It’s very simple. Your gut either keeps you healthy or it makes you ill. A healthy gut determines which nutrients to absorb and does an expert job keeping toxins, allergens and microbes out while helping with inflammation. An unhealthy gut contributes to a wide range of diseases, including heart disease, diabetes, cancer, obesity, autoimmune disease and depression.

Ever since the inception of the Human Genome Project, tons of data have shown us the importance of caring for our gut health, so we have learned about probiotics, prebiotics and fermented food, but one area that needs focus is how we eat and what is going on for us while we are eating.

You could be eating a perfect diet, but if you are stressed when you eat or not paying attention to a number of behaviors that enhance your digestion, you may be missing out.

Tips to improve your digestion

-- Manage your stress. Stress has a negative impact on your digestive system because stress hormones directly affect your digestion. If you are eating while you are in fight-or-flight mode, your body thinks you don’t have time to rest and digest.

During periods of stress, blood and energy are diverted away from your digestive system. As a result, you are less likely to absorb nutrients from your food.

It is also important to note that your gut manufactures several hormones such as serotonin, GABA and dopamine that affect your mood. If your gut is not healthy, fewer hormones will be secreted, leading to mood issues and potentially more stress.

Stress has been associated with gastroesophageal reflux disease (GERD), acid reflux, unhealthy microbiome, inflammation, stomach ulcers, diarrhea, constipation, and irritable bowel syndrome (IBS).

As a result, incorporating stress-management techniques such as deep belly breathing, meditation or yoga may improve not only your mindset but also your digestion and your health.

-- Chew your food. Digestion starts in your head. Just thinking of food gets our salivary glands going. This is where the term “mouth-watering” comes from.

Your teeth break down the food into smaller pieces and mix the food with your saliva, which is packed with enzymes that help to break down the food even further. Chewing produces saliva, and the longer you chew, the more saliva is made.

The next stop is the stomach, where your food gets even further broken down by more enzymes and stomach acid. When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Poor chewing has been linked to decreased nutrient absorption as well as undigested food in your intestines which can lead to bloating, gas, heartburn and indigestion. On the other hand, chewing your food thoroughly ensures that you have plenty of saliva for digestion.

-- Eat mindfully. In the world we live in, it’s easy to eat too much too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion. In fact, I think it is fair to say that around 99 percent of our eating is mindless. Eating mindfully is the practice of paying attention to all aspects of your food and the process of eating.

Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS.

To eat mindfully, pause before you start eating and make a conscious decision to eat slowly, focus on your food by turning off your TV and putting away your computer and phone, notice how your food looks on your plate and how it smells, select each bite of food consciously and pay attention to the texture, temperature and taste of your food.

-- Get moving. Regular exercise is an excellent way to improve your digestion. Exercise and gravity help food travel through your digestive system, so taking a walk after a meal may be a great habit to help your body in moving things along.

Short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down. This is because intense exercise diverts your blood and energy away from your digestive system.

Exercise also helps to reduce inflammation, which is great for your microbiome and your overall health.

-- Slow down and listen to your body . When you’re not paying attention to your hunger and fullness cues, it’s easy to overeat and experience gas, bloating and indigestion. It does take time for hormones to communicate with your brain. Some say it can be as long as 20 minutes. Have you ever noticed that when you eat quickly, several minutes after you stop you feel overly full?

I know it is challenging to slow down, but it is one of the best ways to prevent common digestive problems such as pain, bloating, nausea and gas. Try this hack. Start eating with your non-dominant hand. It feels awkward but it will slow you down.

What you eat is vital to your overall health. But the bottom line is that if you don’t eat your food consciously and exercise moderately, you could be asking for digestive trouble even if you eat a very healthy diet.

Ruth Clark, author of the best-selling book “Cool the Fire: Curb Inflammation and Balance Hormones,” is a registered dietitian nutritionist with a master’s in public health and over 35 years of experience. She lives in Sharon and her practice is 100 percent virtual. Clark specializes in mid-life and older women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at ruth@ruthrd.com.

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