When people think about improving digestion, they often think about probiotics, digestive enzymes, supplements or eliminating certain foods.
And very often those things can have a place. I defintely use these tools a lot (for myself and with my clients).
But digestion doesn’t happen in isolation. Your gut is influenced by your entire lifestyle, including WHAT you eat, WHEN you eat, HOW you eat, how you SLEEP, how you MOVE and how STRESSED you are.
In other words, your gut loves a good routine too. And some of the most powerful things you can do for your digestion aren’t found in a supplement bottle. You need to FIRST work on improving your day-to-day routine, and then potentially add in the supplements and cleanses…
Here are 8 tips for building a gut-supporting routine, for better digestion and overall health:
1. Give Your Digestive System Some Rhythm
Your digestive system is designed to work in cycles. Between meals, your small intestine experiences a pattern of contractions known as the migrating motor complex (MMC). It helps move residual food particles and secretions through the digestive tract during fasting periods.
The MMC is sometimes described as the gut’s “housekeeping” system… it’s KEY for keeping your gut “clean” and avoiding buildup of excess bacteria.
This is one reason I don’t love the idea of constantly grazing /snacking. If you’re constantly eating, you’re not allowing your MMC to work properly. That’s actually one of the first things I work on with many of my clients; getting them to create a more regular eating routine and eliminate the grazing (primarily to help naturally support their MMC).
Every person is different, and I’m not suggesting that everyone needs rigid meal timing or long fasting periods. But if you’re constantly eating, you’re spending less time in the fasting state in which these motility patterns occur.
For many people, creating reasonable space between meals (rather than constantly snacking) can be a useful part of a digestion-supportive routine.
2. Your Nervous System Is Part of Digestion; Slow Down when eating.
Have you ever eaten a meal when you were stressed, distracted or rushing, and then felt uncomfortable afterward? There’s a reason for that.
Digestion is closely connected to your nervous system. The parasympathetic nervous system - often associated with “rest and digest” - supports digestive processes including saliva production, stomach and intestinal activity.
This is why how you eat matters.
Before you start eating:
Sit down.
Take a few slow breaths.
Notice your food.
Give yourself permission to slow down.
You don’t need to meditate for 20 minutes before every meal. Just taking 30 seconds to shift out of “go-go mode” and into a more relaxed present state can change the way you approach a meal, and how well you digest!
3. Chew Your Food Slowly
This sounds almost too simple, but it’s one of the easiest digestive habits to overlook.
Digestion begins in the mouth. Chewing physically breaks food down and mixes it with saliva, which contains enzymes that begin the digestive process.
Eating quickly can also make it easier to eat past comfortable fullness.
If you want better digestion, nutrient absorption and even weight control… practice eating a little slower and chewing your food thoroughly.
Tip: I tell my clients to chew each bite about 20-30 times or until its practically liquid before swallowing. And put your fork/spoon down between bites; don’t pick it back up until you’ve chewed and swallowed the previous bite.
4. Hydration Matters: Drink TONS of water throughout your day (and supplement as needed)
Adequate hydration is important for overall health and can be particularly relevant to regular bowel movements.
But hydration isn’t simply about drinking huge amounts of water. Think about your entire day: Water + mineral-rich foods + enough fluid throughout the day.
I personally like adding in electrolytes (I use LMNT) as well as bone broth to help with this!
Especially if constipation is an issue, remember that simply adding more fiber without enough fluid won’t solve the problem. Your digestive system needs both the right ingredients and the right environment. Hydration (and lubrication of your colon) is key!
5. Move After Meals
Movement is one of my favorite “free” digestive tools.
You don’t need a hard workout. A 10 minute walk after a meal can support digestion, encourage movement through the gastrointestinal tract and also help support a healthier post-meal blood glucose response.
It can be as simple as: Eat → clean up/brush teeth → go for a short walk.
It’s one of those small habits that can add up over time.
6. Don’t Underestimate Sleep. Prioritize Your Sleep Routine like your Life depends on it!
Sleep and digestion are more connected than many people realize.
Your gut and brain communicate constantly through the gut-brain axis, and sleep influences metabolic, hormonal and immune processes that also affect the digestive system.
Poor sleep can also influence appetite and food choices, making it harder to maintain the habits that support your health.
So if you’re trying to improve digestion, don’t only ask: “What should I eat?” Also ask: “Am I sleeping enough?”
Here are some tips to improve your sleep.
7. Your Circadian Rhythm Affects Your Gut. Aim to Eat at Regular Times Every Day.
Your gut has its own daily rhythms, and your gastrointestinal system is influenced by your body’s broader circadian clock. This is another reason that regular sleep and meal patterns can be helpful.
Our bodies are designed around cycles of activity and rest. Morning light, regular sleep, consistent meal timing and daytime movement can all help reinforce those rhythms.
You don’t need to live by the clock, but creating some consistency can be very beneficial.
8. Stress Can Slow Things Down; Prioritize Stress Management.
The gut and brain are in constant communication. When we’re under chronic stress, our body prioritizes survival rather than digestion.
For some people, stress can contribute to faster bowel movements. For others, it can slow motility and contribute to constipation, bloating or discomfort.
This is why digestive health isn’t just about food.
Sometimes the most helpful question is: “What’s happening in my life right now? How am I managing my stress?”
Here are some tips for lowering stress (and here are more tips specifically for reducing oxidative stress).
A Simple Daily Routine for Better Digestion
You don’t need to implement everything at once. Start with a few basics:
🌅 Morning: Hydrate → get morning light → move your body → eat a nourishing, balanced breakfast once hungry (ideally around the same time daily).
🍽️ Meals: Sit down → breathe → eat slowly → prioritize protein + plants/fiber + healthy fats at each meal → avoid constant grazing.
🚶🏻♀️ After meals: Take a short walk when possible (or do a few squats and heel raises!)
💧 Throughout the day: Stay adequately hydrated.
🌙 Evening: Finish eating with enough time to wind down → reduce stimulation → prioritize quality sleep.
🤍 Every day: Make time for connection, relaxation and things that bring you joy.
Because your gut doesn’t exist separately from the rest of you.
A quick note on supplements. There is absolutely a place for targeted supplements when appropriate. I personally take probiotics daily (and incorporate lots of prebiotics in my meals). Read more HERE. I’m also a big fan of bone broth and electrolytes for staying hydrated and supporting gut balance. Magnesium is also a must at night to keep me regular. And during gut healing protocols, I’ve taken digestive enzymes and other targeted supplements.
But before adding another probiotic, enzyme or powder to your routine, first ask yourself:
Am I eating in a way that supports my digestion?
Am I giving myself enough time between meals?
Am I eating slowly and chewing properly?
Am I moving my body constantly?
Am I well hydrated?
Am I sleeping enough?
Am I managing my stress?
Sometimes the answer isn’t just another supplement. Sometimes it’s a better routine. And routines are something we can build, one small habit at a time. (Then supplements can come after, as a complement!)
Love and Gut-Loving Routines,
Mariana
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