Go with Your Gut: Getting to Know the Digestive System

Our body’s digestive system is incredibly complex, and its performance is intimately linked to our health status. Not only does it harvest nutrients from the food we eat, it also provides the body’s first line of defense against illness. A basic understanding of the digestive system, its processes, and how to improve them can empower you to make choices that support your optimal health.

Digestion begins as soon as food enters our mouth. Here, the act of chewing and enzymes contained in saliva start the process of breaking down our food. After being swallowed, the food travels down our esophagus and into our stomach. The stomach secretes hydrochloric acid (HCl) that activates enzymes for protein and fat digestion and also churns food to create a semi-fluid mixture. This mixture moves into the small intestine where enzymes produced by the pancreas and bile from the liver further process carbohydrates, fat, and protein into tiny particles. The small intestine is the major site of nutrient absorption in our body. Digestion from the mouth through the small intestine takes 6 to 8 hours.

Any substance remaining in the small intestine then travels to the large intestine, where water is absorbed and our gut bacteria go to work. The contribution of gut bacteria to our health is a hot research topic, and an area where knowledge is rapidly expanding. The types of bacteria found in the large intestine varies between individuals and is influenced by diet, lifestyle, and environmental factors. An individual’s gut bacteria profiles may influence their likelihood for developing obesity and chronic disease, like diabetes and heart disease. Health supporting gut bacteria breakdown insoluble fiber and produce vitamins K and B₁₂, which are absorbed and utilized by our bodies. After 24 to 48 hours, our bodies eliminate whatever is undigested as stool.

Below are some tips to keep your digestive system preforming at its best:

Don’t forget to chew. Chewing your food is the first phase of digestion and an important one. If large particles of food enter your stomach, they may remain undigested upon entering your small intestine. This can cause discomfort, contribute food allergies, and lessen nutrient absorption. It is recommended to chew your food between 20 to 40 times before you swallow. Chewing thoroughly also makes you eat more slowly, which helps your recognize when you are full and prevent overeating.

Stimulate your stomach acid. HCl is an acid produced in your stomach that sterilizes food and helps your body breakdown fat and protein. HCl production declines with age and chronic stress, preventing optimal digestion. To stimulate stomach acid production, drink a few tablespoons of lemon juice or apple cider vinegar in a few ounces of water, eat fermented vegetables, or try digestive bitters. Also, avoid drinking too much water during meals, as it dilutes HCl and lessens its power.

Support bile production. Bile helps digest fat and is made by your liver and stored in your gallbladder. Low fat diets, unhealthy fats from fried foods, or trans-fats can negatively impact gallbladder health. Digestive bitters, radishes, leeks, and asparagus support healthy gallbladder function. Healthy fats from olive oil, coconut oil, nuts, avocados, fatty fish, and grass-fed meat also promote healthy gallbladder function.

Take a probiotic. Probiotics are good bacteria that promote healthy digestion and support our immune system. Increasing the good bacteria in your body can reduce your risk of chronic disease, strengthen your immune system, and aid in the extraction of nutrients from food. Fermented foods, like sauerkraut, kimchi, yogurt, and kombucha, are an excellent source of probiotics. Alternatively, you can take a daily supplement with Lactobacillus and Bifidobacteria.

Consider enzyme supplements. If you regularly struggle with digestive issues, you should consider talking to your doctor about supplementing with digestive enzymes. Enzyme supplements might help if you have a digestive condition, such as acid reflux, gas, bloating, leaky gut, irritable bowel syndrome, Crohn’s disease, diverticulitis, malabsorption, diarrhea, or constipation. A supplement of HCl might also be useful in individuals with age-related enzyme insufficiency.

 Stick to a healthy routine.  Healthy diet, exercise, and sleep patterns are important to maintaining a healthy digestive system. It is much easier to develop healthy habits if you make a schedule and stick to it every week. For example, prep-your meals for the week on Sunday, exercise on in the mornings on Mondays, Wednesdays, and Fridays, and so on. Adopting healthy lifestyle habits will help you manage stress more effectively, which can also benefit your digestive system.

Dr Kara

My journey to find a balanced way of living led me to a Ph.D. in Nutrition at the University of Wisconsin-Madison and a Master’s in Public Health at the University of California-Berkeley. My studies and experiences afford me a deep understanding of diet and lifestyle factors that contribute to optimal health. I contribute to projects in the U.S. and abroad that improve the health of individuals and families through nutritious foods. I believe the foods we eat impact our lives in so many ways, ranging from nourishing our body’s cells and tissues, to supporting emotional, physical, and social wellbeing. I am thrilled to be a part of the Moxy Kitchen team and support the development of flavorful, easy-to-use food products that add a nutrient-dense punch to daily meals.