10 Tips to Increase Nutritional Absorption from Meals
By Chloe Dymond Young - BANT Registered Nutritional Therapist, IBCLC and ex-Midwife (17 years).
How to Digest Food More Effectively - And Why It Matters for Your Hormones, Gut & Fertility
Digestion isn’t just about what you eat, it’s about how well your body breaks it down and absorbs it. Poor digestion can lead to bloating, fatigue, nutrient deficiencies, and inflammation - all of which can negatively affect your hormones, fertility, immunity, and overall wellbeing.
In this post, I’ll explore research-backed ways to optimise digestion, including mindful eating, nervous system balance, chewing, and supporting your gut microbiome - plus the nutrients and medications that can block absorption.
Digestion Starts in the Brain: The Role of the Parasympathetic Nervous System
Digestion is a function of the parasympathetic nervous system - often called "rest and digest." When you’re stressed, distracted, or rushing, your body prioritises survival over digestion, reducing saliva, stomach acid, and enzyme production.
What Helps:
Deep, slow breathing before meals activates the vagus nerve and signals your body it's safe to digest.
Try box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4 - repeat for 1–2 minutes before eating.
Research published in Frontiers in Neuroscience (2018) shows slow diaphragmatic breathing can increase vagal tone and improve digestive efficiency.
1.Chew Like You Mean It:
Chewing is the first mechanical step of digestion and often the most rushed.
Chewing thoroughly mixes food with saliva, which contains enzymes like amylase to begin carbohydrate breakdown.
Well-chewed food reduces the burden on your stomach and small intestine, improving nutrient absorption.
Tip:
Aim to chew each bite 20–30 times until it’s nearly liquid - this can significantly reduce bloating and indigestion.
2. Eat Without Distraction:
Eating in front of a screen or while multitasking reduces awareness of hunger, satiety, and fullness cues and keeps you in sympathetic (fight or flight) mode.
Best practice:
Sit at a table
Put your phone or laptop away
Focus on the taste, smell, and texture of food (this also enhances digestive secretions via the cephalic phase)
3. Sit Down to Eat - Posture Affects Digestion:
Sitting upright helps food move efficiently through the digestive tract and reduces reflux risk.
Leaning or slouching compresses your stomach and intestines, impairing digestion and absorption.
4. Support Gut Health: Probiotics, Prebiotics & Healing the Gut Lining
Your gut microbiome plays a vital role in digestion, immune function, and even hormone production. An imbalance can contribute to leaky gut, food intolerances, and inflammation.
Focus on:
Probiotic-rich foods: kefir, sauerkraut, yogurt, kimchi, miso
Prebiotic fibers: garlic, onions, leeks, asparagus, bananas, oats
Fermented drinks: kombucha or water kefir (in moderation)
Glutamine-rich foods (bone broth, cabbage, spinach) support gut lining repair
Research in Cell Host & Microbe (2020) shows that diverse gut flora are associated with improved digestion, reduced inflammation, and even enhanced fertility markers.
5. Medications & Digestion: What to Be Aware Of
Certain medications and long-term supplement use can impair digestion:
Proton pump inhibitors (PPIs) reduce stomach acid, impairing B12, iron, magnesium, and calcium absorption
NSAIDs (like ibuprofen) can damage the gut lining over time
Antibiotics disrupt gut flora
The pill may alter gut permeability and microbiota, impacting nutrient absorption and gut health
6. Anti-Nutrients: Nutrients That Block Other Nutrients
Some foods contain anti-nutrients - compounds that reduce mineral absorption, especially if consumed in large amounts or without proper preparation.
Phytates (found in grains, legumes, nuts): block zinc, iron, and calcium
Oxalates (in spinach, beet greens): may reduce calcium absorption
Lectins (in legumes, grains): can irritate the gut lining if not cooked or soaked properly
What helps:
Soaking, steaming, cooking, fermenting, or sprouting grains and legumes reduces phytates and improves bioavailability
Balance high-oxalate foods with calcium-rich foods to minimise impact
7. Digestive Helpers: Foods That Support Digestive Function
Bitter foods (rocket, dandelion, chicory) stimulate stomach acid and bile
Lemon juice or apple cider vinegar before meals can aid digestion
Ginger and fennel reduce bloating and gas
Papaya and pineapple contain natural enzymes (papain and bromelain)
8. Gluten & Dairy: When They Disrupt Digestion
While not problematic for everyone, gluten and dairy are two of the most common food sensitivities and for some, they can significantly impair digestion, nutrient absorption, and gut integrity.
Gluten
Gluten is a protein found in wheat, barley, and rye. In sensitive individuals, it can trigger:
Intestinal inflammation
Increased intestinal permeability ("leaky gut")
Malabsorption of nutrients like iron, folate, and zinc
Research from the journal Nutrients (2019) confirms that even non-celiac gluten sensitivity (NCGS) can lead to immune activation and gut barrier dysfunction, especially in genetically predisposed individuals.
Genetic SNP link:
The HLA-DQ2 and HLA-DQ8 genes are associated with gluten-related disorders. Up to 95% of those with coeliac disease carry one or both. While not diagnostic on their own, these SNPs increase susceptibility to gluten-related inflammation and poor nutrient uptake.
Dairy
Dairy sensitivity can present as either:
Lactose intolerance (lack of the enzyme lactase to digest milk sugar)
Casein sensitivity (an immune response to milk protein)
Symptoms may include bloating, gas, diarrhea, fatigue, and even skin issues. Chronic dairy intolerance can lead to:
Inflammation of the gut lining
Impaired calcium and magnesium absorption
Increased intestinal permeability
Genetic SNP link:
Variants in the MCM6 gene affect lactase persistence, determining how well you can digest lactose into adulthood. People with the “non-persistence” variant often experience symptoms even if they're not aware dairy is the cause.
Summary: Should You Eliminate Gluten or Dairy?
Not everyone needs to avoid them but if you have digestive symptoms, fatigue, hormonal imbalances, or unexplained nutrient deficiencies, it may be worth trialling an elimination and reintroduction under guidance.
If you have family history of coeliac disease, autoimmune conditions, or inflammatory gut issues, genetic testing may provide helpful insight.
Always focus on whole food swaps: gluten-free whole grains (quinoa, buckwheat, millet) and dairy-free alternatives (coconut, oat, or almond-based) that are unsweetened and additive-free.
Digestion & Fertility: Why This Matters:
Poor digestion can:
Lead to nutrient deficiencies (iron, folate, B12, zinc - all crucial for conception and pregnancy)
Increase inflammation, which disrupts ovulation and implantation
Exacerbate leaky gut, increasing food sensitivities and immune imbalances
Disrupt hormonal balance via the gut-liver axis
Summary: 10 Ways to Improve Digestion Today
Take 5 slow deep breaths before eating
Chew thoroughly - aim for 20–30 times per bite
Sit upright and eat mindfully, without screens
Support your gut with pre- and probiotics
Soak and sprout grains and legumes
Add fermented and enzyme-rich foods to meals
Use bitter foods or ACV to stimulate digestion
Avoid heavy meals when stressed
Eliminate food intolerances if they’ve been diagnosed (only with the guidance of a qualified practitioner)
Heal the gut lining if you suspect leaky gut - especially before pregnancy
Finally:
Optimising digestion isn’t just about easing bloating or improving energy it’s a foundational step in supporting your hormones, fertility, and long-term health. From how you breathe before meals to how your body absorbs key nutrients, every small shift can have a big impact. If you’re struggling with digestive issues, fatigue, or trying to conceive, it could be worth exploring this further.
BOOK A FREE DISCOVERY CALL to find out if one of my personalised nutrition and lifestyle programmes could help you.
