Bloated, sluggish, uncomfortable: It might be poor digestion

"Healing doesn't begin with restriction. It begins with awareness" Ever wondered why you feel bloated after meals or drag yourself through the afternoon with low energy? The problem might not be what you're eating, but how you're eating it. We explore: The forgotten connection between our eating habits, stress levels, and digestive health The 15-30-15 rule Why that 3pm slump and post-meal bloating aren't just "normal parts of modern life". What's Really Happening When Digestion Goes Wrong We've become obsessed with what we eat. Is it organic, keto, paleo, vegan? But we've forgotten something crucial: how we eat shapes the way our bodies process food. When digestion is compromised, it's not just your gut that suffers. Every system in your body feels the impact, from your energy and mood to your hormones and skin. Think of digestion as the first step in nourishment. If that step is incomplete, if food isn't broken down properly, it creates a ripple effect that can eventually lead to fatigue, hormone imbalances, skin issues, and even chronic disease. The good news? Most of our digestive saboteurs are simple habits we can change. The Five Root Causes I see in Clinic Low stomach acid Low stomach acid is perhaps the most misunderstood cause of digestive issues. Many people are prescribed acid-blocking medications for reflux when the real problem is often too little acid, not too much. Without enough stomach acid, food lingers and ferments, creating the very symptoms we're trying to treat. Enzyme and bile deficiency Enzyme and bile deficiency means your body struggles to break down proteins, fats, and carbohydrates properly. Whether due to age, stress, medications, or gallbladder removal, it's like trying to conduct an orchestra without a conductor. Everything feels out of sync. Chronic stress Chronic stress keeps your body stuck in fight-or-flight mode, shutting down the rest-and-digest response your gut needs to function. You can eat the cleanest meal, but if you're eating it while stressed, your body won't receive it properly. Inflammation Inflammation from processed foods, medications, or food intolerances damages the gut lining and can lead to leaky gut, where toxins and undigested particles leak into your bloodstream, triggering symptoms that can appear far from the gut itself. Microbial imbalance Microbial balance happens when beneficial gut bacteria are depleted through antibiotics, stress, or poor diet, allowing opportunistic microbes to take over. The gut is like a garden…neglect the flowers and the weeds will thrive. The Simple Solution: The 15-30-15 Minute Rule Instead of jumping straight to supplements or restrictive diets, start with something beautifully simple; what I call "the digestive pause". Digestion isn't just chemical, it's a sensory experience that begins with the sizzle of food in the pan, the aroma of herbs, and the colors on your plate. These cues trigger your body to release saliva, acid, and enzymes, preparing to receive food. Fifteen minutes before eating, shift your gear from stress into calm. This is where herbal digestive bitters come in. Just a few drops awaken bitter receptors throughout your gut, priming acid and enzymes. Sit down properly, lay out your meal, and offer some gratitude. This simple ritual helps you move into rest-and-digest mode. During your thirty minutes of eating, slow down and savour the sensory experience. Smell your food, taste it, chew thoroughly until it becomes liquid before taking the next bite. Put your fork down between bites and protect your mealtime from screens and stress. Fifteen minutes after eating, take a gentle walk. This supports digestion, balances blood sugar, and reduces bloating naturally. Rediscovering the Lost Taste of Bitterness Our modern diets are dominated by sweet, salty, and savoury flavors, while bitterness has been stripped away. Yet for centuries, bitter foods like rocket, dandelion, chicory, and grapefruit peel were dietary staples that toned digestion and regulated appetite. European cultures preserved this wisdom with aperitifs before meals and digestifs afterward. When I reintroduce bitters to patients - whether through herbal tinctures or simple foods like rocket and dandelion - they often notice relief within days. Bitterness isn't harsh medicine; it's the body's way of saying "prepare, food is coming". The Heart of Healing Healing doesn't begin with restriction, it begins with awareness. When we slow down,and engage all our senses, we transform not just digestion but our entire relationship with food. Because digestion isn't isolated. It's the foundation of the body's rhythm of nourishment, repair, and renewal. Practical Action Steps Choose one meal per day to eat mindfully Implement the 15-30-15 minute rule Incorporate bitter foods or herbal bitters Notice your current eating patterns without judgment Create simple rituals around mealtime Connect with Me: Visit her naturopathic ...