Make This Easy To Digest… Please
If you think digestion is just about what happens in your stomach, think again! Digestion is like a well-coordinated team, with multiple organs and processes working in sync. Every part of the digestive system plays a vital role, from that first bite of food to the final absorption of nutrients. And when one part is off, the whole system can feel it. Let’s break down how your digestive system works, and how you can support it with simple, easy-to-understand tips.
Your Digestion Dream Team: How Your Gut Plays the Game of Digestion
Think of your digestive system as an all-star sports team, where each phase of digestion plays a crucial role in success. Digestion happens in three phases — pre-game, game time, and post-game. Let’s look at how each phase works together to ensure your body gets the fuel it needs.
The Key Phases and Players of the Digestion Game
Pre-Game: The Cephalic Phase
Every great game starts with preparation, and digestion is no different. The cephalic phase is the warm-up — when you see, smell, or even think about food, your brain sends signals to your digestive system to get ready.
During the pre-game:
Mouth: Your saliva flows as you chew, loaded with enzymes that break down food before it even hits your stomach.
Stomach: Your stomach starts producing acid and digestive enzymes, gearing up to break down proteins and nutrients.
This phase highlights the importance of being mindful while eating. Sitting down, appreciating your plate, and engaging all your senses can optimise digestion!
Game Time: The Gastric Phase
Once food transitions through the esophagus and enters the stomach, it’s time to GO. The gastric phase is where the heavy lifting happens.
During the game:
Stomach: Your stomach works as the team’s powerhouse, using stomach acid and digestive enzymes to break down proteins and kill harmful bacteria.
Muscles: Your stomach muscles churn food, mixing it into a substance called chyme, ready to move on to the small intestine.
The gastric phase is where digestion hits full force, as enzymes and acid team up to break down food and prepare it for nutrient absorption.
Post-Game: The Intestinal Phase
After the stomach has done its job, the real MVPs take the field — the small and large intestines.
Small Intestine: This is where the bulk of nutrient absorption happens. It’s your captain, efficiently absorbing vitamins, minerals, and amino acids into your bloodstream.
Large Intestine: Think of it as the team’s defence. It absorbs water and forms waste, preparing it for elimination.
During post-game:
Nutrient Absorption: Vitamins, minerals, and amino acids are transported to various parts of your body for energy and repair.
Gut Health: The fibre in your diet feeds beneficial gut bacteria, keeping your microbiome in balanced harmony.
Waste Elimination: The large intestine wraps things up by preparing waste for elimination, ensuring your digestive system is ready for the next round.
This phase also emphasises the importance of recovery — proper rest, hydration and a balanced, nutrient-rich diet.
Factors That Impact Team Performance
For any team to perform well, several external factors need to be in check. Similarly, certain things can affect the performance of your digestive system:
How To Support Your Digestive Team
Here are seven strategies to help keep your digestive system performing at its best:
Chew your food thoroughly: The more you chew, the easier it is for your stomach to break down food. Aim for 20–30 chews per bite.
Stay hydrated: Drink plenty of water throughout the day, but avoid large gulps during meals, as it can interfere with stomach acid.
Breathe before eating: Take a few deep breaths before meals to activate your body’s “rest and digest” mode, signalling to your system that it's time to eat.
Create a calm eating environment: Sit down to eat, avoid distractions like phones or TV, and enjoy your food mindfully.
Take a walk after meals: Gentle movement after eating helps stimulate digestion and regulate blood sugar levels.
Eat a balanced diet: Focus on whole foods rich in fibre, like fruits, vegetables, whole grains, beans, and legumes.
Listen to your body: If certain foods consistently cause discomfort, it may indicate an intolerance or sensitivity. Pay attention and adjust your diet accordingly.
For some people, digestion can be more complex due to medical conditions like celiac disease, IBS, or food allergies. If you suspect a serious issue, consult a healthcare provider to develop a personalised plan.
Play the Long Game for Gut Health
Your digestive system is a finely tuned operation, with each organ playing a critical role in overall health. Supporting your gut with good habits—like eating a balanced diet, staying hydrated, and managing stress—will help keep your digestion on track for the long term.
So, next time you sit down for a meal, remember your digestion dream team is always working behind the scenes. What tips are you going to try to support your digestive team? Do you have any others you can share in the comments?
With love and balance, my Friends x
P.S. Here are a few resources to dive deeper into digestion:
Podcast - the Master Class by the Master Women, Mel Robbins. I enjoyed this conversation where she spoke to a gastroenterologist, Dr. Robynne Chutkan about how to improve digestive issues and gut health.
Article - A bit more professional detail on the digestive system and how it works can be found on the National Institute of Diabetes and Digestive and Kidney Diseases website.
Free Resource - Weekly Food Diary to track your food, symptoms and circumstances throughout the week. This will help identify which factors might be impacting your gut health and digestion.
Try the 4x4 breathing method before you eat - Inhale for 4 seconds – Breathe in slowly and deeply through your nose. Hold the breath for 4 seconds – Keep the air in your lungs.v Exhale for 4 seconds – Slowly release the breath through your mouth. Pause for 4 seconds – After exhaling, briefly hold the breath before starting the cycle again. You’ll create a sense of balance, bringing your nervous system into a more relaxed state!
