Today, I thought we’d go back to the basics and talk about Digestion 101, because digestion is truly a foundation of health.
Digestion, by definition, is the process of mechanically and enzymatically breaking down food into substances for absorption into the bloodstream. It involves two main processes: mechanical digestion and chemical digestion. Mechanical digestion means physically breaking down food into smaller particles so it can go through chemical digestion more efficiently. Chemical digestion uses enzymes, acids and other digestive juices to further break it down into smaller components that can pass through the gut lining and be absorbed into the bloodstream. It involves the whole body and multiple organs. While we could really deep dive into each organ, how it works, it’s role in digestion, etc. this blog post would be the longest you ever seen in your life and so we’re going to touch on the highlights.
Digestion 101: What Happens to Your Food?
We need food to fuel our bodies for energy, growth, repair, hormone production, immune function, and so much more. But before our bodies can use those nutrients, food has to be properly broken down and absorbed. Digestion begins before food even reaches your stomach. And digestion isn’t just about what we eat. How we eat matters, too.
When you see, smell, or think about food, your body begins preparing for the meal by increasing digestive secretions. This is part of what is often referred to as the cephalic phase of digestion.
1. The Mouth
Digestion officially begins when you start chewing.
Chewing physically breaks food into smaller pieces and releases saliva which contains a digestive enzyme called amylase that begins the breakdown of carbohydrates. Saliva also helps moisten food and form it into a bolus that can be easily swallowed.
This is why slowing down and chewing your food thoroughly is so important.
2. The Stomach
Once food reaches the stomach, the stomach muscles mix the food with stomach acid and digestive enzymes to continue breaking it down.
Stomach acid plays several important roles, including helping digest protein, supporting the absorption of certain nutrients, and creating an environment that helps protect us from unwanted microbes entering through food. Learn more about stomach acid HERE.
The stomach contents turn into a semi-liquid mixture called chyme before gradually releasing it into the small intestine.
3. The Small Intestine
This is where a large portion of digestion and nutrient absorption takes place. The pancreas provides digestive enzymes, while bile from the liver and gallbladder helps emulsify fats so they can be broken down and absorbed. Carbohydrates are broken down into simple sugars, proteins into amino acids, and fats into fatty acids and other components.
These nutrients can then be absorbed through the intestinal lining, into the bloodstream and transported throughout the body.
4. The Large Intestine
Anything that wasn’t fully digested or absorbed moves into the large intestine. Here, water and electrolytes are absorbed, while the gut bacteria help ferment certain types of fiber and other compounds. This process produces beneficial compounds such as short-chain fatty acids, which play an important role in gut and overall health.
Anything left over is moved into the rectum and eliminated through the stool.
Mealtime Etiquette: How You Eat Matters
One of the simplest ways to support digestion is to give your body the right environment to digest. Our nervous system plays an important role in digestion. When we’re stressed, distracted, rushing, or eating on the go, our body can shift more towards a “fight or flight” state which is not an idea state for digesting a meal as our bodies move the energy that is supposed to go into digestion to wherever else in the body it feels it is needed most. On the other hand, the parasympathetic nervous system or the “rest and digest” supports digestive activity by promoting saliva production, enzyme secretion and motility.
In simple terms, your body needs to feel safe and relaxed in order to focus on the task at hand: digesting the food you are consuming.
Before Eating
Try creating a simple pre-meal ritual:
- Wash your hands and take a moment to settle in.
- Put away your phone and minimize distractions.
- Sit down rather than eating while standing or driving.
- Take a few slow, deep breaths.
- Relax your shoulders and jaw.
- Notice the smell, appearance, and temperature of your food.
- Take a moment of gratitude & give thanks for the food in front of you.
Even 30–60 seconds of slowing down can help signal to your body that it’s time to eat and digest.
During Your Meal
- Take smaller bites.
- Put your fork or spoon down between bites.
- Chew thoroughly before swallowing.
- Eat slowly rather than rushing through your meal.
- Try to minimize multitasking.
- Pay attention to the taste, texture, and aroma of your food.
- Breathe normally while you eat.
- Stop when you feel comfortably satisfied rather than overly full.
You don’t need to make it complicated, simply give your body the time, attention, and relaxed environment it needs to do the work of digestion.
After Eating
Your meal doesn’t have to end the moment you put your fork down.
If possible:
- Sit and relax for a few minutes.
- Enjoy conversation with family or friends.
- Avoid immediately rushing into a stressful task.
- Consider taking a gentle 5-10 minute walk after your meal. (A little movement after eating can also support healthy blood sugar regulation and digestion.)
One More Piece of the Digestion Puzzle…
Sometimes, even when we’re eating nourishing foods and practicing good mealtime habits, we may still need additional digestive support.
This is where digestive enzymes and/or bitters can be helpful tools for some individuals. Especially if are experiencing bloating after meals or any other type of digestive symptoms.
Digestive enzymes help break down carbohydrates, proteins, and fats, while digestive bitters can help support the body’s natural digestive processes and secretions. Learn more about the difference between enzymes and bitters HERE.
Of course, supplements aren’t a replacement for the fundamentals. Chewing well, eating slowly, managing stress, getting adequate sleep, and building a nutrient-dense diet are still the foundation. But when appropriate, targeted digestive support can be a helpful addition to the bigger picture.
Want to explore digestive support?
I’ve added some of my top recommendations that I give to clients for digestive enzymes + digestive bitters to my Supplement Shop. Check it out HERE.
