The 4 S’s of Digestion
Simple Habits for Better Gut Health
When it comes to digestion, it's not just about what you eat, but how you eat. It may not seem like it, but digestion starts long before food gets to your stomach and continues after it leaves, in a complex process involving multiple organs and enzymes.
But, just because you can’t see what’s going on, doesn’t mean you can’t support what’s going on. And, since different macronutrients are digested in different parts of the digestive tract – from the mouth to the intestines – it’s important to support the process each step of the way.
That’s why I came up with the 4 S’s of Digestion – to give clients an easy way to remember the little things they can do that have a big impact.
What are the 4 S’s?
Sit, Slow, Savor, & Supplement.
Following these four steps can help optimize the way your body processes food in order to improve nutrient absorption and minimize digestive discomfort.
Let’s explore each “S” to get you on the road to digestive success. (That’s the 5th S!)
SIT
The first step in healthy digestion is sitting down. This might seem like a no-brainer, but many of us eat while standing, walking, working, or even driving. This can send mixed signals to your body and interfere with the digestive process.
When you sit in a relaxed, comfortable position, you allow your digestive system to function properly. Standing, eating on the go, and scrolling social media or working during a meal can elevate stress and divert energy away from digestion. But when you sit calmly, your body can focus its energy where it’s really needed.
Try this…
Sit down at a table. Steer clear of eating at your desk or while you’re rushing out the door. The simple act of sitting signals to your brain that it’s time for a meal, helping to prepare your body for digestion. This might take a little advance planning – get up a few minutes early so you can sit for breakfast, shift a meeting time to give yourself a window for lunch, do some meal prepping to allow more time to eat dinner.
Avoid eating in a hurry or while multitasking. When you focus on the act of eating, your body can better produce the digestive enzymes needed to break down food.
Take a break. If you must eat at your desk, put work aside and close your laptop – even for just 15-20 minutes.
Check your posture. Slouching can compress the digestive organs, making it harder for your body to fully process food.
SLOW
Now that you’re sitting, it’s time to slow down. But, life can be a whirlwind, and mealtimes can feel like no exception. When we’re rushed or distracted, we tend to eat quickly – and we all know where that leads: bloating, gas, and indigestion. Before you know it, eating fast has become a habit, whether you’re under time pressure or not. Enter chronic digestive issues.
That’s because, when you arrive at mealtime in a heightened state of stress, your sympathetic nervous system is activated – that’s the “fight or flight” mode we all know so well. This can actually hinder digestion, because your body diverts energy away from non-essential functions in favor of dealing with perceived stressors.
But, slowing down while eating helps your body process food more efficiently, reducing the stress on your digestive system.
Easier said than done?
Maybe not.
There’s actually a very easy way to transition from stress to calm by activating your parasympathetic nervous system – that’s the “rest and digest” mode you might be less familiar with. Best of all, it’s something you already know how to do. Breathing.
By slowing your breath and consciously shifting from the sympathetic state to the parasympathetic state, you signal to your body that it’s time to relax and properly process food. This can also help reduce feelings of bloating or discomfort after eating.
Try this:
4-4-4 Breathing – Before your meal, try taking deep, slow breaths—inhale for 4 seconds, hold for 4, and exhale for 4 seconds. Repeat for 2-5 minutes.
Alternate Nostril Breathing – Hold your left nostril closed with your thumb and inhale through your right nostril. Then close your right nostril with your index finger, release your thumb and exhale through the left nostril. Keep the right nostril closed and inhale through the left nostril. Close the left nostril and exhale through the right nostril. Repeat for 2-5 minutes.
SAVOR
Eating mindfully isn’t just about appreciating your food—it’s a powerful tool for improving digestive health.
When you take the time to savor your food, you actually kick off digestion by triggering the release of digestive enzymes in your mouth. Simply looking at your food and taking in the aroma is enough to get the ball rolling. Saliva production and chewing are the first essential steps in breaking down food. The longer you spend savoring and chewing each bite, the more thoroughly your body can process it.
Eating slowly also gives your digestive system time to send signals to your brain that you're full, meaning it’s less likely that you’ll overeat.
Try this…
Focus on your food without distractions. Put down your phone, turn off the TV, close your laptop, and concentrate on the experience ahead.
Appreciate the flavors, textures, and aromas. This mindful approach not only boosts digestion, but also enhances your overall eating experience, making meals more enjoyable and satisfying.
Chew slowly and thoroughly. I mean really chew. Aim for around 20-30 times per bite. This allows your body to break down food more easily and reduces the burden on your stomach and intestines. Sound crazy? Start with 10-15 and work your way up. You’ll be amazed at how much better you feel.
Take breaks between bites. Put your fork or spoon down between bites to give yourself time to chew and swallow.
SUPPLEMENT
Sometimes, in spite of your best efforts, your digestive system might need a little extra help. This is where adding digestive-friendly foods and supplements come in.
Try this…
Bone Broth – Drink a cup of bone broth before meals to soothe and prepare the gut for digestion. Bone broth is packed with collagen, gelatin, and amino acids like glutamine, which are excellent for healing and supporting the gut lining. These nutrients can promote a healthy intestinal barrier and improve digestion.
Digestive Bitters – Consider incorporating digestive bitters into your routine, either as a tincture or in the form of bitter greens (like dandelion or arugula) to stimulate bile and enzyme production. Apple cider vinegar can also help when used before a meal.
Probiotics – Probiotics are beneficial bacteria that help balance the gut microbiome and improve digestion. But you don’t necessarily need a literal supplement. There are plenty of probiotic-rich foods to incorporate like plain yogurt, kefir, and fermented foods like sauerkraut and kimchi. A forkful of sauerkraut a day is about all you need. (but who can stop at one?) Just make sure it says “raw, fermented, live probiotics” on the label.
Fiber-Rich Foods – Incorporating high-fiber foods into your diet, such as fruits, veggies, legumes, and whole grains, can keep your digestive system running smoothly. Fiber adds bulk to stool and helps prevent constipation. It also serves as food for beneficial gut bacteria, promoting overall gut health.
By following my 4 S’s — Sit, Slow, Savor, and Supplement — you can transform your digestion, reduce discomfort, enhance nutrient absorption, and promote a overall health… one bite at a time!
