Digestion
By: Jennifer Wang, C.Y.W., C.N., C.H.

Proper digestion is a critical part of good health. The food we eat is our fuel source. If our body is not able to digest and utilize the nutrients that we require from our food then health problems will occur.

Your Digestive System

Your digestive tract is a tube approximately 30 feet long that runs through your body. Food must be broken down or digested and then the nutrients from our food will be absorbed through the walls of the digestive tract before it can actually enter the body and be used by the cells for metabolic activity. Enzymes are present in the saliva to help with the breakdown of carbohydrates (sugars and starches). Chewing food properly helps to break it down into smaller pieces so that when it is swallowed, it can be moved easily down the esophagus and into the stomach. Very little food is absorbed while in the stomach (some water, certain drugs such as alcohol and aspirin). Proteins and fats are now starting to be digested. Hydrochloric Acid(HCL) and enzymes must be present in order for the stomach to properly digest food. Most people who have heartburn believe that they produce too much HCL when in fact they may not be producing enough. The stomach needs HCL in order to break down protein. When the stomach does not produce enough of it, protein is not broken down properly and the result is heartburn (acid reflex) and gas.

The small intestine is where most nutrients are absorbed. Therefore any damage or inflammation will impede absorption of nutrients. The liver, gallbladder and pancreas also need to be functioning properly in order for digestion to occur. The liver produces cholesterol which is needed to make bile. Bile is needed to emulsify fats and to distribute fat-soluble vitamins. Bile is an alkaline substance that helps to neutralize stomach acid and is stored in the gallbladder in between meals. The pancreas produces digestive enzymes which help to digest all three major types of food. It also neutralizes HCL that enters the intestines, and regulates blood sugar levels.

After the small intestine, the food residue enters into the large intestine. As the food residue moves through the large intestine, water and nutrients are absorbed and what is left are waste products.

Causes of Poor Digestion

The sight, smell and anticipation of food tells our brain to send out signals that we need to produce more digestive enzymes in preparation of coming food. If we are in a rush and eat too fast, or we eat on the run, then our digestion is compromised.

Emotional, mental and physical stress all affect digestion. The body will divert energy away from digestion and focus it's energy on where it is needed.

Processed and refined foods lack nutrients and live enzymes. They will deplete our bodies own supply of vital nutrients and enzymes in order to digest these foods.

Lack of fibre and water slows the transit time of food through the digestive tract resulting in the absorption of toxins and constipation.

Large meals and too much snacking can also cause poor digestion. When over-eating, the body cannot produce enough digestive enzymes. This results in poor absorption of nutrients and food sitting in the stomach creating indigestion, bloating, gas and heartburn.

Digestion related problems

Poor digestion can be related to bad breath, indigestion, abdominal pain, cramping, flatulence or bloating, skin problems (eczema, acne), allergies, constipation,

• Candida
• Parasites
• Celiac Disease
• Constipation is a lot more common than most people think, especially among women
• Hemorrhoids
• Diarrhea
• Gallstones
• Heartburn
• Inflammatory Bowel Disease
• Irritable Bowel Syndrome
• Lactose Intolerance
• Leaky Gut Syndrome
• Ulcers

Health tips for healthy digestion:

Probiotics
Your digestive tract is home to a variety of microorganisms. There are good or friendly bacteria ,and bad or pathogenic bacteria. The balance of these microorganisms are affected by a variety of factors (caesarean delivery, poor eating habits, stress, disease, antibiotics, bacterial infections, etc...). Supplementing with probiotics (the good’ bacteria) will promote proper digestion, reduce constipation and diarrhea, inhibit food poisoning, produce enzymes that help digest foods (for example, lactase enzyme digests milk), neutralize the detrimental effects of antibiotic therapies, protect against the invasion of harmful bacteria and yeast, increase absorption of certain nutrients, and enhance immune functions.

Probiotics should be taken regularly and should be taken on a full stomach. This will ensure that the probiotics will not be destroyed by stomach acid before it reaches the intestinal tract.

Enzymes
The best source of enzymes are through the fruits and vegetables we eat. Unfortunately, we rarely eat the recommended amount of fruits and vegetables and enzymes can be destroyed when we cook our food. Solution? Supplement with digestive enzymes when needed. People with digestive issues may need to supplement with every meal. Others may take them on an as needed basis, for example when going out to dinner and not able to avoid the foods that cause digestive upset. There are digestive enzymes available for a particular food group (for example protein) and there are full-spectrum digestive enzymes which assist in the digestion off all the major food groups.

Cleansing
To keep your digestive organs healthy, detoxification with herbal products is very effective and gentle when done correctly. Cleansing and detoxification are essential to healing the digestive tract. There are many types of herbal detox programs available, one can be designed specifically to meet your needs or a pre-formulated program can be recommended by a holistic nutritionist. When following a herbal detox program it is highly recommended that a organic diet be followed to support the detox process.

More tips:
Exercise!! Exercising helps us manage stress, detoxify, strengthen body
functions and makes us feel good.

• Do not overeat
• Avoid processed and refined foods
• Decrease sweets, eliminate white sugar
• Relax, enjoy your meal

Eat foods that are high in fibre , your daily intake should include soluble fibre which absorbs toxins and insoluble fibre which sweeps the colon. It is recommended that you eat 20 - 25gm of fiber per day.

Drink , at room temperature, 6-8 glasses of filtered water per day (it is important to drink the water throughout the day, 1/2cup at the time.)

Practice Food Combining (Ask for a chart)

Foods for digestive health:
black radish, artichoke, pineapple, papaya, millet (helps to repair the lining of the stomach), sauerkraut, psyllium, flax seeds

Large Intestine: squash, broccoli, beans, spinach, pumpkin, pears

Small Intestine: yogurt, kefir, bio-k

Slow bowels: pear juice, prune juice, squash and pumpkin

Diarrhea: bananas, eggs, rye bread, chocolate, cheese

For more information on specific digestive issues or for more information on how to improve and support your digestion, please speak to one of the
nutritionist at the Natural Food Pantry.

Recommended Books

Breaking the Vicious Cycle
by Elaine Gloria Gottschall

Renew Your Life: Improved Digestion and Detoxification
by Brenda Watson, C.T.

Jennifer Wang, C.Y.W., C.N., C.H.
Manager

Jen joined the Kanata team in January of 2005 and brings with her a great wealth of knowledge and experience in the Natural Food Industry.She ia an advocate and practitioner of natural health care. She is also a Child & Youth worker and is well informed on the subject of children nutrition and natural health care. Jen as graduated from the International Academy of Natural Health Sciences and a received her Nutrition & Herbalism Certificate.