Optimal digestion isn’t just about what we eat, it’s also about how we live. Our circadian rhythm, nutrient status, gut and oral environment all play a role in how well we process food.
Set Your Rhythm First
Start by syncing with the sun. Wear blue-blocking glasses at night to block artificial light and help your body wind down. Aim to be asleep by 10pm and keep your sleep space pitch dark and quiet. First thing in the morning, get outside and expose your eyes to natural light, not just for 30 seconds, but ideally 30-60 minutes. Obviously an hour is very difficult to obtain for most of us, but this is the goal when possible. This sets our circadian rhythm, supports cortisol awakening response, and preps our digestive system for the day.
Build the Metabolic Foundation
Once you’re up and synced, fuel the fire. A solid breakfast with protein, fat, and electrolytes jumpstarts metabolism and gives your body the raw materials it needs to produce bile and stomach acid. A short walk after breakfast can further support this.
I personally enjoy a cup of quality single-sourced organic decaf with local creamer most mornings but there are times I know my digestion needs a little help. So I either skip coffee or at least wait till I’ve consumed some electrolytes and protein. By simply getting those things in before coffee I notice a pretty decent difference in how my digestion works.
Stomach Acid, Bile, and Bicarbonate
Many digestion issues start with low stomach acid, but trying to boost acid without supporting bile and bicarbonate can backfire. Stomach acid secretion depends on a chain reaction: bile needs to flow to trigger bicarbonate release, which then allows stomach acid to rise without damaging tissue. So if bile isn’t flowing, stomach acid stays low as a safety measure. Supporting digestion means supporting bile first for the majority of us.
For most of us, as we start to support bile, we will notice our digestion getting a little wonky. This is likely due to stomach acid and bicarbonate attempting to “boot up” which may or may not require more support. Going slow can help us tune into these changes before they become so strong that we’re uncomfortable and don’t know what to do.
Nutrients That Drive Digestion
Copper, potassium, magnesium, and taurine all play roles in bile production and liver health. Chloride, sodium, and zinc help drive stomach acid. Bicarbonate depends on minerals like magnesium and potassium as well. And that morning protein meal helps signal the body to activate metabolism and digestive function.
We don’t want to just dive into these nutrients face first, we want to find the ones that help us and stick with them slowly while paying attention to how we’re responding. Taking breaks from these nutrients is a good idea too so we can see how we respond.
Oral Bacteria and Clean Inputs
We swallow thousands of bacteria daily. If oral hygiene is off, we’re constantly introducing bad bugs into our gut. Gentle flossing and using a water pik can help remove bits of food that are feeding bugs. Iodine, hydrogen peroxide, bicarbonate and others can help us here but once again we need to be precautious and give our body time to show us what these things are doing for us.
Eating clean, unprocessed foods (similar to Whole30 style) helps reduce the burden and gives our digestive system a clean package to work with. The fresh food we eat is loaded with bacteria which help set the tone for our overall biome. If we’re eating dead food, we’re not supporting our digestive system properly.
Tools for Support
Bitters, apple cider vinegar (ACV), HCl supplements, ox bile, and taurine can all help prime digestion. Bitters and ACV stimulate saliva and bile. HCl can help raise stomach acid when needed, but only after bile is flowing. Taurine and TUDCA help us make our own bile, and ox bile is premade bile we can use as our own. As with any supplements, but especially with digestive aids, it can be very helpful to start slow and continue slowly till we have a better idea what our system is trying to do. Sometimes I find a very helpful digestive nutrient that pushes me forward way too quickly and offsets my digestion in the other direction.
These are tools. When we grab a hammer and want to actually fix something, we don’t hit the object with the “full dose” of the hammer, we tap it first. Ever driven a nail into wood? We kinda tap the nail first to set up our aim and have a slightly better idea how much force to use. We can do the same thing with nutrients. The only difference with digestive aid nutrients is we can’t get away with mixing them into water to reduce our intake, we have to sprinkle a little into an empty capsule. These compounds are way too bitter and our esophagus does not expect to see these things which means it may not be able to handle them properly.
Sunlight and Bile Production
Daily sun exposure does more than set your rhythm. It helps the liver produce bile and supports the enzymes that run metabolism. Lack of light can stall digestion at its core. This is likely part of the reason walking after meals is so beneficial. We’re charging our bile system with sunlight while moving around to help push our digestion along.
Tips and Precautions
The next few points are just to help shine a light on some info. Please consult your doctor before trying any of these things.
For Those Without a Gallbladder
- Bile no longer gets stored and released in sync with meals, so digestion of fats can be erratic. Consider using ox bile or digestive bitters before meals to support bile flow. I personally take ox bile about 10-15 minutes into a fatty meal, but’s just what seems to work better for me.
- Taurine and lecithin can help improve bile quality and reduce fat malabsorption symptoms like bloating or greasy stools.
- Smaller, more frequent meals with moderate fat can ease the load on the system.
For Those With Parts of Their Gut Removed (e.g., stomach, small intestine, colon)
- Stomach removal or bypass: stomach acid may be reduced or missing, so HCl supplements and proper chewing are critical.
- Small intestine issues: may struggle with absorbing nutrients, especially fat-soluble vitamins. Focus on nutrient-dense, easily digestible foods and consider targeted supplements.
- Missing colon: hydration and electrolyte balance become even more important, as water reabsorption is reduced.
General Tips for Altered Digestion
- Eat slowly and chew thoroughly to pre-digest food mechanically.
- Use food journals to identify triggering foods or symptoms.
- Avoid cold beverages with meals, which can slow digestion.
- Avoid watering stomach acid down with large beverages during meals.
- Enzyme supplements can help when organs are underperforming or missing.
Final Thoughts
Digestion is a system, not a symptom. Start with the basics: circadian rhythm, nutrient density, and clean food. Layer in targeted support when needed, but always make sure the foundation is in place. Don’t forget we’re generations deep into these issues. Our digestion is messed up because our cells are finally maxed out and can’t keep up. This is a sign that we need to get our priorities together and support our system better.
Try not to fall for the common ideas out there that we only have 1-2 areas to focus on. Getting to the bottom of this requires.. getting to the bottom of this.
I share most of the same points in a little more detail on this page on my other site sickoftired.com/stomach-acid