So many factors can contribute to the sudden onset of digestive issues. But one of the most underrated and most common contributing factors to digestive issues is meal hygiene. What do I mean by that? I mean how you eat your food.
In the online portion of my program work with clients, I teach my clients good meal hygeine. After watching one of the lesson, one of my clients told me recently she was blown away by how little she chews her food and had never considered how this might impact her gut. Did you know that we should optimally chew eat bite of food about 30 times before swallowing? Â
Chewing is the first step in digestion (after the brain sees the food and registers you are about to eat). When you rush through meals without properly breaking down your food, it enters your stomach in larger chunks. This forces your digestive system to work overtime, leading to discomfort, bloating, and indigestion.
I dare you to pay attention to the people around you and count how many times the average person chews their bite of food.
It probably sounds anal to talk about how much we should chew our food, but remember, digestion actually starts with the brain, and secondly in the mouth. If you’ve got bloating, cramping, constipation or diarrhea, chances are good, you need to start by looking at your meal hygiene.
What is the main cause of digestive disorders?
Besides insufficient chewing, here are some other common contributing factors:
Overeating
Did you know it takes around 20 minutes for your brain to register that you’re full? This is also roughly the same amount of time food will digest in the stomach before it moves on to the intestines. When you eat too quickly, it’s easy to overshoot that mark, leaving you overly stuffed and sluggish. By slowing down, you give your body the chance to catch up, making it easier to stop when you’re satisfied.
Impaired Stomach Function
Your stomach has to step up and compensate when food isn’t chewed properly. This can be hard, especially when so many people already struggle with low stomach acid production. Low stomach acid + large chunks of poorly chewed food = heartburn, indigestion, bloating, and bowel issues.
Drinking Too Much Water With a Meal
Drinking too much water with a meal is one of the most common problems I run across in my work with clients. When we go out to eat in the U.S., it’s not uncommon to get a large glass of ice water placed on the table ahead of your meal. So, drinking lots of water, and drinking cold water is culturally ingrained in us. Drinking too much water with a meal:
Dilutes Your Stomach Acid
Stomach acid (aka hydrochloric acid) is like your digestive powerhouse. It’s crucial for breaking down proteins and absorbing vitamins and minerals. When you drink too much water during a meal, it dilutes this acid, making it less effective at its job. The result? Indigestion, bloating, and poor nutrient absorption.
Slows Down Enzyme Activity
Your body releases digestive enzymes to break down food into tiny, absorbable nutrients. But when there’s too much water in the stomach and intestines, these enzymes can’t work as efficiently. This means your digestion slows down, making it harder for your body to get the nutrients it needs.
Leads to Fermentation and Gas
If food isn’t broken down properly, it can linger longer in your intestines, where it starts to ferment. This can cause excess gas and bloating. Keeping your stomach acid and enzyme levels robust will help prevent this from happening.Â
Gut Bug Imbalance
Believe it or not, the speed at which you eat can affect the delicate balance of bacteria in your gut. Eating too fast can mess with the balance of bacteria in your gut, leading to unwanted fermentation, gas, and inflammation.
The Simple Solution? Slow Down!
Give your digestion the love it deserves by making mealtimes a moment to pause and enjoy. Here’s how to start:
Chew each bite 20-30 times.
Put your fork down between bites.
Take a few deep breaths before you begin eating.
Limit distractions. Turn off the TV, put your phone down, and be present with your meal.
If you’re rushing through meals and struggling with chronic bloating, reflux, or other digestive issues, there might be more going on beneath the surface. It’s time to look deeper and create a strategy that works for you.
The first step is to book a free 15 minute Gut Check Call with me.
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