8 Gentle Ways to Support Digestion and Nourish Your Gut

Updated 05/28/25

You’ve probably heard it before: “Health starts in the gut.” It’s a phrase tossed around a lot—but what does it actually mean in day-to-day life? How do we support digestion in a way that feels sustainable, not overwhelming?

While the food we eat matters, the way we eat can be just as important. From chewing to stress levels to how full we feel after a meal, our everyday habits have a big influence on how well our bodies digest and absorb nutrients. And if your digestion feels off—think bloating, gas, sluggishness, reflux—you’re definitely not alone.

Below are eight simple, supportive strategies to help you tune into your digestive process. These are not rules or prescriptions—just ideas to experiment with and observe what feels helpful in your own body. If you’re working with me 1:1, feel free to flag any of these tips you want to explore further together.

1. Pause Before You Feel Stuffed

In Japanese culture, there's a practice called hara hachi bu, which means eating until you're about 80% full. This idea isn’t about restriction—it’s about learning to trust your body's signals and supporting digestion. When we eat past fullness, digestion can feel sluggish and uncomfortable. Pausing at “satisfied” instead of “stuffed” gives your digestive system room to do its job.

2. Rethink the Timing of Water at Meals

Drinking enough water is important for overall well-being, but chugging water right before or during a meal may dilute your digestive juices. Try noticing how your body feels when you drink water 30 minutes before meals instead—and see if you notice a difference in how you digest food.

3. Slow Down and Chew (A Lot)

Yes, you’re already chewing—but probably less than you think! Most people chew a few times and swallow. But aiming for 20–30 chews per bite can make a big difference. Chewing not only breaks down food mechanically, it also mixes food with enzymes in your saliva and signals the rest of your digestive tract to prepare for what’s coming. Think of chewing as your digestive system’s warm-up.

4. Eat When You're Calm

Your nervous system has two modes: fight-or-flight and rest-and-digest. Stress—whether it's a work deadline or feeling rushed during lunch—shuts down digestion. Eating while stressed can lead to bloating, indigestion, and discomfort. If possible, take a few deep breaths before your meal or do something grounding to help your body shift into a more relaxed state.

5. Support Your Stomach Acid (Even If You Have Reflux)

It might sound counterintuitive, but many symptoms of acid reflux and bloating are actually linked to low stomach acid. When acid levels are too low, it can confuse the muscle that keeps stomach contents from flowing upward, leading to reflux. Certain medications, stress, and gut imbalances can all impact stomach acid. Gentle ways to support stomach acid production include incorporating fermented foods, sea salt, apple cider vinegar diluted in water, or Manuka honey (if you tolerate it). Everyone’s different, so it's always best to check in with a provider before adding anything new.

6. Show Your Liver + Gallbladder Some Love

Your liver and gallbladder are part of your biliary system, which plays a big role in digesting fats and absorbing fat-soluble vitamins (A, D, E, K). Supporting this system might look like adding in bitter herbs (like dandelion, ginger, or milk thistle) or avoiding foods that cause irritation for your body. If you’re unsure how your fat digestion is doing, that’s something we can dig into together.

7. Keep an Eye on Thyroid Health

Your thyroid plays a quiet but important role in gut function—especially in how your digestive system moves food along. If the thyroid is sluggish, it can slow motility and digestive secretions, leading to constipation, bloating, or gut imbalances. A full thyroid panel can help identify if hormones like T3 are lower than optimal. If this is something you’re navigating, we can talk through supportive options based on your labs.

8. Soothe and Heal the Gut Lining

If your gut has been inflamed—whether from stress, illness, or digestive struggles—it may need a little extra support to repair and absorb nutrients properly. Some of the foods and supplements that can help soothe the gut include bone broth, fermented foods, L-glutamine, zinc, and herbs like slippery elm and licorice root. .

A Gentle Invitation

Try experimenting with one or two of these ideas this week—no pressure to do them all. Which habits already feel natural? Which ones feel new? Are there any that surprised you?

You don’t need a perfect routine to support digestion—just curiosity, a little patience, and compassion for yourself along the way.

If we’re working together, jot down any reflections or questions and bring them to our next session. I’d love to hear what you're noticing.

Disclaimer: This content is for educational purposes only and is not medical advice. Please consult your healthcare provider before making changes to your diet or lifestyle. Some content may have been created or refined with the help of AI and is reviewed by a qualified nutrition professional.