10 Foundational (And Often Overlooked) Ways to Support Your Digestion
If your digestion feels off (i.e. bloat, irregular bowel movements, gas, burping, pain, reflux) it’s easy to assume you need to “fix” it with an elimination diet, supplements, or a strict regimen. But in the majority of cases, digestive issues aren’t solved by cutting out more foods or taking a “magic” supplement. And you don’t have to accept these symptoms as your normal. These symptoms are often a reflection of how your body is functioning as a whole.
Before jumping into another restrictive diet or spending (more) money on a general gut-specific supplement (like a probiotic), there are foundational, and often over looked ways to support digestion naturally. In a way that works with your body, not against it.
Why Digestion is About More Than Just Food
Digestion doesn’t start in your stomach. It starts in your mouth, brain, and nervous system.
Your gastrointestinal (GI)’s motility, ability to break down (digest), secrete, absorb, and utilize nutrients is influenced by:
Stress levels
Microbiome composition
Hormones
Meal patterns
Lifestyle habits
“Digestive juice” levels (think saliva, stomach acid, pancreatic enzymes, bile)
This is why two people can eat the exact same foods and have completely different digestive experiences.
Supporting digestion isn’t just about what you eat – it’s about how your body processes it. So forget the common saying “you are what you eat,” and reframe it to “you are what you eat, digest, and absorb.”
10 Foundational Ways to Support Digestion Naturally
1. Slow down when you eat
Why it matters:
Digestion begins in the nervous system. If your body is in a stressed or rushed state (think sympathetic nervous system activation or “fight or flight”), then it will not prioritize digestion.
How to implement:
Sit down to eat. Take a few deep breaths before eating. Chew your food mindfully. This activates the cephalic phase of digestion. This is the anticipatory response that gets stomach acid, enzymes, and bile ready to do their jobs. It sounds almost too small to matter. It isn't.
2. Support your body’s natural rhythm
Why it matters:
Your digestive system thrives on consistency and proper spacing between meals. The vagus nerve and migrating motor complex are big here. Irregular meal times or grazing can disrupt digestive signals.
How to implement:
Aim for consistent meal timing and allow space between meals for proper digestion. Thoughtful snacking is fine, grazing is not.
3. Build balanced meals
Why it matters:
Meals that lack protein or fat or have too much/too little carbohydrate can all lead to blood sugar swings, which impact digestion.
How to implement:
Include a balance of protein, healthy fats, and fiber-rich carbohydrates at every meal.
4. Pay attention to raw foods
Why it matters:
While salads, typically a large amount of raw vegetables, are often seen as “healthy” they can be tough on digestion if your digestive system is unhappy or your microbiome out of balance.
How to implement:
You don’t need to avoid salads or large portions of raw vegetables, but tune in to how your GI system responds after eating. This may be your body’s way of telling you there are some deeper imbalances present.
5. Pay attention to carbohydrates
Why it matters:
Your beneficial (commensal) bacteria thrive on fiber-rich carbohydrates and a variety of polyphenols and antioxidants (which come from plants). Without enough of these, the gut environment can become less diverse and less resilient.
How to implement:
Avoid long-term low-carb diets. Instead of focusing on restriction, aim to include a variety of plant foods throughout the week and incorporate fiber-rich carbohydrates.
6. Note bloating patterns
Why it matters:
Symptoms provide clues. The timing of bloat can help identify underlying root causes. This goes for other GI symptoms too.
How to implement:
Notice (and note) when symptoms occur. Is it after meals? Later in the day or upon waking? Or with certain habits? An experienced practitioner will be able to help you decode these patterns (or lack of) to help identify the root cause.
7. Reduce over-restriction, food fear & under-eating
Why it matters:
Chronic restriction of food(s), even when unintentional, can negatively impact digestion over time. Undereating can lead to a slower, more sluggish GI. It will reduce gut motility and can contribute to symptoms like bloat, constipation, and general discomfort. Additionally, constantly avoiding foods/food groups or fearing reactions can create more stress around eating, which further impacts digestion (and quality of life!)
How to implement:
Support your digestion by consistently eating enough to meet your body’s needs, creating balanced and satisfying meals, and gradually reintroducing variety when appropriate. Your digestive system functions best when it feels consistently supported, not restricted or deprived.
8. Support your nervous system daily
Why it matters:
Chronic stress slows digestion and can majorly contribute to symptoms. Acute high levels of stress can speed up digestion and lead to loose stools. Either way, your nervous system and stress levels matter.
How to implement:
Take inventory of what stress is within or out of your control. Incorporate simple daily practices that resonate with you.
9. Be mindful of over-supplementing
Why it matters:
Taking too many supplements without a clear strategy can sometimes do more harm than good. It’s also not taking into account your unique digestive tract and even if it brings temporary relief you still haven’t addressed the “why” of the symptoms presenting in the first place.
How to implement:
Focus on foundational habits before layering in supplements.
10. Improve your bathroom habits
Why it matters:
Digestive health isn’t just about what happens before you eat – it also includes how your body eliminates. Common bathroom habits can unintentionally interfere with proper bowel movements and contribute to symptoms like constipation, bloat, or incomplete elimination.
How to implement:
Avoid straining. Breathe normally, don’t hold your breath. No phone or scrolling on the toilet.
If These Feel Simple - That’s the Point.
Digestive healing shouldn’t start with complex protocols. Often the most impactful changes are the ones that support your body consistently, not perfectly. If digestion still feels inconsistent despite supporting these foundations, it’s often a sign there’s a deeper imbalance worth exploring.
A note before you go
Most of these are free, require no supplements, and can be started today. The reason I lead with foundational work in my practice is that I've seen these basics resolve symptoms that more complicated interventions couldn't touch. Your digestive system is responsive, and it responds quickly when given the right conditions.
If you've addressed the basics and are still struggling, that's usually a sign there's something deeper worth investigating, whether that's an imbalance in the microbiome, low stomach acid, a motility issue, or something else worth testing for. That's where working with a practitioner who can look at the full picture becomes worth it. If you’re interested in working with me, check out my deep dive functional nutrition counseling program!
Ana Cristina Lewis is a functional medicine dietitian specializing in women's health, digestive health, hormones, and fertility. She works with clients virtually across the US.
