Digestion is a north to south process that begins in the brain. That first moment you think of or smell food, your body begins to produce saliva (enzymes) necessary to digest this food. However, meals are regularly consumed in a rushed fashion- void of presence and the digestion process is often required to take a back seat. The brain cannot prioritize digestion while it is stressed, or multitasking. This leads to a consequence cascade of digestive difficulties that are unfortunately very common. We’re going to address those so you can start taking steps to improve your gut health TODAY!
Some of these common difficulties are
- Bloating
- Cramping
- Emergency bathroom visit
- Heartburn or acid reflux
Just because it is common- does not mean that it is normal or unfixable!
The process of digestion is to reduce food nutrients into small enough molecules that can be absorbed and used for energy and nutrients by the body as it is intending. Food is energy currency!
What does gut health mean?
Essentially, good gut health means that the digestive system is working to full capacity as intended.
Poor gut health, means that at least 1 part of the digestive process is impaired- this leads to symptoms.
To begin troubleshooting digestive difficulties we have to trace it back to the first domino that fell. Beginning with the brain.
Brain: Sends signals to release enzymes, hormones, stomach acid and other substances that aid in the breakdown of food. Additionally, the brain receives feedback from the digestive system to regulate the process and ensure efficient nutrient absorption.
Mouth: Responsible for breaking down food physically and chemically using teeth, saliva, and enzymes. Saliva contains enzymes that begin to break down carbohydrates, while the teeth help to mechanically break down food into smaller pieces.
Esophagus: A muscular tube that helps move food from the mouth to the stomach through a process called peristalsis. It does not participate in digestion itself.
Stomach: Breaks down food with its strong muscular walls and acidic secretions, turning it into a semi-liquid mixture called chyme. The stomach should be very acidic to kill bacteria and disinfect the stomach. This also helps to break down proteins.
Duodenum: The first part of the small intestine where most of the chemical digestion takes place. It receives digestive enzymes from the pancreas and bile from the liver, which help break down carbohydrates, proteins, and fats.
Small Intestine: Where 90% of food absorption happens. Nutrients get broken down further with enzymes before they are absorbed into the bloodstream.
Large intestine: The final section of the digestive system where water is absorbed from the remaining indigestible food matter, and the waste material is stored until elimination.
Elimination: The final result of the digestive process- solid waste.
Ok, so there is your little science lesson for the day. And I think the important part that you’re wondering about would be how to tell if your digestion was off.
Commonly, clients have a list of “healthy” foods that make them feel terrible.
- Big salads or too many raw vegetables
- Smoothies + shakes
- Too much water at meal times
Why improve gut health?
Each part of the nutrition focus hinges upon proper digestion.
If one area of the digestive process starts to become problematic, it sets off a chain reaction where other elements are starting to have to pick up the slack. This is when the digestive system starts to fall apart- after it’s become overburdened.
If something is off in the digestive process- the whole line starts to suffer.
How to improve gut health?
To support proper digestion, practice some of these technique to get your body back to it’s natural process
For more in-depth information, download my free digestion troubleshooting guide to know which steps help which symptoms.
Habits to improve gut health
- Sit down at a table to eat
- Take 3 deep breaths before each meal
- Drink a glass of warm lemon water first thing in the morning
- Chew each bite 20-30 times (seriously)
- Put your fork down between bites
- Do a caster oil pack over the liver once a week
- Lemon or apple cider vinegar water 10 minutes before meals
- Eat healthy fats regularly like olive oil, avocado, and animal fats from healthy animals
- Eat a wide variety of veggies daily- bring on the color
- Do a digestion massage in the evening
Which foods + nutrients improve gut health
- Beets + beet greens
- Fermented + probiotic rich foods-Kimchee, sauerkraut, kefir, yogurt, fermented vegetables
- Foods with digestive enzymes-Avocado, raw honey, pineapple, papaya (think tropical fruits)
- Digestive bitters
- Bone broth
- Collagen
- Aloe vera juice
- Sea salt
- L-glutamine
- Ginger, slippery elm, licorice, marshmallow root tea
- Targeted supplemental support
What foods are bad for gut health?
First of all, it depends. However, we do know specific foods are harmful for gut health or can be temporarily troublesome for those with digestive difficulties.
Gut Wreckers
- Alcohol
- Sugar
- Food intolerances
- Ultra processed foods
- Rushed meals
- Stress
- Certain Medications (like NSAIDs)
Things to avoid or limit if having symptoms of poor gut health
- Too many raw vegtables
- Drinking too much water at meal time
- Seed or hydrogenated oils
- Multitasking while eating
- Eating meals on the go
- Big smoothies or shakes
- Carbonated drinks around meal times
My past client dawn said,
For 1 on 1 support in implementing these specific steps and for more targeted care, get started with nutritional therapy here.
“I only have gut problems when I don’t listen to you.”
That exact same healing is available for you.
*This post is not intended for medical advice and is only to be used for educational purposes only. Do not make changes to your health care without consulting your practitioner.
*This post may contain affiliate links, which means, I may make a small commission at no extra cost to you. I do not recommend products that I have not personally vetted.
Like it? Share it!
Photo credits: Rebecca Simpson