5 Pillars for Optimal Digestion
Aug 08, 2022
I remember when I first started to try and “heal” my gut - and I use quotes because I had no idea what I was doing.
“Healing” to me, at the time, meant eliminating foods, going on diets, and relying solely on willpower to succeed. I thought food was the enemy and if I couldn’t stick to a low FODMAP diet, or no dairy, no sugar, no gluten, no meat, no vegetables (yes, I had a doctor tell me to eliminate all vegetables), then I was a failure that would live forever with painful bloat, belly distention, gas, and constipation. That was just the deck I was handed and I had to live with it.
What I didn’t realize was that there is so much more that I could have done to help ease my pain and suffering. AND, probably the most important factor was in the lifestyle changes that needed to happen in order to improve the way my digestive tract was functioning.
So make sure to read up before you run out and buy a bunch of supplements or health food. I’m going to dive into each pillar briefly and some things I cover might surprise you!
1. Fiber
Fiber helps keep the colon healthy by feeding the good microbes in the gut, eliminating the problematic bacteria, speeding up transit time of waste through the colon, and helping to eliminate toxins from the body.
You can find fiber in all your plant-based foods, and the more variety, the better!
2. Water
Water is next, and actually it relates to fiber in that it helps your body process fiber a bit easier. So whenever I recommend increasing fiber intake, I always recommend increasing water intake, too. However, that’s not all water is good for…
Water is one of the top, and most underrated nutrients for healthy digestion and overall health.
Along the digestive tract, the stomach needs water to support its mucosal lining, which is very important to maintain in order to prevent acids from leaking out. A strong stomach supports the intestines, which are further down the digestive tract, in properly digesting and absorbing nutrients. Essentially, water helps to break down food and absorb nutrients.
Water also helps to soften the stool, prevent constipation, and like I said break down all that new fiber that you may be adding in.
3. Stomach Acid
The body needs ample amounts of stomach acid in order to properly break down food. Protein, specifically, is affected by stomach acid because HCl and other enzymes from the stomach break apart the protein at the chemical level.
You can gently boost stomach acid by adding freshly-squeezed lemon juice to water or adding 1 Tbs. of raw fermented apple cider vinegar to water in the morning. Fermented vegetables can also help; these are things like kimchi, sauerkraut, cabbage, carrots, etc.
Now here’s the fun part. This is where we can get a little more holistic and include some lifestyle factors in our healing. Try practicing slowing down to eat, chewing food thoroughly, and saying gratitude before eating. What these practices do is send a signal to the brain to release gastric juices. These are important to consider as stress impacts the release of stomach acids and enzymes. So if you’re struggling with your digestion, it may not be "what" you're eating, but rather "how" you're eating and handling stress.
Any ahas yet?? I hope so!!
4. Probiotics
Probiotics support and protect microbial balance and diversity in the gut. We need this balance and diversity in order to support the immune system and reduce chronic inflammation, among other things. Essentially, they are at the core of healing and optimizing digestion.
You can find probiotics in live, fermented foods, and you can also get a probiotic supplement to support your bacterial balance. Look for supplements with at least 10 billion CFU's per day, and free of any artificial additives.
5. Digestive Enzymes
Digestive enzymes are responsible for breaking down large molecules into smaller, digestible and absorbable nutrients. Without digestive enzymes, larger macronutrients (fat, carbs, protein) remain large and can cause problems for your health if they leak into the bloodstream without first being broken down. Health isn't just about what you eat, it's about what you can ABSORB - digestive enzymes are key to absorption!
As always, there is a lifestyle component to consider, too.
Digestive enzymes are found in saliva, gastric juices, and pancreatic juices. One way to optimize their secretion is by slowing down to eat. Slowing down triggers the brain to essentially turn on these secretions (just like that stomach acid). Chewing is also important because the longer food is in your mouth, the more exposure to saliva, and therefore the more exposure to digestive enzymes. Stress should also be addressed because it can actually change the levels of enzymes produced. So again, it’s not just about what you’re eating, here. Stress plays a role!
Until next time!
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