10 Simple Ways to Improve Your Digestion

Digestion doesn’t begin in the stomach. It starts the moment we see or smell food—sometimes even before that. The aroma of a simmering stew, the sight of a vibrant plate, or the memory of a comforting meal can all spark salivation and awaken digestive enzymes. This anticipatory response is the body's innate intelligence at work, preparing us to break down and absorb nourishment.

Digestion is a finely tuned system, engaging our nervous system, microbiome, mechanical movements, and secretions across the entire gut. But modern habits—rushed eating, stress, over-processed foods, and pharmaceutical interference—often disrupt this natural flow.

Digestion is an amazing and complex process that transforms the food we eat into the nutrients our cells rely on. It begins with the senses—smelling, seeing, even thinking about food prompts saliva production and initiates enzymatic activity. In the mouth, enzymes like amylase begin breaking down carbohydrates as chewing reduces food to a texture that’s easier for the stomach to handle. Much of our food today is “soft” and requires less mastication (chewing) which reduces contact with salivary digestive enzymes because we don’t need to chew it as much.  Once swallowed, food travels down the esophagus and enters the stomach, where a highly acidic environment (pH 1–2) helps denature proteins and kill potential pathogens. Here is where big problems can start if stomach acid is low and the pH rises.  Stomach acid also activates pepsin, an enzyme crucial for protein digestion, and it signals the valves to close so that stomach acid doesn’t spill up in to the esophagus. Low stomach acid can actually be an underlying factor in acid reflux - too little acid instead of too much. This is often missed and then exacerbated by PPIs. From the stomach, partially digested food (now called chyme) moves into the small intestine, where most nutrient absorption occurs.

In the small intestine, the pancreas adds enzymes that further break down fats, proteins, and carbohydrates, while the liver and gallbladder contribute bile to emulsify fats. Here, the food we ate just an hour ago becomes amino acids, fatty acids, and simple sugars—building blocks that pass through the intestinal wall into the bloodstream. This is where SIBO can be a real issue when colonic bacteria colonize the small bowel and may steal the key nutrients that we need to fuel our bodies.  

The large intestine, or colon, takes over next, absorbing water and minerals and serving as home to trillions of microbes that ferment undigested fibers into short-chain fatty acids like butyrate. These microbial byproducts nourish the colon lining and support immune and metabolic health. Each step is a reminder: digestion isn’t just mechanical—it’s microbial, chemical, and deeply connected to the entire terrain of the body.

If you’re seeking smoother digestion, more energy, or fewer post-meal discomforts, here are ten helpful tips to support your system from the first bite to the final absorption.

1. Chew Your Food Thoroughly—Really Thoroughly

Most of us chew far less than we think. Food should be chewed until it's nearly liquid before swallowing—this may take 20, 30, even more chews per bite. This not only reduces the load on your stomach and intestines but saturates your food with digestive enzymes found in saliva, beginning the breakdown of carbohydrates and some fats right in the mouth. It’s a simple act that has profound effects.

2. Take Digestive Bitters or Fire Cider Before Meals

Traditional bitter herbs like gentian, dandelion, and artichoke leaf trigger stomach acid, bile, and enzyme production. Similarly, fire cider—an herbal-infused vinegar with garlic, ginger, horseradish, and cayenne—can help "light the digestive fire." We offer a recipe for making your own fire cider in this video. A small spoonful before meals is often enough to activate your system.

3. Incorporate Fermented Foods and Support Your Microbiome

Raw sauerkraut, kimchi, kefir, yogurt, and other fermented foods bring diverse beneficial bacteria into your gut. These microbes support digestion, produce vital compounds like B-vitamins and short-chain fatty acids, and help keep opportunistic species in check. BiotiQuest probiotics—like Sugar Shift®, Antibiotic Antidote®, or Ideal Immunity®—are designed to target specific digestive and microbial challenges with precision.

4. Eat in a Calm, Focused Environment—and Practice Gratitude

Digestion functions best in a parasympathetic state: calm, unhurried, receptive. Rushing through meals, eating on the go, or multitasking tells your body to prioritize survival, not digestion. Instead, create space to sit quietly, breathe deeply, and feel a sense of gratitude for the nourishment in front of you. Even a simple pause before your first bite can recalibrate your entire system.

5. Limit or Avoid Drinking Liquids During Meals

Some digestive health experts suggest that any liquids during meals may dilute your stomach acid and impair protein breakdown. If you're going to sip, keep it small and room temperature. Save the bulk of your hydration for between meals to preserve the stomach’s naturally low pH—an environment critical for mineral absorption and defense against harmful microbes.

6. Use Digestive Herbs and Warming Spices

Ginger, fennel, peppermint, and perilla can ease gas and promote motility. Cumin, coriander, and cardamom stimulate bile flow and help the gut process fats and complex carbohydrates. These herbs have long been used in culinary traditions not just for taste, but for their supportive digestive properties.

7. Avoid Overeating and Late-Night Snacking

Overeating stretches the stomach and slows digestion. And eating close to bedtime can impair both digestion and sleep. Aim to stop eating at least three hours before lying down. This gives your body time to finish the digestive process and allows the gut’s natural overnight cleaning crew—the migrating motor complex—to do its work. This gentle form of intermittent fasting is one of the easiest ways to support digestive reset.

8. Maintain a Healthy Oral Microbiome

The mouth is part of the gut. An imbalanced oral microbiome can introduce unwelcome guests into the digestive tract. Brushing your tongue, flossing, and rinsing with salt water or herbal mouthwashes can support balance. Chewing fresh herbs like parsley or basil can help too—adding beneficial compounds while freshening breath.

9. Watch for Signs of Low Stomach Acid

Symptoms like bloating, belching, or food sitting “heavy” may point to low stomach acid, especially common with aging or long-term use of acid-blocking medications like PPIs. These drugs suppress the very acid that initiates digestion and protects the gut from pathogens. Bitter herbs, apple cider vinegar, and mindful eating can all gently support acid production and digestive strength.

10. Hydrate with Mineral Broths and Herbal Teas

Instead of plain water, nourish your gut with warming liquids like bone broth, ginger tea, or chamomile. These not only hydrate but bring soothing compounds and minerals that support the gut lining, relax the nervous system, and promote digestive flow.

A Final Thought

These tips include time tested wisdom that supports our natural digestive process so that you can tune in, support your terrain, and allow digestion to unfold as it was designed to. In today’s fast paced world, we’ve become to accustomed to eating on the run and/or eating standing up.  A few weeks ago a fried was telling me about her dining table that was stacked up with boxes for more than a year.  She and her husband had been eating standing up all that time.  She cleaned off the table and was surprised by the change that simple step had made in her digestion.  

Let these practices become a foundation—returning to the mindfulness of how nourishment was always meant to be received.