CW Vol 2 Ed. 26 - How You Eat Matters: Mastering Eating Hygiene
This week, we’re spotlighting a wellness habit that costs nothing—but can make a big difference in how your body feels after meals: eating hygiene. We talk a lot about what to eat, but how you eat plays a powerful role in digestion, nutrient absorption, and even your mood and energy levels. Practicing eating hygiene helps your body shift into “rest and digest” mode—essential for efficient digestion and overall well-being.
Why Eating Hygiene Matters
Eating in a stressed or distracted state shuts down digestion. Your body needs calm, not cortisol, to do its best work.
Practicing eating hygiene can help:
✅ Reduce bloating and digestive discomfort.
✅ Improve energy and nutrient uptake.
✅ Stabilize blood sugar.
✅ Minimize post-meal fatigue and food cravings.
Even the healthiest meals can leave you feeling off if eaten in a rushed or chaotic state. A few small shifts in your routine can turn every meal into a digestive win.
🌿 Spotlight: The Power of Bitters
Want to give your digestion an extra boost? Bitters might be your secret weapon. What are Bitters?
Bitters are plant compounds that have a naturally bitter taste—and they’re incredibly effective at stimulating digestion. When you taste something bitter, your body ramps up production of stomach acid, bile, and digestive enzymes. This “wake-up call” can improve how well you break down and absorb food.
Benefits of Bitters:
Stimulate stomach acid and bile flow
Reduce bloating and indigestion
Support liver and gallbladder health
Help regulate appetite and blood sugar
How to Get Bitters Naturally:
You don’t need a supplement to get started—just add a few of these foods to your routine:
🥬 Dandelion greens – Great raw in salads
🥦 Arugula – Peppery and bitter, excellent with lemon and olive oil
🍊 Citrus peel (zest) – Add to teas or dressings
🫒 Green olives – A savory snack rich in healthy fats
Start your meal with a small bitter salad—arugula, radicchio, and dandelion greens with a vinaigrette made from lemon juice and olive oil. It’s tasty and functional!
🍽️ Eating Hygiene in Action
Before Your Meal:
Pause for 3–5 deep breaths. This simple ritual signals to your nervous system that it’s safe to enter “rest and digest” mode.
Smell your food. Engaging your senses kicks off enzyme production before the first bite.
Express gratitude. It doesn’t have to be elaborate—even a moment of thanks helps calm your mind and promote presence.
During Your Meal:
Sit down and minimize distractions. Step away from your desk, put your phone down, and turn off the TV. Multitasking at meals can confuse your body’s hunger and fullness cues.
Chew your food thoroughly. Chewing 20–30 times per bite may feel awkward at first, but it gives your digestive system a head start and helps reduce bloating.
Set your fork down between bites. This naturally slows your pace and gives your body time to signal fullness.
Avoid drinking large amounts of water with meals. Too much liquid can dilute your digestive juices. A few sips are fine—save most fluids for before or after eating.
Eat until you're satisfied—not stuffed. Slowing down helps you notice satiety signals before you’ve overeaten.
After Your Meal:
Stay seated for 5–10 minutes. Rushing back to work or chores can interrupt digestion before it begins. Let your body do its job!
Take a short walk or stretch. Gentle movement can support healthy blood sugar and digestion.
Track how you feel. Notice bloating, energy levels, or cravings—your body’s feedback helps you make better food and lifestyle decisions moving forward.
View this Newsletter and The Power of Eating Hygiene information sheet for a deeper dive here!
6/25/2025