4 Nutrition Tips For Anxiety, Digestion & More, From A Functional RD

“The most basic principles of digestion are: eat in a peaceful environment, eat with a really good posture, notice and be present during your meals,” says Shapiro. See, you can’t expect to reach optimal health if you’re constantly under stress. You want to eat while your body is in that “rest and digest” state—that way, you can actually digest the nutrients you’re consuming. 

In fact, your stomach has its own nervous system called the enteric nervous system1; and when the enteric nervous system absorbs stress hormones, it can affect the speed at which food moves through the digestive tract (which can lead to stress-induced constipation or diarrhea). Perhaps that’s why mindful eating has been shown to optimize digestive function2. 

2.

Eat more grounding foods 

“When it comes to anxiety, the top thing I'm looking at is the consumption of grounding foods,” says Shapiro. What does “grounding” mean, you ask? “Things that feel cooked, warm, cozy, and are very nutrient-dense. That could very easily be meat, starchy vegetables, [or] amazing oils and fats.” 

There’s a reason we call it comfort food: Eating these nutrient-dense dishes is like giving your insides a giant bear hug. It’s a tip that stems from Ayurveda, which views anxiety as the result of too much vata. To balance this dosha, Ayurvedic experts recommend increasing pitta (fire) in your belly by eating warm, easily digested food. You can find some cozy, vata-balancing sample recipes here. 

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According to Shapiro, hydration is “the whole game” when it comes to optimizing hunger hormones. Water intake, after all, has been shown to increase energy expenditure3 and fat oxidation, especially in situations of obesity. 

“Make sure you're getting an optimal amount of water,” says Shapiro. (Always listen to what your body needs, but the National Academy of Medicine recommends 9 and 12.5 cups a day for healthy women and men, respectively.) “And making sure you're getting adequate electrolytes with that is going to be really important too,” Shapiro adds. Electrolytes help regulate a variety of functions in your body, such as muscle contraction, pH balance, and according to Shapiro, your hunger hormones. 

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We believe food is medicine, and the way you eat can play a role in easing digestion, reducing stress, and so much more. A good grocery list is important, but so is how you incorporate those staples into your daily routine.

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