The 5 C’s of Digestion: A Simple Framework to Heal Your Gut and Absorb More Nutrients

Let’s be honest, digestive issues are everywhere. Bloating, constipation, reflux, food sensitivities… it's become normal to feel uncomfortable after eating. But it shouldn’t be.

In a recent conversation, we unpacked a simple but powerful framework to help you heal your gut and improve the way your body absorbs nutrients. It’s called The 5 C’s of Digestion, and it’s rooted in one truth:

It’s not just what you eat, it’s how you eat.

Why Digestion Matters More Than Ever

With declining food quality and rising stress levels, our digestion is under more pressure than ever. And if your body can’t properly break down and absorb nutrients, even the healthiest diet won’t deliver the results you’re looking for whether that’s more energy, better skin, weight loss, or fewer symptoms.  This is why it’s important to focus on 5 key areas when it comes to digestion.  Here is a summary:

The 5 C’s of Digestion

1. Choose

Start with better ingredients. Whole, unprocessed foods with minimal packaging and labels are ideal. Think: leafy greens, colorful veggies and fruits, clean proteins, and healthy fats.

Tip: Choose foods from the colours of the rainbow to increase diversity and nutrients

2. Chew

This one seems obvious, but most people don’t do it well. Chewing breaks food into smaller pieces, increasing surface area so enzymes can do their job.

Tip: Aim for a baby food like texture before swallowing or chew your food 20-30 times per bite. If you’re a fast eater, this one habit alone could transform your digestion.

3. Chill

Your nervous system has two modes: fight-or-flight or rest-and-digest. Guess which one supports digestion? Taking a few deep breaths, saying a short prayer, or just slowing down for a moment before meals can help your body shift into healing mode.

Tip: Avoid distractions. No phones, no emails, no chaos. Just presence.

4. Cherish

Gratitude impacts physiology. Being thankful for your food and the people who prepared it can actually enhance digestion. It’s not just woo, it’s science. Appreciation triggers parasympathetic activity, the state your body needs to digest well.  

Tip: Think of 3 things you’re feeling grateful for before you eat your meal.

5. Check

Your body gives you clues. Look at your stool (yes, really!). Healthy bowel movements should be easy to pass, brown, and log-shaped.  From the image below, it should look like a type 4 stool.

Tip: If you notice changes, consider journaling symptoms or getting functional testing to uncover deeper imbalances.

It’s Not Just Food - It’s Function

One of the most powerful takeaways from this conversation was that digestion is not just a gut issue, it’s a full-body process. From your brain to your breath to your beliefs, everything plays a role.

And the good news? You don’t need expensive supplements or complicated protocols to start healing. Just get curious, slow down, and start practicing the 5 C’s. Small changes, done consistently, make a huge impact.

Because when your digestion works, everything else works better. 

If you’re ready to optimize your digestion listen to the full episode here or click the video above!