Improving Digestion and Absorption

Improving Digestion and Absorption

There is a saying ‘you are what you eat’ but this isn’t actually the case.  A far more accurate statement would be ‘you are what you absorb’.

First of all, let me explain to you a bit about how the digestive system works and why we need it to work well.  Food is not just an energy source – your diet matters, and nature provides us with food that contains all the nutrients we need to maintain good health. Our body is made up of many proteins and each bodily function is dependent on an abundant supply of macro-nutrients (fats, proteins and carbohydrates), and micro-nutrients (vitamins and minerals) to run smoothly.  Good digestive health ensures that we get all the required nutrients from our food, and an optimal functioning digestive system is of the most vital importance for our overall health and well being. As you can begin to appreciate, the implications of a badly functioning digestive tract can reach far beyond just having uncomfortable gastrointestinal symptoms.

Bloating, burping, heartburn and flatulence are just a few of the many uncomfortable symptoms that occur when your digestive system is having problems digesting food. These symptoms usually occur after you have eaten a large meal and subside after a while, but in some cases this discomfort can become a constant occurrence after eating and interfere with quality of life.  You can be assured that once these symptoms have become a daily occurrence, your ability to best absorb the nutrients from your food has greatly reduced.  I would always advise clients to visit their G.P if symptoms are persistent and ongoing so that they can perform tests to rule out other causes such as celiac disease. If you visit your G.P and explain your symptoms they may suggest taking ‘over the counter’ antacids or prescribe medication (Proton Pump Inhibitors) that will take away your symptoms by reducing your ability to produce stomach acid.

The Role of Stomach Acid

Obviously, it’s a great relief to be symptom free but just taking away the symptoms does not solve the problem as once the medication is stopped, the symptoms will return. The body produces stomach acid to a certain pH (acidity) to break down food to a specific consistency before it hits the intestines. Once there, the food then travels along the length of the intestines where the fats, proteins, vitamins and minerals are extracted and absorbed at different parts along the way.  It is a common misconception that symptoms associated with poor digestion – heartburn, acid reflux, bloating and excessive wind – are caused by too much stomach acid. In the vast majority of cases it is actually caused by stomach acid insufficiency, and taking antacids and medications only serve to compound this problem.  When food reaches the intestines and it is not sufficiently broken down due to stomach acid insufficiency, the digestive process is slowed and the food stays in the intestines for much longer than it should. This causes fermentation that produces gas and it is this that causes the uncomfortable symptoms.  

The acidity of stomach acid is also important because:

• Your pyloric sphincter closes the contents of your stomach off to your intestines and your lower oesophageal sphincter closes your stomach contents off and prevents acid reflux.  Both of these sphincters are controlled by the level of acidity in the stomach.(see diagram below)

• Your stomach acid has to be a certain pH to stimulate the pancreas to produce digestive enzymes to further break down your food. Inadequate enzymes can result in nutrient deficiencies over time due to malabsorption. 
• Stomach acid at a certain pH facilitates the extraction of vitamin B12 from meat so that it can be absorbed by the body. Vitamin B12 deficiency can cause iron deficiency anemia resulting in tiredness and fatigue and is also linked to anxiety and depression. B12 is vitally important to our nervous system as it is used to form the myelin sheath (a protective coating around our nerve cells which is important for the conduction of nerve impulses in the brain).
• Stomach acid kills bacteria on food that may otherwise cause stomach upset and also inhibits the growth of pathogenic bacteria within the intestines which can lead to a‘leaky gut’, food intolerances and systemic inflammation. Please read about the importance of maintaining a healthy bacterial balance in the gut by reading my blog post ‘It All Starts In The Gut’ by clicking the link here http://katyosullivannutrition.blogspot.ie/2015/01/it-all-starts-in-gut.html

No Cost Simple Tips for Improving Digestion and Absorption

Reduce stress – stress hormones shut down our ability to digest food.

Remove foods and beverages that you know exacerbate your symptoms (bread and dairy products are common offenders)

Gut health is impacted by toxins so avoid smoking, and minimise the prospect of ingesting bacteria by practicing good food hygiene.

Reduce or stop alcohol consumption – one night of moderate drinking can wipe out your good gut bacteria.

Stop to eat – remove distractions - sit down – slow down – look at the food and take in the aromas. Feel the digestive juices starting to flow.

Chew each mouthful thoroughly before swallowing – most people eat far too quickly. We produce digestive enzymes in our mouths that start to breakdown the food as we chew.  The more work we do in our mouths, the less work our digestive systems have to do.

Eat smaller portions – don’t give your digestive tract too much to do in one go.

Maximize the Nutrient Potential of each Meal

Eat real food – avoid processed foods, sugar heavy foods and ‘food like products’ that hold no nutrient value and just serve to upset the bacterial balance in our gut and promote food cravings and weight gain (please read my blog post on how gut bacteria influences our health by clicking the link above).

Include a small salad to start instead of having a dessert – with rocket or some bitter leaves as the bitterness helps to stimulate the production of digestive enzymes and bile which will assist with the breakdown of food and assimilation of fats.

Drink a couple of teaspoons of raw, unfiltered apple cider vinegar (such as Braggs) in a glass of water about 15 minutes before a main meal and this will aid digestion. (make sure to rinse out your mouth with water afterwards as the vinegar can affect tooth enamel)

Include raw fruits and vegetables in your diet as snacks. These contain enzymes that aid digestion and phytochemicals that are beneficial to the body as well as fibre which helps to facilitate regular bowel movements.

Take the weight off your digestive system and crank up your nutrient intake and absorption by making nutritious soups out of homemade bone broths and vegetable broths and introduce smoothies and vegetable juices into your daily routine.

          

I hope that you have found the information here helpful.  Please let me know what you think by posting comments.  You can also f'ollow me on facebook at Food For Thought With Katy O'Sullivan and I am also now on Twitter @kosnut.

Thank you for reading my blog.  If you would like to make an appointment for a Nutritional Consultation please check out my consultation information here 
http://katyosullivannutrition.blogspot.ie/2014/11/nutritional-therapy-consultation.html