Why how you eat is more important than what you eat

Gut health is often made more complicated than necessary. Many women experience their stomach feeling calm one day and suddenly acting up the next: bloating, a different bowel movement, or suddenly feeling heavy when eating. This is confusing, especially if you eat a balanced diet and can't pinpoint a clear cause.

What's often overlooked is that good digestion isn't just about what you eat, but especially about how you eat. Rest, rhythm, and attention play a bigger role than perfectly chosen ingredients. In this article, we're not looking at superfoods or strict rules, but at habits that help your gut work together with the rest of your body.

First: gut health doesn't require a perfect system

Many people get used to constantly checking their digestion: is this right, is this okay, am I eating too much of this? But that constant vigilance can actually create extra tension. Gut health doesn't require a strict regimen. You don't have to eliminate food groups, stick to a fixed eating window, or check off daily lists. You also don't have to meticulously plan every meal to perfection. What does help is consistency in small things: eating regularly, paying attention to pace and rest, and allowing yourself time to feel what works for you. Your gut functions best in a context of predictability and trust. That doesn't mean everything always goes smoothly, but it does mean your body has the space to do its work without constant adjustment.

Why how you eat plays such a major role

Your digestion is directly connected to your nervous system. When you're under stress, eat quickly, or snack on meals, your body receives a different signal than when you eat at rest. In a state of stress, the body's attention shifts towards alertness and responsiveness. Digesting and absorbing food often becomes less smooth and less efficient.

That process begins even before you put the food in your mouth. The way you approach a meal—your pace, your attention, your breathing—influences how your body prepares for digestion. Eating is therefore not just a physical process, but also a form of communication with your body: it's okay. to slow down.

Support your gut health with the way you eat

If how you eat makes such a difference, what exactly does that look like?

Regularity is the foundation

Your intestines function best when they know what to expect. Irregular mealtimes, skipping meals, or snacking throughout the day make it harder for your digestive system to find a stable rhythm.

Regularity doesn't have to be perfectly timed. It's about your body recognizing roughly when it's time to digest and when there's time for recovery. That alone can make a difference in how calm your stomach feels.

Rest before your meal

Many people eat while their attention is elsewhere: straight from a prep meeting to a meal, or grabbing something in between while standing at the counter. Your body receives that context as "keep going."

A short pause before you start – just sit, breathe, be present – helps your body switch. Not as a mandatory ritual, but as a signal that there's room to digest.

While eating: mind your pace and chew

Chewing well seems obvious, but it's an important part of digestion. By eating more slowly and chewing thoroughly, you reduce the workload of your digestive system and your body receives better signals about fullness.

Helpful tip: put your fork down while chewing and only pick it up again when your mouth is empty.

Almost finished? Eat until you're comfortably full

It takes a while for your body to register that it's had enough. Eating until you're almost completely full helps prevent digestive overload. It also helps to schedule your last meal three to four hours before bedtime, giving your body more time to recover overnight.

Afterward: Exercise as support

Regular, gentle exercise supports the natural movement of your bowels and helps the digestive system do its job. Short walks and breaks throughout the day are often enough.

From mindful eating to the right ingredients

Have you mastered the basics of mindful eating? Then it's certainly interesting to look at exactly what you're consuming. Don't worry: it's not about perfection, but about variety.

Adequate fiber: variety over perfection

Fiber nourishes your gut bacteria, but more isn't always better. Different bacteria have different preferences. Therefore, variety is more important than large amounts. By varying your vegetables, legumes, grains, nuts, and seeds, you offer your gut a wider selection.

Create a rainbow on your plate

The more different colors, the better. "Eat the rainbow" is actually the advice. Colors represent the different types of vitamins and antioxidants the food contains. Purple fruits and vegetables, such as blueberries, blackberries, beets, and red cabbage, are packed with anthocyanins, pigments with many health benefits. And the more natural sources of color and texture you have, the more fiber you'll consume.

Eat fermented foods

One of the simplest ways to keep your microbiome diverse is to eat fermented foods. It sounds exotic, but you're probably already doing it without even realizing it. For example, chocolate, cheese, yogurt, and wine are all products of fermentation! The real fermented favorites are sauerkraut, miso, kimchi, kombucha, and kefir.

Fermented foods contain large amounts of natural probiotics, and the fermentation process partially breaks down certain components of food. This makes the food easier to digest and allows the body to better absorb nutrients. It also contains many extra vitamins, because sugar is converted into alcohol, acids, or gases during fermentation. This provides a boost of vitamins B, C, and K, antioxidants, beneficial enzymes, and omega-3 fatty acids. At the same time, intestines react very differently to this. What feels good for one person can cause problems for another. Starting small and feeling what works for you is more important here than doing something "right." Tip: Don't know where to start? Go for the 4 Ks: kefir, kombucha, kimchi, and (sauerkraut).

Drink plenty of water

The ideal amount is different for everyone, but about 1.5 liters is a good average target. Make it fun by alternating water with herbal tea or flavored water (add fresh lemon, mint leaves, or cucumber).

Avoid coffee and alcohol

We know, this really isn't what you want to hear. But coffee and alcohol often cause irritability in your gut, and therefore in your hormones. Coffee is probably part of your morning routine,

But the high acidity causes intestinal problems, dehydration, and stresses your liver. Alcohol also overloads your liver, so it doesn't have time to eliminate the excess estrogen after ovulation. And this can cause a whole host of symptoms you really don't want.

You can ease the transition by following the rule: "Not at home, but only a really good coffee at a coffee shop." This way, coffee becomes a special treat instead of a habit. If you do drink that cup of coffee, always drink a large glass of (warm) water to compensate for the dehydration. You can replace your coffee ritual with mindful matcha brewing, or brew a chicory coffee. Enjoy a cocoa drink or make a chai latte.

Read more about the influence of coffee on your hormones.

Conclusion: care and nourish instead of filling

Gut health isn't a project with an end date. Your intestines don't respond to what you do once, but to what you do repeatedly. Small, achievable choices that you can maintain make all the difference in the long run. So it's not about perfect eating, but about nourishing food: taking time to nourish yourself, listening to your hunger and fullness, and adding what supports instead of just eliminating. Gut health is about working with your body, not fighting it.