How to Eat for Gut Health

Being a Health Coach who focuses on gut health, one mistake that I see people making often isn't about what they eat...it's HOW they eat. The gut is more than just a part of the digestive system—it's key to your overall health. It's so important that we look after our guts and certain eating styles can help it thrive. I've covered what to eat here but if you want to know how to eat for gut health then read on.

How to Eat for Gut Health: Mindful Eating Practices

Eat Slowly and Chew Thoroughly

Digestion begins in the mouth, so proper chewing is crucial for gut health. Taking your time to chew each bite thoroughly helps break down food mechanically, making it easier for your stomach and intestines to process.

Benefits:

- Improves Digestion: Chewing breaks food down into smaller particles, which helps enzymes digest food more efficiently.

- Reduces Bloating: Swallowing large pieces of food can lead to indigestion and gas.

- Mindful Eating: Eating slowly allows you to tune in to hunger and fullness cues, preventing overeating.

Practice:

- Take smaller bites and aim to chew each bite at least 20-30 times.

- Put down your fork between bites to slow down your eating pace.

2. Avoid Overeating and Listen to Your Body

Eating beyond fullness can strain your digestive system and disrupt the balance of your gut bacteria. Pay attention to your body's hunger and fullness signals to avoid overeating.

Benefits:

- Prevents Digestive Issues: Overeating can lead to discomfort, indigestion, and gas.

- Supports Weight Management: Tuning in to hunger and fullness cues helps prevent unnecessary calorie intake.

Practice:

- Eat until you're satisfied, not stuffed. 80% full is a good rule of thumb.

- Pause midway through meals to check in with your body and assess if you’re still hungry.

3. Limit Distractions While Eating

Multitasking while eating—such as watching TV or working—can lead to mindless eating, poor digestion, and overeating. Being present during meals allows you to fully enjoy your food and recognize when you’re full.

Benefits:

- Improves Digestion: Focusing on your food helps activate digestive processes.

- Reduces Overeating: Mindful eating encourages a healthier relationship with food and promotes better portion control.

Practice:

- Turn off the TV and put away your phone during meals.

- Take a few deep breaths before eating to relax and prepare your body for digestion.

How to Eat for Gut Health: Meal Timing

4. Stick to Main Meals and Avoid Snacking

Our guts have a mechanism called the Migrating Motor Complex, which helps rid our digestive system of food and keeps us regular. It only works when there is no food in the system so leaving 3-4 hours between meals will help the MMC - if you eat between meals you'll interrupt this function.

Benefits:

- Maintains a Stable Gut Microbiome: The MMC is essential for preventing bacterial overgrowth by sweeping away food residue and extra bacteria.

- Prevents Digestive Discomfort: By clearing out undigested food, the MMC helps reduce the risk of bloating, discomfort, and indigestion that can occur when food lingers in the digestive tract.

Practice:

- Eat balanced meals at consistent times throughout the day, try to stick to breakfast, lunch and dinner.

- Fasting and eating lower carb meals can help your body get used to being without food for longer periods of time.

5. Avoid Eating Right Before Bed

Eating late at night or right before bed can lead to indigestion and disrupt the natural rhythms of your gut. Your digestive system slows down as you sleep, so it's better to give it a break before hitting the pillow.

Benefits:

- Improves Digestion: Giving your gut time to digest food before lying down reduces the risk of indigestion and acid reflux.

- Supports Sleep Quality: Proper digestion before sleep can improve overall rest.

Practice:

- Finish eating at least 2-3 hours before bed.

- If you’re hungry before bed, opt for a light snack like a banana or a small handful of nuts.

How to Eat for Gut Health: Hygiene Factors

6. Stay Hydrated Throughout the Day - But Don't Drink Around Meals

Water is essential for digestion and helps maintain the mucosal lining of the intestines. Adequate hydration also supports the balance of beneficial bacteria and aids in the absorption of nutrients. However try not to drink 20 minutes before, during and after meals as it can dilute your stomach acid and make it harder for you to digest your food.

Benefits:

- Prevents Constipation: Proper hydration keeps things moving smoothly through your digestive system.

Practice:

- Drink water regularly throughout the day, aiming for at least eight glasses a day.

- Avoid excessive consumption of caffeinated and sugary drinks, which can dehydrate and negatively impact gut health.

- Stop drinking before you eat and wait 20 minutes after you've finished to have a drink. Having a bitter drink like homemade kombucha or a green veggie juice before meals can help get your digestive juices flowing.

7. Incorporate Digestive Enzymes or Bitters if Necessary

For some people, adding digestive enzymes or bitters can help boost digestion, especially if you experience bloating, gas, or indigestion. These supplements help break down food more efficiently and can ease the burden on your digestive system.

Benefits:

- Supports Digestion: Enzymes help break down proteins, fats, and carbohydrates more effectively.

- Eases Bloating and Gas: Bitters stimulate the production of digestive juices, aiding in smoother digestion.

Practice:

- Consider taking a digestive enzyme supplement with meals if you have trouble digesting certain foods. I use this one.

- Use digestive bitters before meals to stimulate digestion.

Conclusion

Eating for gut health is about more than just what you consume—how and when you eat are just as important. By adopting mindful eating practices, staying hydrated, and paying attention to your body’s signals, you can support your gut microbiome, promote healthy digestion, and improve your overall health. Small changes in your eating habits can lead to significant improvements in gut health over time.

Your gut is at the core of your health, so treat it well, and it will return the favour!