Honestly, Vanessa

Between traveling constantly (which honestly isn’t all it’s cracked up to be), being married to a lawyer with a chaotic schedule, keeping up with my studies, and a toddler and three teenaged step kids, I’ve learned one thing real quick, when my digestion is off, everything else just feels off.

My energy drops, my mood changes, and then there’s the ton of brain fog. But when my gut is happy, it feels like my whole body is working with me instead of against me.

In traditional medicine, the gut is considered the foundation of health. And honestly, I get why. The good news is improving digestion doesn’t require some strict diet or complicated food rules.

It’s mostly about simple daily habits that make a huge difference over time. These are things I’ve learned through studying, experimenting, and real life.

One of the biggest things that helped me was learning to eat only when I was truly hungry and trying to keep meals around similar times each day.

We love freedom. Eating when we feel like it. Skipping meals because we’re busy. Snacking impulsively because something sounded good.

The mind thrives on flexibility. But the body?
The body is not wired for chaos, it’s wired for rhythm.

Your body actually likes knowing what’s coming next.

When meals happen around the same time each day, the digestive juices are better regulated, energy feels steadier, and your nervous system doesn’t feel like it’s constantly playing catch-up.

Hunger cues make more sense and regular mealtimes tell your body, you’re safe, you’re supported, and food is coming. No need to stress.

Now of course life isn’t always predictable and with travel, it can become even more unpredictable. My husband wears a million hats, public speaker, fundraiser, side business owner, community leader, lawyer, so his days can be all over the place.

If your schedule is messy like his (or you travel a lot like he does), don’t stress about perfect timing. Just focus on eating when you’re actually hungry and keeping meals simple and easy to digest. Those two alone go a long way.

If you can travel less, your body will probably thank you for it. I actually stopped accompanying my husband on his travels because it was starting to affect my digestion. My digestion started to settle when life slowed down a bit.

Another small habit that made a big difference for me was drinking warm water before eating.

Think of it like warming up your car before driving in winter, it just helps everything run smoother. Cold drinks right before or during meals can slow digestion down, while warmth gently supports it.

I know in Western culture ice-cold drinks are basically the default, but I noticed when I stopped drinking those around meal-times I felt less bloated and heavy afterward.

Your nervous system matters just as much as what you eat.

When you’re stressed, rushing, scrolling, or arguing while eating, your body goes into fight-or-flight mode and digestion takes a back seat.

Even things that don’t feel “stressful,” like traffic, yelling across the table, or mentally running through your to-do list, can shut digestion down.

Now I try to actually sit, breathe, and relax while I eat. Sometimes I’ll even have a warm cup of chamomile about 20–30 minutes before meals if I’m feeling tense. It helps calm my body and gets my stomach ready for food.

Something else that really helped was simplifying my meals.

When you stack a bunch of heavy foods together, like meat, pasta, bread, cheese, and dessert all at once, digestion can get overwhelmed.

Even smoothies with too many ingredients can do the same thing. Keeping meals simpler makes them way easier on your gut.

If you tend to feel heavy or bloated, pairing protein with veggies which is lighter or carbs with veggies usually feel best. If you are more of a high energy person and get hungry fast, you might do better with heartier meals, just balanced instead of chaotic.

When digestion feels off, the best approach is to baby it. Skipping meals or attempting a “reset” often makes things worse. Instead, focus on gentle, nourishing foods that are easier to digest.

Warm soups, steamed vegetables, soft grains, and lighter proteins put less strain on digestion. When you’re already bloated or uncomfortable, heavy meals can make digestion harder and prolong symptoms.

Chewing also matters more than most people realize.

Real digestion officially starts in your mouth. The more you break food down and mix it with saliva, the easier your stomach’s job becomes. Dense foods especially need extra chewing. When I slow down and chew well, I notice way less bloating.

Portion size is another big one.

I love the idea of filling one-third of your stomach with food, one-third with liquid, and leaving one-third empty. It even lines up with Islamic teachings from Prophet Muhammad ﷺ. When I eat until I’m comfortable instead of stuffed, digestion feels so much better.

I also try not to eat so late at night.

Late heavy dinners and constant snacking used to mess me up more than I realized. A lighter breakfast, bigger lunch, and gentler dinner usually feels best for me.

Being present while eating is harder than it sounds.

Cold drinks around meals were easy to give up. Giving up screens during meals was much harder, I love catching up on a show while I eat. But calmer, screen-free meals consistently lead to better digestion and less bloating so I try not to do it too often.

The body digests best when it feels relaxed and focused on eating.

Eating is a full sensory experience. Seeing, smelling, touching, and tasting food all help signal the body to release digestive juices. Even using your hands when it makes sense, like with wraps, fruit, or bowls, can help digestion start more effectively.

And finally, gentle movement after meals helps a lot.

A slow walk or light stretching gets digestion moving and prevents that heavy feeling. Intense workouts right after eating usually make things worse, not better.

Good habits are hard for everyone, yes even people who study health like me. You don’t need to change everything at once. Pick one or two things to try this week and build from there. Small shifts really do add up.

I’d love to hear which habit you’re trying and how it’s helping you. Drop a comment and share your experience 🤍