“My dad is 95 and says he can eat anything he wants.” I smile every time he says it. And honestly, he mostly can. He grew up on home-cooked meals, simple ingredients, and steady routines. That strong constitution didn’t happen overnight ~ it was built over decades of sensible eating and good digestion.
Yet I hear the opposite every day: “Everything I eat upsets my stomach.” bloating. heartburn. irregular bowels. low energy, headaches. If this sounds familiar, let’s gently rewind to the beginning: What are you putting in your mouth?
Before blaming your body, try this simple experiment. Keep a food diary for two weeks. Write down everything. No editing. No pretending. You can fool others ~ but you cannot fool yourself. Patterns quickly appear. Once you identify a problem food ~ stop eating it for a few weeks.
Rotation gives your body variety, reduces the chance of food sensitivities building up, and helps you receive a wider range of nutrients. Simple variety often makes digestion happier.
Use this as a simple daily checklist:
- Fruit: 2–3 servings (½ cup each)
- Vegetables: 5–6 servings (½ cup each)
- Protein: 3 servings, about 6 oz total (roughly the size of your palm) fish, beef, pork,chicken, tofu, beans
- Grains: 1 cup oatmeal or ½ cup other whole grains, barley, quinoa, rice
- Dairy or fortified alternative: ½ cup yogurt or 1 cup milk, or milk alternative
Digestion begins in the mouth. Chewing signals enzymes to prepare the stomach. Whole foods provide fiber to feed beneficial gut bacteria. Highly processed foods, excess sugar, and constant snacking strain the digestive system.
Good digestion supports nutrient absorption, stable blood sugar, strong immunity, and even mood. The gut is often called the “second brain” for a reason.
If your stomach is talking to you, listen. Start simple. Eat real food. Chew slowly. Keep track. Your digestive system may be the quiet hero standing between you and vibrant health ~ just like my dad’s has been for 95 remarkable years.
Bonnie McDonald Dixon
Healthy Wealthy Camper