The Journey of Digestion: How to Listen to Your Body, Support Gut Health, and Feel Full
I wanted to write this article because so many of the people I work with arrive feeling overwhelmed—by symptoms, by conflicting nutrition messages, and often by the pressure to find the “right” way to eat. Many are scanning for problems with every meal, bracing for discomfort, or expecting certain foods to misbehave. Others feel disconnected from their own hunger and fullness signals, unsure what their digestion is trying to tell them. But here’s what I’ve learned in years of clinical practice: when we understand what actually happens in the body when we eat—when we appreciate the elegance, communication, and even the magic of the digestive system—something softens. Fear gives way to curiosity. Tension gives way to connection. And often, symptoms begin to settle, not through stricter rules or more restriction, but through calming the nervous system and rebuilding trust between the brain, gut, and senses. This article is my way of opening that door for you.
It All Starts in the Senses
Eating begins long before the first bite. Just seeing a meal, smelling it cooking, or imagining its taste sets off a chain reaction in your body. Your nervous system senses what’s coming and quietly tells your digestive organs to wake up: saliva flows, stomach acid builds, and your small intestine prepares. This early anticipation—what scientists call the “cephalic phase” of digestion—is your body’s way of saying, “Get ready, nourishment is on the way.” Every sensory cue is a little conversation between your senses, your brain, and your gut, setting the tone for how efficiently your body will process food.
The Mouth: The First Hub of Communication
Once food arrives in the mouth, the journey continues. Chewing isn’t just about breaking food into smaller pieces; it’s a signal to the brain, giving it time to recognise what’s coming and prepare digestive enzymes and stomach acid. Your taste buds are clever little sensors. They do more than detect sweet, salty, or bitter—they send messages about the nutrients on their way, helping your body anticipate what it will need.
Even saliva has a starring role. Beyond softening food and starting carbohydrate digestion, it releases nitric oxide, supporting healthy blood flow and even brain function. Every chew, every pause, every flavour you notice is a small but essential conversation between your mouth and your body.
The Stomach: A Safe Place for Digestion
The stomach is a muscular, chemical powerhouse. Its stomach acid (HCl) might sound scary, but think of it as a gentle “digestive soup” that softens food, begins breaking down proteins, and keeps harmful microbes in check. It also signals to the brain, saying, “All is safe here; digestion can proceed.”
Stress—whether from life, worrying about “perfect” eating, or anticipating discomfort from food—can slow acid production, leaving food lingering and sometimes causing bloating or heaviness. In my practice, I often ask clients, “How is your digestive health day to day?” or “What’s going on in your gut right now?” Some people are surprised at how hard it is to answer. And that’s okay. Not noticing digestive symptoms—no bloating, pain, or irregularity—usually means your digestive system is quietly doing its job. For many, simply noticing this is a small but powerful “aha” moment: sometimes doing nothing and trusting your body is exactly what it needs.
At the same time, not noticing digestive issues doesn’t automatically mean someone feels in tune with hunger or fullness. Many people are in a state of “looking”—constantly scanning and worrying about what food might do. Part of the journey is learning to reconnect with these subtle signals, giving your nervous system and digestive system a chance to work together harmoniously.
The Gallbladder and Liver: Fairy Liquid in Action
The gallbladder may be small, but it’s mighty. It stores bile, which is released into the small intestine when fatty foods arrive. I often describe bile to clients as “a bit like fairy liquid”—it doesn’t digest fat itself, but it emulsifies it, coating fat particles so they can mix with water and be broken down. The liver produces bile and regulates its composition, showing how beautifully interconnected our bodies are. Supporting gallbladder and liver function is less about restrictive diets and more about balanced, calm eating and allowing the body to respond naturally.
The Small Intestine: A Busy Highway
The small intestine is a bustling hub of absorption. Digestive enzymes, bile, and gut microbes collaborate to break down nutrients, absorb energy, and even communicate with the immune system. Between meals, the small intestine performs a natural “cleanup wave,” the migrating motor complex. Imagine a busy restaurant: after breakfast service, the kitchen needs to tidy up, restock, and prep for lunch. Without downtime, leftover food and microbes linger, potentially leading to bloating, discomfort, or microbial imbalance.
For readers experiencing digestive issues—whether SIBO, food intolerances, dysbiosis, or liver dysfunction—these systems are often a little out of sync. But this doesn’t always mean “something is wrong” or that you need drastic restriction. When we calm the nervous system, engage the senses, and approach eating in a mindful, gentle way, the digestive system can flourish. In my practice, I focus on helping clients reconnect with their bodies and support digestion from the ground up, rather than relying on restrictive diets, endless tests, or piles of supplements.
The Large Intestine: Unsung Heroes
Finally, food reaches the large intestine, home to a diverse microbial ecosystem. Here, fibre plays the starring role. While the small intestine absorbs most nutrients, the large intestine extracts water, electrolytes, and energy from indigestible fibres, feeding beneficial microbes along the way. These microbes produce compounds that nourish gut cells, support metabolism, and keep your immune system happy. What you don’t absorb isn’t wasted; it’s essential for your health.
Eating in Tune With Your Body
Understanding the journey of food changes how we eat. It’s not about perfection; it’s about connection. Chew slowly, savour textures, notice flavours. Pay attention to hunger and fullness cues, even if you’ve never been very aware of them before. Give your digestive system quiet periods between meals to reset. Include fibre, healthy fats, and balanced nutrients to support every step. And if you experience digestive discomfort, know that there is often a lot we can do to support your body’s natural rhythm without extreme restriction.
When we eat in tune with our bodies, every bite becomes a conversation between senses, brain, and gut. Digestion flows, nutrients are absorbed efficiently, and your body communicates clearly with you about hunger, fullness, and comfort. For anyone who has been “looking,” worrying, or anticipating problems with every meal, there’s a gentle, calming truth: sometimes doing nothing, paying attention, and trusting your body is exactly what it needs. And when we combine that with gentle nervous system support and mindfulness around food, the digestive system can truly flourish.
