--- title: "6 Habits That Can Support Better Digestion This Summer – And Why They Matter" entity: "blog" canonical_url: "https://www.saskatoonnaturopathic.com/blog/6-habits-that-can-support-better-digestion-this-summer-and-why-they-matter" markdown_url: "https://www.saskatoonnaturopathic.com/llms/blog/6-habits-that-can-support-better-digestion-this-summer-and-why-they-matter" lastmod: "2025-05-21T16:30:00.000Z" --- Your digestive system is working around the clock to help you absorb nutrients, eliminate waste, and keep your body functioning at its best. But in today’s fast-paced world, digestion is often something we take for granted – until it starts to go off track. The good news? A few simple daily habits can go a long way in supporting smoother digestion, better energy, and overall wellness. Here’s your Daily Digestive Wellness Checklist – with the science behind why each step matters. 1. Start with Warm Lemon Water That morning glass or warm lemon water isn’t just trendy – it can actually support digestion in a few key ways. Warm water helps gently awaken your digestive tract, while lemon may stimulate bile flow from the liver and gallbladder. Why bile matters: Bile is a digestive fluid made by the liver and stored in the gallbladder. When you eat, especially foods containing fat, bile is released into the small intestine. It plays several key roles in digestion: - Emulsifies fats : Bile breaks down large fat globules into smaller droplets, making it easier for digestive enzymes (like lipase) to further break them down. - Supports nutrient absorption : Efficient fat digestion is essential for absorbing fat-soluble vitamins (A, D, E, K). - Helps eliminate waste : Bile carries waste products and toxins (like bilirubin, excess cholesterol and hormones) out of the body through the stool. Gentle stimulation in the morning can help “prime” your system for the day. 2. Chew Thoroughly Digestion starts in the mouth – not the stomach. Chewing your food well (aiming for about 20-30 chews per bite) breaks it down and mixes it with saliva, which contains enzymes that begin digesting carbohydrates. Why this helps: Thorough chewing makes food easier for your stomach to process, reduces the risk of bloating, and enhances nutrient absorption further down the digestive tract. 3. Eat Without Distractions When you’re eating while distracted – scrolling your phone, watching TV, or working – your brain is only half aware that you’re even eating. This matters more than you think. Enter: The “Rest and Digest” state “Rest and digest” refers to the parasympathetic nervous system – the branch of your autonomic nervous system responsible for calming the body and promoting maintenance activities like digestion, repair, and detoxification. When you are in a relaxed state, your body: - Increases saliva and digestive enzyme production - Enhances stomach acid secretion for food breakdown - Stimulates intestinal motility and nutrient absorption On the other hand, stress activates the sympathetic nervous system (“fight or flight”), which diverts blood away from the digestive tract, slows down digestive processes, and reduces enzyme output – all of which impair digestion. 4. Prioritize Fibre-Rich Foods Leafy greens, chia seeds, flaxseed, berries, and colorful veggies are not only nutrient-dense – they’re also rich in fibre, which your gut thrives on. Why fibre matters: Fibre feeds your beneficial gut bacteria (your microbiome), keeps your bowels regular, supports blood sugar balance, and helps you feel full and satisfied. A healthy microbiome also plays a role in immune health, hormone balance, and even mood regulation. 5. Move Your Body You don’t need to hit the gym to support your digestion – event a gentle 10–15-minute walk after meals can work wonders. Added bonus – movement helps to keep you blood sugar levels in check! Why it works: Movement stimulates peristalsis , the involuntary, wave-like muscle contractions that move food through your digestive tract. These rhythmic movements: - Move food along from the esophagus through the stomach and intestines - Help mix digestive enzymes and food for better breakdown - Assist in eliminating waste through the colon 6. Check Your Stress Chronic stress is one of the most overlooked contributors to digestive issues. As we highlighted in point 3, when you’re under stress, your brain signals the release of stress hormones like cortisol and adrenaline , activating the “fight or flight” response. This response prepares your body for action – but digestion takes a back seat. How stress impacts digestion: - Reduces blood flow to the digestive tract - Suppresses enzyme and stomach acid production - Alters gut motility (causing constipation or diarrhea) - Disrupts the gut microbiome by promoting inflammation and reducing beneficial bacteria Simple solution: Before eating, take a few deep breaths, practice gratitude, or do a short mindfulness exercise. Shifting into a calm state can make a big difference in how well your body digests and absorbs your meal. Final Thoughts You may not need a major overhaul to support your digestion – just a few intentional habits practiced consistently is something everyone can benefit from. Start with one or two tips from this checklist and build from there. Your gut (and the rest of your body) will thank you. Want to learn more about personalized digestive care? At Saskatoon Naturopathic Medicine we specialize in root-cause approaches to gut health. If you need help decoding your digestive symptoms, we are experts in rebuilding gut health from the inside out. BOOK NOW