Digestion is a basic process without which we could not function. Quite frankly, you can have the best and most valuable diet, but if digestion fails, you will not be able to make full use of it.
How can digestion be improved?
You surely know that digestion plays a key role in the functioning of the body. During this process, the nutrients we take in with food are broken down. When the digestive system works properly, these components are broken down into compounds that we are able to absorb relatively easily. Besides that, the better we absorb the particular elements supplied from outside, the better we are able to use them.
Remember that the intestines are largely responsible for the processes related to the absorption of nutrients. Therefore, it is important to take care of their condition so that they can perform their functions properly.
It is worth bearing in mind that each of us has certainly experienced or will experience digestive problems in the future. It is not enough to give up hard-to-digest foods and assume that nothing bad will happen to us. Numerous elements of the digestive system take part in the process, and each of them must perform its role as well as possible.
Check what to pay attention to and what to take care of in order to improve digestion.
Too little hydrochloric acid - improve digestion
Both an excess of stomach acid and a deficiency of it do not bode well. All the more so because we often do not realise that we may not be producing adequate amounts of it. On a daily basis, many people unfortunately do not pay attention to what they eat. Yes, eating habits matter. Highly processed products, an abundance of pro-inflammatory ingredients, avoiding fats, a bland diet low in nutrients – all of this favours a shortage of stomach acid. When dietary changes are accompanied by well-known ailments such as constipation, diarrhoea, heartburn or abdominal pain, we may suspect that the body is producing too little acid. This in turn affects digestion as a whole.
Interestingly, this is often linked to other problems. Too little stomach acid may be synonymous with impaired secretion of digestive enzymes. Besides that, it has a negative effect not only on the digestion of all nutrients, leading to an increased build-up of residue in the stomach, but also on the functioning and condition of the intestines. After determining the cause of the problem, the right direction should be taken. A good idea may be to use apple cider vinegar (a tablespoon diluted in a glass of water) before a meal or water with lemon juice. Depending on the case, betaine HCL or herbal extracts such as milk thistle or dandelion work well. It is worth reducing exposure to stress as much as possible. Causes may also include the use of PPIs or autoimmune issues.
Digestive enzymes and digestion
A deficiency of digestive enzymes, or if you prefer, their impaired secretion, is another factor that can lead to our digestion malfunctioning. Enzymes are essential elements for digestive processes. It is worth knowing that, apart from the body's natural production, we can also obtain them from food (mainly raw foods) and through additional supplementation. The most common cause of enzyme deficiency is an improper, often highly processed diet. The more processed a product is, the fewer enzymes it contains, and the harder it is for the body to deal with it.
Other causes include the above-mentioned lack of hydrochloric acid, SIBO or leaky gut syndrome, nutrient deficiencies, as well as food intolerances. Enzyme deficiency, through its disastrous effect on digestion, negatively affects the absorption of nutrients, which means they cannot be delivered in the right amounts to where they are needed. This has an adverse effect on both health and overall well-being, and also limits possibilities when it comes to working on physique.
What is significant is that major deficiencies of
vitamin D, whose level in our society is low anyway. As a result of impaired enzyme secretion, there are also a number of noticeable digestive problems, such as constipation, gas, bloating after meals, pain.
The bacterial flora affects digestion
You know that
the intestinal bacterial flora performs a multitude of positive functions for the whole body. Taking care of this aspect supports working on physique, improves well-being and overall health, strengthens immunity, ensures optimal functioning of body systems, but also affects digestion and the levels of compounds important to us (e.g. vitamins D and K). Studies show a correlation between intestinal disorders, among other things, food allergies, immune problems and overweight. Interestingly, they also confirm a link between the bacterial flora, infections and an increased risk of certain diseases.
It is worth bearing in mind that bacteria take part in the production of enzymes that make it possible to digest certain elements, such as long sugar chains. It is worth mentioning that, apart from those already mentioned, common causes of adverse changes in the flora include, for example, PPIs, NSAIDs, antibiotics and contraceptives.
FODMAP intolerance and digestive comfort
Products classified as so-called FODMAPs are a frequently overlooked threat to the digestive system. Importantly, products of this type are often characterised by the ability to transport water to the large intestine. Besides that, there is the osmotic effect, promoting diarrhoea and bloating, and the fact that they ferment. In the case of FODMAPs intolerance, the approach is roughly individual, as each body may react differently. This applies both to products from specific groups (FODMAPs are divided into 4-5 categories) and to the amount of ingredients. What to do? A good idea is to eliminate sources of troublesome carbohydrates from the diet, starting with dairy and fruit (usually for about 6 weeks), and then gradually reintroduce them. Besides, it is always worth introducing measures with an anti-inflammatory effect.
Thorough chewing is a way to aid digestion
Digestion begins in the mouth. There we break down food and, together with saliva, introduce enzymes necessary for its breakdown. This is a stage that is very often overlooked, though no less important. Eating in a hurry does not work well for digestion. If something is not chewed, it cannot be digested properly.
