What’s supposed to happen
Foods are digested through “mechanical” and “chemical” means. The “mechanical” grinding of your teeth and churning of your stomach breaks food particles into smaller, more nutrient-accessible pieces, while the “chemical” digestive juices work on the smaller bits in the mouth and stomach. (Digestive juices include hydrochloric acid in the stomach, as well as different enzymes secreted by various organs involved in digestion, such as the amylase in saliva.) When the stomach has processed the food as much as it can, a valve opens to allow the liquefied food, chyme, to pass through to the entrance of the intestinal system.

The chyme enters the first part of the small intestine; here the pancreas supplies enzymes to continue the digestive process. The small intestine is a 20-foot long passage where alkaline digestive enzymes are added to the mix. Most of the nutrient absorption from food takes place in the small intestine through millions of tiny suction tubes that vacuum up small digested food particles to transport them via the bloodstream to the liver.

One of the roles of the liver is to make bile, a watery solution that breaks down dietary fat so it can be used by the body. The liver also acts as a blood filter, isolating and deactivating any toxins or harmful particles that have entered the bloodstream.
If the liver is tired and can’t fully neutralize toxins, damage can take place. Problems may first appear in the gall bladder (a tiny sac adjacent to the liver that stores bile). When we eat a meal containing fat, the gall bladder squirts bile into the duodenum. When we’re not digesting food, the gall bladder becomes a storage site for the bile. If the bile contains toxins that haven’t been fully neutralized by the liver it can become irritated and lead to gall stones, migraines, chronic neck problems, and most skin problems.

Anything that hasn’t been digested leaves the small intestine through a valve leading to the large intestine. Bacteria, naturally present in the large intestine
continues breaking down food particles that have survived the journey. Through a squeezing action, the large intestine extracts liquid from the digested food so that by the time the waste products reach your colon, they’re more solid. You know what happens next. While you might think that it’s “normal” to have a bowel movement every couple of days, the healthy truth is that we should be having between 2-3 solid, not hard, bowel movements daily.

Boost your digestive power
Simple steps to help your body get the most from your healthy food choices:
1 Slow down at meal-time. Chew your food until the “swallow reflex” kicks in, after your food has essentially been liquefied in your mouth.
2 Avoid cold drinks with your meals; instead take small sips of room-temperature water if a drink is necessary.

Stomach energy
A common cause of digestive troubles is digestive enzyme deficiency. Enzymes are responsible for breaking down our foods. Although our fruits and vegetables come jam-packed with sufficient enzymes, these important enzymes are destroyed by processing, cooking above 118°F, and freezing.
All fresh, raw fruits and vegetables are filled with enzymes – one of the best ways to get an enzyme boost is to include them in your diet. It’s also important to take a supplemental digestive enzyme whenever you eat a cooked, previously frozen, or processed meal. Find an enzyme combination that contains protease to digest protein; lipase to digest fat; amylase to digest carbohydrates; and lactase if you eat dairy. If you no longer have your gall bladder, a pancreatic enzyme will be beneficial.

Too much acid?
Because of the dietary changes over the last several decades, our stomachs have become weak from overwork. Signs of an underactive stomach include excessive gas, bloating, and burping after meals, bad breath, nausea after taking supplements, undigested food in the stool, and acne. Many people who believe they have an over acidic stomach actually suffer from a lack of acid. When food sits in the stomach for too long due to weak stomach acid, it begins to ferment, causing the release of gas. Gas rises and takes a bit of stomach acid with it, causing the heartburn that most people associate with too much acid. Taking an antacid contributes to the problem because it further reduces stomach acidity, creating a vicious cycle. Low stomach acid is a risk factor for osteoporosis, because it prevents access to the bone-building nutrients in food.

If stomach problems are the result of too much acid, avoid spicy foods, alcohol, sugars, tobacco, caffeine, and nitrates. (Nitrates are chemicals often added to meat products such as bacon, sausage, and sliced meats.) Eat adequate amounts of fibre. Aloe vera juice and raw cabbage juice are useful for healing your stomach. Try liquid vitamins, as capsules may irritate your condition. Vitamins A, C, E, and zinc are healing.

Intestinal harmony
Intestines are home to hundreds of creatures that play a key role in digestion to help break down foods, create vitamins, and prevent yeast and other bacteria from taking over the digestive system. Unfortunately, modern day realities like antibiotics, chlorinated water, nutrient-empty food, alcohol, and stress can cause imbalances in intestinal harmony, which can lead to an assortment of complications.

Eczema, psoriasis, morning aches, bad breath, recurring yeast infections or foul smelling gas are signs of an imbalanced intestinal environment. Limit sugars; and boost your intake of garlic, fibre-packed vegetables and unsweetened yogurt containing live bacterial cultures. It’s recommended that everyone add supplemental probiotics to their daily health regimen. Probiotics are live “good” bacteria that help to restore the health of your intestines.

The key to optimum digestion is to keep it moving. To prevent bottle-necks, focus on a diet with fibre-rich fruits and vegetables, as well as nuts, seeds and lean sources of protein. You’ll feel great and look fabulous in no time.

H&L

Lisa Petty is a registered nutritionist and author of Living Beauty: Feel Great, Look Fabulous, Live Well (Fitzhenry & Whiteside 2005.) Please visit www.livingbeauty.ca