Marta León, microbiota health expert: "Drinking a lot of water while eating can slow down digestion."

Microbiota health specialist Marta León has focused on two rarely discussed but key aspects of digestive well-being: the order in which food is eaten and the amount of water drunk during meals . In one of her informative videos, the expert was clear: "Drinking too much water while eating can slow down digestion." This practice, although common, can interfere with the effectiveness of gastric juices and hinder the natural digestive process.

León suggests starting meals with a portion of fiber-rich foods , preferably prebiotic fiber , such as vegetables or legumes. He explains that this seemingly simple gesture activates the microbiota from the first bite . Fiber not only hydrates, it also stimulates the production of digestive enzymes , boosts metabolism , and helps regulate blood sugar levels . What you eat first determines how the rest of your meal will be assimilated.

Far from recommending restrictions, the specialist insists that it's not about eliminating foods, but rather rearranging them meaningfully . For example, opening a meal with white bread can trigger a glycemic spike and destabilize the metabolic response. On the other hand, starting with a plant-based diet has demonstrable positive effects: less bloating , better digestion , and a greater feeling of satiety . This order also facilitates a more conscious connection with the body's signals .

On the other hand, León warns that drinking too much liquid during meals can have undesirable digestive consequences. Although drinking water is essential for health , drinking large amounts of it while eating can dilute gastric acids and slow gastric emptying . His advice can be summed up in a clear principle: first activate the digestive system and then incorporate the rest of the food, thus promoting better assimilation and metabolic balance .

Marta León's approach is part of a movement that emphasizes the role of the gut microbiota in overall health . Her approach isn't based on prohibitions, but rather on small, conscious choices that are easily integrated into daily life. Adjusting the order of food intake and limiting the amount of water consumed during meals are simple habits that can have a lasting impact on digestion , metabolism , and overall well-being .