Gut - Slow It Down: How Meal Habits Impact Your Gut Health

Grace at Meal Times

It’s easy to think gut health is all about what we eat. But how we eat—our pace, our presence, and our habits—matters just as much.

In today’s world of rushed breakfasts, working lunches, and distracted dinners, we often forget one of the simplest healing tools we have: mindful eating.

So let’s slow things down and take a look at how your daily mealtime rituals could be supporting—or sabotaging—your digestion. We'll also explore some herbal and homeopathic helpers to support a more relaxed and effective gut reset.

Why Slowing Down Matters

Digestion starts before you’ve even taken your first bite. The mere thought, sight, and smell of food triggers digestive enzymes and stomach acid production. But if you're eating in a rush, your nervous system stays in "fight or flight" mode instead of "rest and digest."

This means:

• Less stomach acid and enzymes to break down your food

• Poor nutrient absorption

• More bloating, gas, and discomfort after meals

Over time, fast or distracted eating contributes to imbalances like acid reflux, IBS, or fatigue.

3 Simple Rituals to Support Digestion Naturally

1. Take 3 Calm Breaths Before Eating

This activates the parasympathetic nervous system (your "rest and digest" state), helping your gut get ready for the meal ahead. Think of it as pressing the reset button before each bite.

2. Chew More Than You Think You Need

Digestion starts in the mouth. Chewing your food thoroughly not only helps your body absorb more nutrients, but also takes pressure off the stomach and intestines.

Aim for: 15–30 chews per bite. Yes, really!

3. Put Your Fork Down Between Bites

This tiny habit helps you pace your meal and stay connected to the experience of eating, which naturally slows you down and reduces overeating.

Sip to Support: Herbal Teas Before (and After) You Eat

Herbal teas are a gentle and effective way to signal the body to begin digestion—especially if you often feel bloated or heavy after meals.

Some favourites:

• Peppermint – Relieves cramping and stimulates bile flow

• Chamomile – Soothes the gut and calms the nervous system

• Fennel – Reduces gas and bloating

• Ginger – Warms and stimulates sluggish digestion

💡 Tip: Drink your tea about 15–30 minutes before eating to prime the digestive system, or after a heavy meal to help settle things down.

Homeopathy for Fast Eaters, Gas & Gut Fatigue

If you’ve been eating on the go, under stress, or recovering from digestive setbacks, homeopathy offers beautiful support. Here are 3 well-matched remedies to consider:

1. Nux Vomica – For the Stressed, Rushed Eater

Perfect for “Type A” personalities who eat quickly, drink coffee on an empty stomach, and pay for it later with heartburn, irritability, or constipation. Also helps those who feel bloated and restless after overindulgence.

2. Carbo Vegetabilis – For That “Stuck” Feeling

When food feels like it just sits there, especially after rich or fatty meals. There’s often bloating, burping, and a craving for fresh air or loosening clothing.

3. China Officinalis – For Gut Fatigue After Illness

A wonderful remedy for weakness and bloating after diarrhoea, dehydration, or long-term gut imbalances (like post-antibiotic use or traveller’s tummy). The gut feels overly sensitive and you may feel drained or “empty.”

Build a Better Mealtime Routine

Here’s a mindful eating checklist to try today:

✅ Sit down to eat (preferably away from screens)✅ Take 3 deep breaths before you begin✅ Sip a warm herbal tea before or after your meal✅ Chew slowly and put your fork down between bites✅ Notice when you feel satisfied rather than full

These small changes help your body shift into healing mode—improving digestion, reducing inflammation, and increasing overall vitality.

Have You Heard About Bitters? Your Gut’s Forgotten Ally

Bitters are wonderful for gut health

Bitter herbs and foods have been used for centuries to aid digestion, but they’ve almost vanished from modern diets. Bitters like gentian root, dandelion, artichoke leaf, and even culinary bitters like rocket (arugula) or grapefruit peel stimulate the production of saliva, gastric juices, and bile—the essential fluids your body needs to break down food effectively. Taking a small dose of bitters (like a tincture or a bitter herbal tea) about 15 minutes before meals can help reduce bloating, support the liver, and improve nutrient absorption. Think of it as priming the pump—bitters wake up your entire digestive system and get it ready for the food to come. It’s a small ritual with a big impact on gut resilience.

Bonus Gut Love: Try My Gut Seal Formula

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• Calm inflammation

• Repair the gut lining

• Improve nutrient absorption

• Reduce bloating and discomfort

It’s a beautiful foundation if you’re healing from IBS, reflux, gut fatigue, or just trying to love your gut a little more.

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Ready to Eat in a Way That Heals?

Start with your next meal. One slow bite at a time. Your gut will thank you.