Gut Health Part I: Digestion
To read Gut Health Part II: Dysbiosis, Leaky Gut and the Immune Connection, click here.
While the digestive system and intestinal system are separate, they are part of one entity knowns as the gastrointestinal tract, which starts at the mouth. What you put in your mouth, how efficiently and effectively you digest it (with support from your stomach, pancrease, gallbladder and liver) determines how it passes into the gut (aka the intestines) and influences your gut health and balance greatly.
Before we can begin to discuss intestinal (gut) health, it’s essential to first address digestion as more often than not, you’d be hard pressed to resolve your gut issues without addressing digestion first.
How digestion Works
Digestion begins in the mouth, where chewing breaks down the food physically and activates salivary enzymes that also break it down chemically before sending it on to the stomach.
Our stomach produces hydrochloric acid (aka HCL, gastric or digestive juices) and digestive enzymes. HCL sterilizes the food to protect us from harmful bacteria while the enzymes digest proteins and other nutrients. All the while the stomach churns turning food to liquid before sending it on to the small intestine. This takes anywhere from 20 minutes (a piece of fruit) to several hours.
The small intestine is where most of the water and nutrients are absorbed into the blood stream and the digestion process is completed with help from pancreatic enzymes and bile produced in the liver and stored in the gallballder and waste is moved into the gut.
Why Digestion Goes Wrong & the symptoms to be aware of
Digestion goes wrong for many reasons including but not limited to:
eating too quickly and/or too much
fruit after a meal
eating too many raw vegetables
eating too many refined carbohydrates/too much sugar
eating foods that you are intollerant or allergic too
eating gas producing foods that your body doesn't tolerate well
eating too many fried or fatty foods
poor food combinations
eating when stressed
watching television, working or being on your phone while eating
too much or too little Hydcrochloric Acid (HCL/gastric acid) in the stomach
too few digestive enzymes being produced by the pancreas
not enough bile (sluggish liver or gallbladder)
some medications / antibiotics
Over time, besides discomfort, poor digestion can lead to a host of other issues including but not limited to:
dysbiosis (imbalanced gut flora)
candida (intestinal yeast overgrowth) which can also manifest as vaignal yeast infections, nail fungus, dandruff, etc…
chronic bloating
fatigue
poor sleep
mood disorders
hormonal imbalances and PMS
constipation and/or diarrhea
irritable bowel syndrome
stress
lowered immunity
chronic bladder infections
acne, eczema and other skin troubles
weight gain/loss
THE PILLARS OF GOOD DIGESTION
In theory, our digestive system works, with or without our help. Our stomach is an acidic environment , our pancrease secretes enzymes for protein and carbohydrate metabolism and our liver makes bile to emulsify fats. In theory!
Unfortunately, poor dietary choices, pathological conditions and even stress can influence that digestive capacity and cause it to work less efficiently. Thankfully there are tools we can use to support and improve our digestion naturally.
Eat a Simple Whole Food Diet
Eating whole foods as close to their natural state as possible, avoiding processed foods and eliminating problematic foods that your body can’t tolerate well are three of the most important things you can do for your digestion.
Processed foods containing refined carbohydrateds, food additives, too many added sugars, salt and artificial sweetners and flavours, not to mention hard to pronounce laboratory produced ingredients put a burden on your digestive system and feed the unfriendly bacteria living in our gut, allowing them to grow stronger and more numerous than the helpful bacteria.
Be sure to include plenty of fermented foods, sprouts and bitter greens like dandelion and chicory in your diets. Fermented foods and sprouts contain live enzymes while bitter greens support liver function and bile production; both of which do their part in easing digestion.
Chew Your Food…Properly
Chewing breaks down the food physically and chemically by releasing salivary enzymes that prepare it to enter the stomach where other digestive enzymes take over. Chewing also activates the taste buds and sends signals to the brain, allowing us to fully experience the five basic tastes; sweet, sour, salty, savoury and bitter. When you don't chew your food properly it takes food longer to break down, which slows down digestion, causes fermentation and putrefaction and leads to more digestive troubles.
Ideally, your food should reach a liquid state in your mouth, before you swallow it. If that’s hard for you to do, try putting down your fork between bites to help you focus on chewing.
Watch When & How Much You Eat
When, what and how much you eat has an effect on your stomach's ability to do it's job well.
eat smaller portions
avoid greasy foods and heavy meals
avoid over eating
avoid frequent snacking (especially if you have digestive issues)
eat your heaviest meal of the day at lunch time, as your digestive fire is strongest at this time
eat within a 12 hour window (8am to 8pm) and fast for the other 12 hours (8pm to 8am) to give your digestive system the break it needs to recover.
Manage Stress
Our state of mind has a great impact on our digestion. Stress activates our sympathetic nervous system which is responsible for the fight or flight response, putting us in survival mode and preparing us to flee from danger, real or perceived. It redirects all our energy away from functions like digestion and the immune system, deemed unnecessary for survival in case of physical danger, in favour of sending blood flow to the heart, arms and legs so we can run away.
Stress basically causes the digestive sysem to shut down, which leads to heartburn, constipation, gas and bloating and disrupts the balance of healthy bacteria in your gut.
Control Your External Environment
Digestion relies on our parasympatheic nervous system, the rest & digest response produced by our body when we are calm and relaxed. Eating in a dedicated space away from electronic devices and distractions is a great way to bring a sense of calm and awareness to meal times. Walk away from your desk or work space and avoid using your mobile phone or watching television while you eat.
what to do if digestion goes wrong
Sometimes, despite our best efforts, we still struggle with digestion. Women in particular may have issues during various phases of the menstrual cycle due to hormonal fluctations. Even if we've adopted new healthy habits, our old habits have a way of catching up with us or we find ourselves over indulging on vacation or during the holidays or having to take a course of antibiotics and it throws our digestion for a loop.
Whatever the reason, there are natural ways you can support your internal environment to aid digestion.
Please note that these are not intended as a substitute for medical advice. Should you have persistent recurring problem, please see your doctor or medical professional for a proper diagnoses and treatment.
Warm water with lemon and/or ginger
Lukewarm water with the juice of half a lemon and/or some fresh grated ginger first thing in the morning on an empty stomach is a good way stimulate digestive fire.
Apple Cider Vinegar
1-2 tbsp of apple cider vinegar diluted in a 1/4 cup of water before main meals is also believed to stimulate digestive fire.
Aloe Vera
Pure aloe vera juice may provide a safe and effective treatment for reducing the symptoms of Gastroesophageal Reflux Disease.* Please consult your medical practitioner to find out if this appropriate for you as some severe cases of GERD may require medication.
Umeboshi & Kudzu
Ume Sho Kuzu, a popular macrobiotic remedy is made by boiling one cup of water with a teaspoon of shoyu (soy sauce) then combining it with a teaspoon of umeboshi paste and a teaspoon of kuzu starch that has previously been diluted in two teaspoons of cold water. This drink strengthens the digestive system, alkalinizes the digestive tract, and supports the intestinal lining. While it's most effective first thing in the morning, on an empty stomach, it can be taken anytime throughout the day. Get the full details and recipe here.
Take Digestive Bitters and/or Digestive Enzymes
These can be found in most natural health food stores. Digestive enzymes can help compensate for your stomach, pancreas, and gallbladder by providing the enzymes necessary to break down food (protease for protein, lactase for lactose, etc…) while digestive bitters help stimulate hydrochloric acid (stomach acid), bile production (in the liver) and prompt your body to produce natural digestive enzymes. These should be taken before you eat, usually 20-30 minutes.
The bottom line is that good health begins with good gut health, which begins with good digestion. In Part II of this article, I discuss Gut Dysbiosis and Leaky Gut and how you can support your gut health naturally to support your immune and overall health.
If you’re suffering from persistent issues related to digestion or intestinal health, despite having made dietary and lifestyle changes, please seek the advice and support of a health care professional.
