until it turns to liquid.
Eat with Loved Ones. In many cultures, meals are social events that promote connection, relaxation, and better digestion. While not every meal needs to be a big social event, eating with loved ones when you can will help you feel more relaxed and connected.
Listen to Your Body’s Hunger and Fullness Cues. Many of us have learned to override our body’s signals, to our own detriment. But slowing down and eating mindfully allows you to tune in to those cues. Your body knows when it's full—if you give it the chance to tell you!
Putting It Into Practice
Even small steps can make a big difference. Reflect on the tips you're most motivated to try in a journal.
Which of these tips are you most motivated to try?
Are there any obstacles you need to overcome to make these changes? How can you overcome them?
When will you put these tips into action?
How often can you realistically implement them?
Aim to start small and be intentional. Challenge yourself, but don’t overwhelm yourself with too many changes at once. I hope this blog was helpful! If you need any further help putting these things into practice, or want more detailed and personalized nutritional help, you can request a nutrition consultation with me here.
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