Nutrition and Mind-Body Techniques for Better Digestion
Does your digestion impact your weight and metabolic health? Absolutely! In this post, I’ll share how improving your digestion can make a healthy natural weight easier. You’ll learn about foods and mind-body practices to improve your gut health. I’ll describe how imbalanced digestion can lead to weight gain and how simple dietary changes and stress-relief techniques can improve your gut and overall health.
When it comes to weight loss, most people focus on calories and exercise. While energy balance is key, when you bring health into the equation (not just the number on the scale, which doesn’t always correlate with health), there’s more to it. I’ve found in my decades of experience working with thousands of people on this issue, each person is a unique puzzle – what works for one, does not necessarily work for another. Sure there are science-based guidelines. They are only the beginning, however, of rebalance for most.
Managing your weight begins at your center – in your gut. A healthy digestive system helps your body break down and absorb nutrients and plays a vital role in regulating your metabolism. Metabolism is the collection of processes and biochemicals that derive energy and nutrients for your whole being’s work, growth and repair from food and water. Healthy digestion can also reduce bloating and inflammation.
Whether it’s adding more fiber to your diet, walking after meals or practicing mindful breathing, these tips can help you maintain a healthy natural weight by improving your digestion.
Understanding Digestion
Your digestive system is fascinatingly (to nerds like me, anyway) complex. If we took what my friend and colleague Kathie Swift calls “the inner tube of life” and unraveled it, it would be 30-40 feet long. If we spread the average absorptive surface area of the system out, it would be about the size of a regulation professional baseball diamond! Digestion has mechanical and muscular, chemical, pH (acid-base), hormonal, neurologic, and immune components. It is deeply entwined and in close communication with every other system of your body. See why we begin there?
The digestive tract does get out of whack – in fact, that’s perfectly normal. Our modern lives and highly refined diets seem custom-made to imbalance our guts. Happily, there are proven ways to rebalance a gut so out of whack that it’s undermining your health.
In this section, key terms are in bold for fast readers (and skimmers).
From the moment you think about eating then see or smell your meal, digestion begins by preparing your body to eat. You pancreas starts generating digestive enzymes, and you begin to salivate. This preparation is called cephalic digestion.
From the time you chew and swallow your food, to when it passes through your intestines, your digestive organs are all participating in their specialized way. For example, your stomach (which is an acid bath (pH2) that aids absorption of minerals, unravels proteins, and acts as a first line of defense against unhealthy microbes), liver (a transformer of toxins), pancreas (a hormone generating gland), and intestines (absorbers and immune modulators) each do their bit.
When you chew, saliva (nutritionists call it liquid gold) starts to break down carbohydrates, and in your esophagus, a wave of peristaltic muscular action kicks in to propel food along its journey through the digestive tract.
The gut microbiome—the trillions of bacteria living mostly in your large intestines (colon)—plays a critical role in feeding your gastrointestinal (GI tract) and in immune health, as well as participating in the final absorption of water, salt, and other nutrients. We have more bacterial cells in our microbiome than all the other cells in our body combined. Tending the inner garden of your gut bacteria can help regulate your appetite, reduce excess inflammation, support hydration and more.
However, when your gut is out of balance because of over-processed food, too much stress, illness, or an underlying predisposition, it can lead to digestive problems. That can ultimately lead to health problems that include excess weight. Qualified nutrition professionals use a combination of food choices, occasional supplements, herbs or spices, and lifestyle choices in flexible protocols to help rebalance digestion and address related metabolic conditions.
I made a brief YouTube video that takes you on a journey through your digestive tract. Click on the image below to check it out.
How Poor Digestion Can Lead to Weight Gain
When your digestive system isn’t functioning properly, it can lead to a range of issues that make it harder to maintain a healthy weight. Here are just a few things that can happen.
Impaired Metabolism and Calorie Utilization:
Unmanaged or too much stress and/or poor-quality food can undermine your body’s ability to convert food into energy in a variety of ways. For example, when you’re undereating, your body may think you are starving, so compensate by slowing your metabolism – sometimes by a lot! Then if and when you binge, you are a fat-generating machine. Another possibility is that too much highly refined food increases hunger and eating. Your body tends to store that excess energy as unhealthful fat. Finally, body fat isn’t just a storage locker for energy – fat is biochemically active. It generates pro-inflammatory molecules that love to help you hold onto water and more fat. Hormone shifts during and before menopause also start to mess around with insulin and other hormones, making the tendencies you’ve managed well when younger much harder to cope with.
Constipation and Bloating:
When your digestive system is backed up, you can experience bloating, fluid retention and toxins (both naturally occurring by products of life & synthetic chemicals you encounter) back up. Not only does this make you feel sluggish and tired, but it can also cause your stomach to appear distended, making you feel heavier. When you’re constipated, it tends to rise to the top of mind and it’s hard to think about anything else.
Inflammation:
Inflammation is the first stage of healing, and thank goodness for it. Chronic digestive issues, however, can trigger inflammation that never moves along to healing – and that inflammation can spread throughout your body. With regard to digestion, a simple way to think about it is that when your gut encounters something it doesn’t recognize (a bright orange Cheeto, for example), it triggers inflammation. Inflammation is often linked to weight gain and most other chronic diseases, as it can interfere with a number of processes. For example, your body’s ability to regulate hormones like insulin, which controls how much fat you store.
Nutrient Deficiencies:
If your gut isn’t breaking down or absorbing nutrients properly, you likely miss out on key vitamins and minerals needed to support a healthy metabolism. This can lead to fatigue, overeating, and weight gain as your body tries to compensate for the lack of nutrients.
Leaky Gut and Insulin Resistance:
Digestive issues, such as leaky gut syndrome (when gut contents leak directly into the bloodstream rather than being absorbed normally), can cause the body to become more resistant to insulin, the hormone that regulates blood sugar. This can lead to high blood sugar levels, increased hunger, and, eventually, weight gain. A leaky gut also impacts the immune system in that when rouge proteins enter the bloodstream, your body creates antibodies to them. You might begin to find yourself having allergic reactions to everything you eat. Some nutritionists suggest that this is how auto-immune conditions begin or worsen.
How Nutrition Can Improve Digestion and Help Manage Weight
A well-balanced whole-food diet that you tolerate is one of the best ways to improve digestion and support weight management. By emphasizing certain foods and taking a sabbatical others, you can give your gut the time and the fuel it needs to come back into balancer and function properly.
Here are some belly basics for digestion.
Whole Foods for Better Digestion:
Fiber-Rich Foods: Foods like vegetables, fruits, and whole grains are rich in fiber, which helps keep your digestive system moving and prevents constipation. Soluble fiber also helps balance blood sugar and lower cholesterol levels, which are important for weight management.
Probiotic-Rich Foods: Probiotics are live bacteria that can improve gut health. Fermented foods like yogurt, kimchi, sauerkraut, and kefir help replenish good bacteria in your gut, improving digestion and your metabolism.
Prebiotic Foods: Prebiotics are a type of fiber that feeds your gut bacteria. Foods like garlic, onions, bananas, and asparagus help support the growth of healthy bacteria, which can improve digestion and prevent unhealthful weight gain.
Hydration: Drinking plenty of water throughout the day helps keep your digestive system functioning smoothly, prevents constipation, and supports a healthy metabolism.
Wisdom: Taking a break from foods, activities, medications or supplements you suspect you are not tolerating well. Work with a qualified nutritionist to begin this process.
Food Sabbaticals for Better Digestion and Weight Control:
Processed Foods and Added Sugars: Processed foods often contain additives and preservatives that disrupt the balance of your gut bacteria. They can lead to digestive issues and weight gain.
High-Fat and Fried Foods: These foods are harder for your body to break down and can cause bloating, indigestion, and weight gain.
Artificial Sweeteners: Some artificial sweeteners can alter your gut bacteria, leading to digestive problems and even weight gain over time.
The Role of Macronutrients in Digestive Health:
Protein for Muscle and Metabolism: Eating lean protein, such as chicken, fish, and plant-based sources, supports metabolism and muscle growth, which can help you stay or get strong.
Healthy Fats: Omega-3 fatty acids, found in fish, nuts, and seeds, can reduce inflammation and support a healthy gut, making it easier to maintain a healthy weight. Monounsaturated fats, like olive oil and avocadoes, are also healthful.
Complex Carbohydrates: Boost fiber with whole grains like quinoa, oats, and brown rice over refined carbs for better digestion and sustained energy. Fiber modulates the rate at which carbohydrates are absorbed from the gut into the bloodstream, so gets you off the rollercoaster of high then low blood sugar.
Mind-Body Techniques to Support Digestion and Weight Loss
Your mind and gut are deeply connected through the gut-brain axis, which means your mental state can directly affect how well your digestive system works. Stress, anxiety, and even your eating habits can interfere with digestion, but mind-body practices can help restore balance. Here are a few that can help.
Mindful Eating:
When you rush through meals or eat while distracted, your body has a harder time digesting food. Practicing mindful eating—slowing down, chewing thoroughly, and savoring your food—can improve digestion, reduce overeating, and help you feel more satisfied with smaller portions. Begin by tuning into your senses, savoring your food and chewing – can you do 10 chews per bite? More?
Mind-body techniques for Digestion:
Certain yoga or qigong poses, such as twists and forward folds, can help stimulate digestion by massaging your abdominal organs. These practices also reduce stress, which can have a positive impact on gut health.
Breathing Exercises:
Some psychologists say we are in a chronic sympathetic (fight, flight, freeze) nervous system state – constant stress. Deep belly breathing activates your parasympathetic nervous system, which is responsible for the “rest and digest” functions. This can help ease digestive discomfort and improve nutrient absorption.
Meditation and Stress Reduction:
Chronic stress can disrupt your digestion and lead to weight gain. Incorporating stress-relieving practices like meditation, journaling, or spending time in nature can help calm your mind and support your digestive health.
Lifestyle Habits That Support Digestion and Weight Management
In addition to nutrition and mind-body techniques, your daily habits also play a role in how well your digestion works.
Sleep and Digestion:
Poor sleep can throw off your metabolism and disrupt your body’s ability to digest food properly. Aim for 7-9 hours of quality sleep each night to support healthy digestion and weight control. If you are struggling with this, get coaching from a nutritionist or other qualified therapist/coach with lifestyle training.
Physical Activity:
Regular exercise helps improve digestion by stimulating the muscles in your digestive tract. Yes, do those core strengthening movements (safely – start slow). It also boosts metabolism, reduces blood sugar and burns calories, making it easier to maintain a healthy weight.
Meal Timing and Portion Control:
Eating consistent, balanced meals at regular intervals helps your digestive system function smoothly. Avoid eating large meals late at night, as digestion slows down when you sleep, leading to potential weight gain.
Your digestive system plays a crucial role in how your body processes food, absorbs nutrients, and manages weight. Poor digestion can lead to weight gain through bloating, slow metabolism, and nutrient deficiencies. However, by making small, sustainable changes—like incorporating fiber-rich foods, practicing mindful eating, and reducing stress—you can support your gut health and naturally manage your weight.
With the right nutrition and a few mind-body techniques, you can help your body work better from the inside out. It’s a bit of effort but it’s so worth it.
Sources
Role of Food Digestion and Digestive System in the Nutritional, Functional and Health Properties of Food Bioactives by Samuel Fernández-Tomé. Nutrients 2024, 16(5), 712; https://doi.org/10.3390/nu16050712 – 29 Feb 2024. This editorial is an overview of several recent research studies on the connection between food, digestion, and health.
A Critical Review on the Role of Food and Nutrition in the Energy Balance Maurizio Fadda et al., Nutrients 2020
This review evaluates the influence of specific foods and dietary regimens on energy expenditure. While there is no “miracle food” for weight loss, it underscores the multifactorial nature of energy balance and the role of nutrition in metabolism. The paper also highlights the potential impact of gut microbiota on energy intake and expenditure.
Effects of Mindful Eating in Patients with Obesity and Binge Eating Disorder. Minari TP, et al. Recent RCT with 82 people studying effect of mindful eating on weight. Nutrients. 2024 Mar 19;16(6):884. doi: 10.3390/nu16060884. PMID: 38542795; PMCID: PMC10975968.
