So You Want to Improve Your Digestion
Bloating? Constipated? Gas that could clear a room? Welcome to the glamorous world of digestion. In this blog, we’re breaking down our most recent podcast episode about how digestion actually works—from first bite to bathroom trip—and calling out the real culprits behind digestive drama (hint: it’s probably not gluten). Learn how stress, hydration, and chewing like a raccoon in a rush might be messing with your gut, and what to actually do about it. No detox teas, no BS. Just practical strategies, expert insights, and a reminder that bloating isn’t a moral failing.
BLACK IRON RADIO EP. 266: So You Want to Improve Your Digestion
If you’re convinced every bloat and bathroom issue means your gut is broken, this one’s for you. Manders, Sam, and Lauren unpack what healthy digestion actually looks like, what messes with it, and how to support it without falling for sketchy supplements or shady detox trends. From speed-chewing and low hydration to living in a constant stress spiral, they cover the real culprits. Plus, the truth about what “normal” actually means when it comes to your poop schedule.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Let’s get something straight: digestion isn’t just about what goes in your mouth—it's about how your whole body is functioning. At Black Iron, we’re all about cutting through the BS, and when it comes to digestion, there's a lot of noise out there. Let’s clear it up with a little crash course and some straight talk.
The Digestive Journey (A.K.A. The Food Slide)
Digestion starts the second you take a bite, not in your stomach. In your mouth, where enzymes like amylase start breaking things down. From there, it’s a ride through the esophagus, a pit stop in the stomach (where proteins get their ass kicked by acid and pepsin), and then on to the small intestine: the VIP section of nutrient absorption.
Once your food has been turned into a slushy called chyme (gross but real), it’s time for the small intestine to do its thing. Enzymes and bile help break down carbs, fats, and proteins while the intestinal walls absorb the good stuff. Then the large intestine handles water, electrolytes, and fiber fermentation (aka poop prep) before everything exits stage left.
What Good Digestion Actually Looks Like
Here’s the TL;DR: your digestion is working well if you’re going to the bathroom regularly, your poop isn’t floating, burning, or ghosting you for days, and you’re not walking around constantly bloated, gassy, or nauseated. You should be able to eat, digest, and move on with your day, not spend it curled around a heating pad wondering if it was the broccoli or your unresolved trauma.
The Real Digestive Offenders
Spoiler alert: it’s probably not gluten. Or dairy. Or bell peppers. Here are the actual biggest culprits:
Eating too damn fast. You’re not a vacuum. Slow down and chew your food. Trapped air = bloating.
Low fiber and water intake. Your gut needs both. Fiber without hydration is like trying to push dry cement through a straw.
Chronic stress. Your gut and brain are besties. When you’re stressed, your digestion takes a hit.
Undereating. Less food = slower motility = constipation city.
Movement matters. A sedentary body is a sluggish gut. Get moving.
Food Sensitivities: Are You Actually Intolerant or Just Stressed?
Let’s be honest: most people jump to “I must be allergic to X” before they ever look at how fast they’re eating or how little water they’re drinking. True food sensitivities exist, but they’re rarer than you think. A food and mood journal is often more helpful than any overpriced, pseudoscience-backed IgG test.
Also, fun fact: if you expect a food to mess you up, you might manifest that misery. The gut-brain connection is real. Be curious, not paranoid.
Foundational Fixes (Start Here Before You Panic)
Hydrate like your digestion depends on it—because it does.
Hit your fiber target (25g/day for women, ~15g per 1,000 calories).
Chew your food more than 5 times before swallowing.
Sit down and chill out while eating. Scarfing a burrito in your car at red lights is not ideal.
Add fermented foods like yogurt, kimchi, and sauerkraut, but don’t overdo it—you’re not a kombucha tap.
If you’re bloated after every meal, don’t panic. A little distention is normal. You just ate food. Your stomach has contents in it. That’s not a food intolerance—that’s physiology.
Probiotics, Prebiotics, and Other Supplement Shenanigans
You don’t need to pop a probiotic just because it’s trendy. Most people can support their gut bugs just fine with whole foods. But if you’re dealing with more chronic issues, work with a professional to get the right strain and dose. And skip the apple cider vinegar shots—unless you want to shred your esophagus and spend the night in the ER (ask Lauren).
Hot Takes from the Gut Gurus
You don’t need a detox tea. Your liver and kidneys already do that.
Pooping once every two days? Totally normal. Pooping five times a day? Also maybe normal. Focus more on comfort than calendar consistency.
Bloating is not a red flag. It's just your gut doing its job. Constant, painful bloating? That’s a different story.
Yoga can help digestion. But so can therapy. Especially if your digestion problems showed up around the same time your life fell apart. Been there.
The Bottom Line (Pun Absolutely Intended)
There’s no one-size-fits-all gut protocol, but there are common denominators: stress, speed, hydration, fiber, and movement. Start there before eliminating half your fridge. Be patient. Be curious. And maybe stop blaming the beans when it’s really your pace, your posture, and your third iced coffee.
Your gut deserves more than a trendy cleanse. It deserves attention, consistency, and probably a little kombucha—just not three yogurts a day unless you're also ditching toxic people and prioritizing joy.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
