🌿 Holistic Guide to Digestive Health & Wellbeing

Support your digestive system and overall vitality with these simple, holistic measures.

🍽 Mindful Eating & Morning Routine

Warm water with ginger and lemon – start your day with a cup to stimulate digestion and gently cleanse your system.
Chew thoroughly – “Drink your food and chew your water.” Proper chewing aids digestion and nutrient absorption.
Hydrate wisely – drink plenty of water. Enjoy a large glass ½ hour before meals or 1 hour after, but avoid drinking large amounts with meals to prevent diluting digestive juices.
Reduce stimulants – minimize alcohol, coffee, tea, and other caffeinated drinks.

Moderate meat intake – choose lighter meats like fish or chicken. Vegetarian meals are easiest to digest.
Whole grains are best – aim for less-modified or ancient grains such as spelt, Khorasan wheat (Kamut), einkorn, emmer, millet, barley, teff, oats, and sorghum.
Sourdough bread preferred – if eating bread, choose sourdough. Opt for organic and minimally processed varieties whenever possible.
Soak or sprout grains, beans, pulses, and seeds – improves digestibility, nutrient absorption, and reduces anti-nutrients.
Eat a variety of vegetables – raw, lightly steamed, roasted, or stir-fried; aim for a colorful “rainbow” of vegetables for antioxidants.
Soups are gentle and nourishing – fresh, lightly cooked soups are ideal.

Ghee – the golden of Ayurveda 🟡 – prized for its digestive, nourishing, and healing properties. Use generously for cooking, roasting, or drizzling on cooked foods.
High flash-point oils – rice bran or coconut oil are also excellent. Drizzle extra virgin olive oil after cooking.
Flavor with natural spices – garlic, ginger, turmeric, chili, cinnamon, and nutmeg enhance digestion and provide anti-inflammatory benefits.
Digestive teas – warm fennel, chamomile, or peppermint soothe the gut; avoid cold or carbonated drinks.
Incorporate beans, pulses, nuts, and seeds – sprouted or pre-soaked for easier digestion.

Choose whole grains, ideally soaked or sprouted: millet, barley, teff, oats, sorghum, spelt, Khorasan wheat (Kamut), einkorn, or emmer.
Prefer sourdough bread, wholemeal pitta, wraps, chapattis, grain crackers, or oatcakes.

Cow’s dairy – very hard to digest; consider goat or sheep milk, cheese, or yogurt as easier alternatives.
Yeast-containing foods – bread (unless sourdough), mushrooms, certain cheeses, Marmite, wine, beer, or lager.
Sugars and artificial sweeteners – avoid added sugars; natural alternatives like honey or fruit are better.
Processed foods – refined, convenience, and additive-rich foods can strain the digestive system.
Refined flour products – opt for whole or ancient grains instead.

Warm, cooked foods are easier to digest and nourishing for the body.
Dosha awareness:
- Vata: favor grounding, warm foods and hydration.
- Pitta: avoid overly spicy or acidic foods.
- Kapha: choose light, dry, warm foods to aid digestion.
Mindful living & gut-brain connection – your gut health affects mental wellbeing. Relaxation, meditation, and gentle movement help balance both body and mind.
Gentle movement practices – yoga, Tai Chi, or Qi Gong promote circulation, digestion, and relaxation.
Daily relaxation & meditation – support mental clarity, reduce stress, and enhance overall wellbeing.