The Initial Stage of Digestion: Essential for Improving Gut Health
We can leverage the same strategies as ultra-processed food manufacturers to maximize the health benefits of natural food.
As a personal chef, James Barry is deeply intrigued by the sensory experience of food—does it entice the senses with its aroma, colors, and flavors? Does it evoke anticipation in the eater even before the first bite? Does it offer a burst of flavors upon tasting?
Many Americans are familiar with how our senses can create a craving for food, possibly leading to addiction. The process of eating is preceded by the cephalic phase of digestion, involving smells, sounds, tastes, and memories.
“Cephalic” originates from the Greek word kephalikos, meaning relating to the head. It signifies the initial stage of digestion—everything that occurs before we swallow our food.
Modern living has disrupted the cephalic phase of digestion in many ways. On one hand, distractions and busy schedules may cause us to rush through this phase while eating, potentially affecting our digestion and overall well-being.
On the other hand, makers of ultra-processed foods have utilized the cephalic phase of digestion, along with the allure of convenience, to craft hyper-palatable options that seem to influence our perception of food.
“It’s possible that the ultra-processed food companies are banking on us automating the cephalic digestion process instead of savoring a thoughtfully prepared meal,” Mr. Barry shared with The Epoch Times.
Too Busy to Savor Meals
Not all digestive issues can be attributed to ultra-processed foods. We have also lost many mindful eating habits that aid digestion, as explained by Robin Fillner, an oncology nurse at Salinas Valley Health and certified functional nutritional counselor. She noted that the hectic American lifestyle may work against us in terms of digestive health.
“The demands of modern living often force us to work more efficiently and quickly, leading eating to become a nuisance. We eat while multitasking, driving, or engaging in other activities,” Ms. Fillner observed.
Ultra-processed foods cater to the need for convenience driven by our busy lives. These manufacturers have engineered their products to deliver flavors—especially salty and sweet—textures, smells, and colors that appeal to our initial phase of digestion.
- It can be as addicting as cigarettes and cocaine, according to a 2020 article in Nutrients.
- Consumption of ultra-processed foods is on the rise. A 2022 study published in the American Journal of Clinical Nutrition noted a continuous increase in the intake of these foods among the populace over the past two decades.
- It can alter our cephalic system. A study in January 2024 found that a short-term highly processed diet negatively impacted smell, brain responses to smell, nasal and brain biochemistry, and brain glucose metabolism in mice.
The study concluded that even brief periods of consuming highly processed foods could lead to early olfactory and brain abnormalities, potentially influencing food choices and the risk of developing metabolic diseases.
Understanding the Cephalic System
The cephalic process relies on reflexes. An example is the Pavlov dog experiment, which demonstrated how a bell’s sound triggers saliva production. Our body learns to react to cues such as the scent, appearance, sounds, and tastes of food. However, it’s unclear if there are innate capabilities in the human cephalic phase.
The first phase of digestion, the cephalic stage acts as an alarm, preparing the entire system for meal consumption.
The Power of the Mind
A 2020 paper in Appetite concluded that cephalic-phase responses—our thoughts included—can impact not only digestive functions but also metabolic functions by triggering insulin release.
A 2021 review published in Neuroscience & Biobehavioral Reviews highlighted several findings related to the cephalic phase:
- Mentioning food can lead to insulin release even before eating.
- Participants who believed they consumed a high-calorie shake experienced a greater decrease in ghrelin levels compared to those who believed they had a low-calorie shake, despite both drinks being identical.
- Participants who thought they had consumed a high-caloric shake experienced greater post-meal ghrelin level decreases compared to those who believed they consumed a low-caloric shake (although both were the same shake).
- Studies in animals showed that when their vagus nerves were removed, cephalic responses disappeared.
- Research in humans using a nerve-blocking drug halted the cephalic insulin response.
Calm Your Nervous System
The nervous system, specifically the vagus nerve, serves as the link between our senses and digestive organs. It is part of the parasympathetic—or “rest and digest”—nervous system, sending signals to the stomach and other digestive organs to function.
Eating while stressed, frustrated, angry, or distracted could hinder digestion, as these emotions activate the sympathetic—or “fight, flight, freeze”—nervous system, diverting blood flow from the digestive organs.
This could explain digestive issues like constipation, loose stools, or discomfort during bowel movements, Ms. Fillner explained.
“I’ve read that breathing is one conscious way to regulate the nervous system. If you take two deep breaths before eating, it may positively impact your digestion over time,” Ms. Fillner suggested.
Other recommendations she offered include saying a prayer or expressing gratitude before meals, prioritizing sleep, and engaging in stress-relief practices like meditation, yoga, deep breathing exercises, or enjoyable physical activities.
When experiencing cravings, pause and reflect on whether you are truly hungry, thirsty, or dealing with other emotions. The cephalic phase of digestion presents numerous opportunities to enhance our health, Ms. Fillner emphasized.
“I find it endlessly fascinating. That’s what I aim to share with my patients and readers—that it’s incredible and can make a significant difference,” she expressed.
Further Cephalic Enhancement
We may need to recalibrate taste buds that are either desensitized or overstimulated, a process that may take time, according to Mr. Barry.
He believes that our disconnection from our body’s needs is influenced by foods straying from what nature provides. For instance, an apple’s taste bears no resemblance to its concentrated flavor, potentially enhanced by other additives. It’s like condensing the flavor of 50 juiced apples into a single teaspoon of artificial taste.
“Our bodies are understandably confused. Nutrition signals our body to stop eating. This becomes a major issue if you struggle with overeating. We can’t solely blame ourselves because we’re being manipulated,” he noted.
Mr. Barry suggests resetting our cephalic system to natural flavors by gradually incorporating 10% of a new flavor or food and progressively increasing it.
He is so confident in this concept that he developed a product based on it. His Pluck Seasonings aim for umami, a savory taste that is one of the five basic tastes alongside sweet, sour, salty, and bitter. These seasonings, featuring organ meats and complementary spices and herbs, allow him to use flavor to achieve his goal of crafting nutrient-rich dishes.
Take Control of What You Can
Regaining control is crucial for the cephalic stage of digestion, which in turn impacts overall digestion and health, Mr. Barry emphasized. He shared the following tips:
- Support better food choices by making conscious purchasing decisions. “If we stop buying the items they produce, they will adapt because their main goal is profit,” he stated.
- Avoid keeping foods at home that you don’t truly want to eat. “If it’s in the house, I’ll find a reason to consume it,” he reflected. “I won’t drive to get it because the impulse isn’t strong enough. Instead, I drink water or go for a walk, allowing myself to experience the underlying motivations for wanting that item.”
- Don’t swing to the extreme where you avoid temptation entirely or sacrifice enjoying life. “Living half-heartedly isn’t healthy either,” he remarked. “The key is finding a balance by creating habits that align with our goals. It’s different for everyone.”
- Be attentive and responsible with your food choices based on personal motivations. “I want to live as long as possible to be there for my kids. I hope to remain active and healthy as I age, engaging in their lives rather than being confined to a bed when they visit. That’s what drives my food decisions,” Mr. Barry shared.
