by J. Brooke Huffman, ND

We hear a lot of opinions about what to eat and what not to eat. It seems there's always a magazine article or a news flash about the new miracle diet or a report on the the latest unhealthy food. But did you know that how you eat can be as important as what you eat?

It may surprise you that the initial two stages of digestion should occur before you swallow that first bite. The first phase is called the "cephalic phase" (cephalic= latin for head) and it literally starts when you think about your food. Looking at your food, smelling it and thinking about how good it's going to taste are all steps toward stimulating those digestive juices. The cephalic phase alerts both the gallbladder and the pancreas that food is on the way. This phase of digestion should start about 20 minutes before the food hits your stomach. When we don't participate in cooking our meal, this often does not occur. The second phase of digestion occurs in your mouth, with plenty of saliva. With plenty of chewing, the enzymes in saliva get a head start on breaking down any starches and fats in your food.

The way you think about your food and the environment in which you eat can play a major role in your digestive health too. Here are some tips to get you on the right path:

  1. Eat when you are hungry, not because you are tired or emotionally upset. Learn to tell the difference.
  2. Create a relaxed atmosphere around eating. Don't eat when distracted by the news, tv, or family arguments.
  3. Before that first bite, stop: take a breath, sit quietly, give thanks. Slowing down and eating with an "attitude of gratitude" can aid your digestion.
  4. Chew your food well. Put your sandwich or eating utensil down between mouthfuls and concentrate on chewing. Chew your food until it is liquid. Let that saliva do it's job!
  5. As much as possible, avoid processed foods (packaged foods). Choose whole foods, usually found in the periphery of grocery stores.
  6. Avoid eating any certain food too frequently; choose a lot of variety.
  7. Eat meals at regular times. Predictability helps take the stress off your body.
  8. Limit beverages with your meals. If you need a drink to "wash it down", that's a sign you did not chew your food enough. Best to drink most or even all of your liquids away from meals.

Talk to your doctor about personalized ways to improve your eating habits. Bon appetit!