Is water good for digestion?

Dear reader

If you've ever been told to avoid drinking water with meals because it might "dilute your digestive juices," you're not alone. This idea has been circulating in wellness circles for years — but is there any truth to it?

My assistant, Nika Alexandra, has recently been certified as a Functional Nutritionist. She specializes as a Blood Sugar Coach, with a focus on metabolic health and digestive wellness. Nika helps clients understand how proper digestion supports stable blood sugar, balanced hormones, and optimal nutrient absorption...So the question is: Does water help or hinder this process?

The Myth: Water Dilutes Stomach Acid

The concern is that drinking water with meals might dilute stomach acid and digestive enzymes, making it harder to break down food. However, this overlooks one key fact: your digestive system is smart and self-regulating. The stomach adjusts acid production based on what you eat and drink. A glass of water isn’t going to derail that system.

The Truth: Water Supports Digestion

Drinking water with meals can enhance digestion in several ways:

1. Helps Break Down Food- Water softens food and makes it easier to chew, swallow, and move through the digestive tract. It assists enzymes and acids in coating food evenly, helping nutrients break down and absorb efficiently.

2. Supports Enzyme Function- Enzymes and stomach acid work in a moist environment. Water doesn’t "wash them away" — it actually helps them function by dispersing them across the food you eat.

3. Promotes Healthy Elimination- Staying hydrated supports gut motility and regular bowel movements, which are essential for detoxifying and keeping inflammation low.

4. May Reduce Overeating- Drinking water during meals may help with appetite control. A study published in Obesity (2010) found that people who drank water before meals ate fewer calories and had greater weight loss success.

When to Be Mindful

There are some people who may benefit from reducing water during meals, such as those with:

Low stomach acid (hypochlorhydria)

Severe bloating or SIBO

Gastroparesis or slow digestion

For these individuals, sipping smaller amounts or drinking more between meals might be more comfortable. Otherwise, water during meals is generally safe and beneficial.

For most people, drinking water with meals is helpful, not harmful. It supports digestion, may curb overeating, and helps your body absorb nutrients more effectively — all of which play a role in blood sugar balance and metabolic health. If you would like to learn more about Nika’s coaching, check out her website www.MetabolicVigilante.com and follow on Instagram @metabolicvigilnate

As always... Here’s to your best health!

Dr Linda

FUN FACT

Nearly 97% of the world's water is salty or otherwise undrinkable. Another 2% is locked in ice caps and glaciers. That leaves just 1% for all of us.

📚 References & Studies:

Jeukendrup A, Gleeson M. (2010). Sport Nutrition: An Introduction to Energy Production and Performance. Human Kinetics. (Clarifies gastric fluid volume and absorption)

Vuksan V, et al. (2001). Effect of water intake on gastric emptying and glycemic response. European Journal of Clinical Nutrition, 55(10), 887–891.

Dennis EA, et al. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity, 18(2), 300–307.

Institute of Medicine. (2004). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press.

Harvard Health Publishing. (2020). Does drinking water during meals disturb digestion?

Dr. Linda Berry Healing Arts Chiropractic Nutrition Trauma Healing

Please note: This information is for educational purposes only and is not intended as a substitute for medical care. Always consult with your healthcare provider for advice before you begin taking new supplements. You are responsible for all of the health choices you make.

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