Digestion is the foundation of overall health, affecting everything from energy levels to body composition and inflammation. Yet, many people struggle with bloating, sluggish digestion, or nutrient absorption issues. At Central Athlete, we take a holistic approach to optimizing digestion by addressing lifestyle habits, food choices, and targeted supplementation. Here are five natural strategies to improve digestion and support your body's ability to thrive.

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Prioritize Food Hygiene

Before focusing on what you eat, consider how you eat. Food hygiene refers to how you prepare and consume your meals, which can significantly impact digestion. Implement these simple yet powerful habits:

• Smell your food to kickstart the digestive process
• Sit down while eating to signal to your body that it’s time to digest.
• Breathe deeply before meals to activate the parasympathetic nervous system.
• Chew thoroughly to break down food into smaller particles and reduce stress on your digestive tract.

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By slowing down and creating a mindful eating environment, you support your body's natural ability to digest food efficiently.

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Choose High-Quality, Anti-Inflammatory Foods

The quality of your food plays a crucial role in digestive health. Inflammatory foods, such as processed sugars, refined oils, and artificial additives, can disrupt the gut lining and cause digestive distress. Instead, focus on nutrient-dense, whole foods that promote gut health:

• Organic, grass-fed meats for high-quality protein and essential nutrients.
• Wild-caught fish are rich in omega-3s to help reduce inflammation.
• Fermented foods like kimchi, sauerkraut, kefir to support beneficial gut bacteria
• Fiber-rich vegetables such as leafy greens, carrots, and sweet potatoes promote healthy bowel movements
• Healthy fats like avocado, olive oil, and coconut oil nourish the gut lining.

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Stay Hydrated and Support Stomach Acid Production 

Proper hydration is essential for digestion, as it helps move food through the digestive tract and supports enzyme activity. However, drinking large amounts of water during meals can dilute stomach acid, impairing digestion. Instead:

• Drink water consistently throughout the day, but limit intake during meals.
• Before meals, consume lemon water or apple cider vinegar to enhance stomach acid production.
• Ensure adequate salt intake (unrefined sea salt) to support hydrochloric acid (HCl) production.

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Optimizing stomach acid levels allows for better breakdown of proteins and absorption of key nutrients like iron, calcium, and B12.

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Incorporate Strategic Supplementation

While whole foods should be the foundation of digestive health, certain supplements can provide extra support, particularly for those with gut imbalances. Consider incorporating:

• Slippery elm bark is a mucilaginous herb that soothes and protects the gut lining and can help with GERD and heartburn
• Digestive enzymes help break down proteins, fats, and carbohydrates more effectively.
• Probiotics promote a healthy gut microbiome and aid in digestion.
• L-glutamine supports gut barrier integrity and reduces inflammation.
• Ginger naturally stimulates digestion and reduces bloating.

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These supplements can be especially beneficial for individuals experiencing symptoms of leaky gut, bloating, or irregular bowel movements.

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Manage Stress and Move Daily  

Chronic stress and sedentary lifestyles negatively impact digestion by slowing gut motility and altering microbiome balance. To counteract this:

• Practice breathwork, meditation, or yoga to activate the parasympathetic nervous system.
• To stimulate digestion, engage in daily movement, such as walking, strength training, or mobility work.
• Get adequate sleep to support the body's natural repair and detoxification processes.

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By managing stress and incorporating movement, you create an optimal digestion and nutrient absorption environment.

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Take Control of Your Digestion 

Improving digestion naturally isn’t about quick fixes—it’s about making sustainable lifestyle changes that support long-term health and performance. At Central Athlete, we focus on personalized strategies that align with your unique needs. If you’re experiencing digestive issues or want to optimize your health, book a free strategy session with one of our professional coaches. We’ll create a tailored roadmap to help you feel and perform at your best.

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