The digestive system's role overall is to break down the food that we consume into small substances that the body can absorb into the blood stream to use for energy and other processes which enable us to thrive. This process of food breaking down and being absorbed is called digestion, and there are many organs involved. The digestive system starts in the mouth and ends at the anus. This is a simple explanation of how it works (so you can appreciate the levels involved!) followed by some ideas on how we can support the process.
Digestion begins in the MOUTH. When food enters the mouth chewing begins - this is known as mechanical digestion. Salivary glands produce saliva which contains an ENZYME called AMYLASE. This helps to break down carbohydrates.
Muscles in the OESOPHAGUS (throat) help to move the food down to the stomach - this movement is called PERISTALSIS.
Food enters the STOMACH and is mixed with stomach acid (hydrochloric acid) and enzymes which help to break down the food (this is chemical digestion) further along with a churning action (mechanical digestion). This process takes 2-4 hours!
The LIVER makes a substance called bile which helps to breakdown fats. The small pouch underneath the liver is called the GALLBLADDER which is where the bile is stored and then released into the small intestine. The PANCREAS also makes digestive enzymes which help to break down fat, carbohydrates and proteins, and from here are released into the small intestines too.
The SMALL INTESTINE is a very long tube divided into three sections. Food leaves the stomach and enters the duodenum (the first section of the small intestines). The pancreatic enzymes and bile are released and the food is further broken down. Food continues to break down in the middle section (the jejunum) and then in the final section (the ileum) the nutrients including fats, carbs, protein, vitamins and minerals are absorbed into the blood stream.
The LARGE INTESTINE (also known as the COLON) processes indigestible food, water, waste products and anything not absorbed in the small intestine. Liquid is absorbed into the blood stream and we are left with the solid matter (poo), ready to be excreted by the last section of the digestive system - the ANUS. The large intestine is also home to our gut bacteria - called the microbiome which plays a crucial role in our overall health.
I hope you're still with me....!! Now we have an idea of how digestion works, here are some recommendations that will help support the processes, not necessarily what you should and shouldn't be eating. If we have a well functioning digestive system we will extract efficiently all the nutrients the body needs to function well. If digestion is poor, no matter how many nutritious foods we eat we will not absorb what we need.
Prepare your body for digestion by cooking your meals from scratch
Avoid drinking water 20 minutes before and 20 mintures after eating: water suppresses stomach acid and enzymes needed to break the food down
Chew each mouthful at least 20 times before swallowing
Eat mindfully, in a relaxed environment: if we are stressed the body will not prioritise digestion
Increase digestive juices by eating bitter foods before each meal. E.G - have a handful of rocket, or eat a small salad including fennel, radishes, dandelion leaves, endives or artichoke
Have 1 teaspoon of Apple Cider Vinegar in 100ml of water 15 minutes before a meal. This helps to increase the acidity of your stomach - helping to produce enzymes for digestion
Fibre is beneficial in helping to keep our bowels regular. Adults should have 30g of fibre per day. There are two types of fibre: SOLUBLE FIBRE slows down digestion by attracting water and forming a gel-like substance once digested. It is found in foods such as oats, nuts, flaxseeds, beans, lentils, peas, fruits and vegetables like berries and apples. INSOLUBLE FIBRE speeds up digestion by adding bulk to stool, relieveing constipation and keeps your bowel movements regular. It is found in many whole grains such as brown rice, barley and bulgur, most vegetables, including root veggies, broccoli, cucumbers, carrots, green beans and courgette.
Gut health is a very complex subject, however making some small changes like the suggestions above may contribute to a better functioning digestive system. A healthy gut lining, and a wide array of the beneficial bacteria which reside in the large intestine are vital for good health. This will be discussed another time on the basics.
SIGNS AND SYMPTOMS OF A POORLY FUNCTIONING / IMBALANCED GUT
Poor gut health can be the underlying reason for many health problems. If you are suffering from any of the following, it is possible that your gut health and digestion needs addressing.
Gas and bloating
Constipation or diarrhoea
Pain and IBS
Food intolerances and allergies
Auto-immune conditions
Skin conditions
Fatigue
Food cravings
Poor mental health
Poor immunity
Gut healing is a complex journey that requires individual and bespoke care. We are all unique after all and what works for one person, may not work for another.
If you feel you have gut issues that need addressing and feel ready to begin your journey, please feel free to contact me.
With Love,
Rachel x
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