When it comes to optimal health, energy and even your mood, there is an often overlooked part of the body that plays a critical role – the gut. Although it may not be the most glamorous part of the body, the digestive system is the foundation of our wellbeing, involved in countless essential processes. Decades of extensive research on gut health have shown that maintaining a healthy gut is vital for overall health.
Understanding digestion
When aiming to enhance your gut health, optimising digestion is an essential starting point. Just as building a house requires a solid foundation, cultivating a strong digestive system is crucial for better overall gut function. The first step is to chew your food thoroughly. Remember, once food leaves your mouth, there are no more teeth to break it down. However, many of us are in such a rush during meals, or so excited by the flavours, that we barely chew our food, sometimes just four times per bite before swallowing. To support your digestion, slow down and chew each bite well. Put down your fork between mouthfuls, engage in conversation and make sure to swallow before taking your next bite. You may notice a significant improvement in how your stomach feels after eating.
Once food is partially broken down in the stomach, it moves through the pyloric sphincter, a one-way valve leading into the duodenum—the beginning of the small intestine. While food sits in the stomach, messages are sent to the pancreas to release sodium bicarbonate (along with digestive enzymes) to neutralise the acidic content with its highly alkaline pH. This bicarbonate protects the lining of the small intestine and allows digestion to continue efficiently.
A “pH gradient” is established throughout the digestive tract, with each section needing an optimal pH for proper function. When stomach pH is higher than ideal (less acidic), it can lead to digestive issues further along the tract, including symptoms in the small or large intestine like bloating, discomfort, or excessive gas. Improper pH levels can also impair nutrient absorption. Insufficient pancreatic bicarbonate production may cause a burning sensation near the pyloric valve. Discomfort in this area could also indicate the need for gallbladder support or investigation, so it’s wise to consult with a health professional if you experience ongoing pain.
Good stomach acid production at the correct pH sets off a cascade of signals that guide each stage of digestion, beginning in the brain. The small intestine plays a significant role in nutrient absorption, where digestive enzymes secreted by both the pancreas and the brush border of the small intestine help break down food into its most basic components. This process is critical for the absorption of vitamins and minerals, which are then transported into the bloodstream to fuel the body’s life-sustaining functions.
A healthy gut maintains an ideal balance between beneficial and pathogenic bacteria, yet this balance is easily disrupted by factors like antibiotics, agricultural chemicals and a diet high in refined sugars and preservatives. Our understanding of gut flora and its influence on health has deepened in recent years. This colony of bacteria—comprising around 100 trillion cells—supports digestion, immune function, metabolic regulation and more than 75% of our immune system. These beneficial microbes help digest food, regulate the immune system, balance blood sugar, protect against allergies and even support mood.
Feeding the gut
What we eat plays a crucial role in maintaining a balanced gut flora. Diets low in fibre and high in processed foods, sugar, alcohol and refined grains, combined with antibiotic use and chronic stress, can severely disrupt gut health. Probiotics, in the form of beneficial bacteria supplements, can help some people, but the gut environment must be conducive for these bacteria to thrive. Eating vegetables high in prebiotic fibres, such as artichokes, garlic, leeks, onions and asparagus, nourishes these beneficial microbes. The prebiotic fibres feed good bacteria, supporting digestive health and overall wellness.
Prebiotics work alongside probiotics to foster a healthy gut environment. These indigestible fibres travel through the digestive tract, feeding the good bacteria and promoting a balanced microbiome. A gut enriched with both probiotics and prebiotics can better absorb essential nutrients and maintain its health.
Nutritional sensitivities can also be an underlying factor in many gut problems. An elimination diet can help identify foods that trigger digestive distress. Common offenders include gluten, dairy (cow’s milk protein), legumes (such as soy and peanuts), refined sugars and artificial sweeteners found in processed foods and chewing gum. Strictly eliminating potential problem foods for a few weeks and then reintroducing them can provide insight into how your body reacts. It’s best to undertake an elimination diet with the guidance of a health professional.
