How to Optimize Digestion
By Kelcie Rosendhal, ND
As a naturopathic physician I discuss digestion with most, if not all, of my patients. I’d say most of my patients complain of bloating, gas, belching, constipation and/or reflux following meals. Although these symptoms are extremely common, they are not normal. Sub-optimal digestion can be caused by a variety of factors including food sensitivities, low stomach acid and increased stress.
Let me begin by stating that if you are experiencing any of the symptoms I listed above I recommend that you discuss them with your trusted healthcare provider to ensure that nothing serious is going on. These symptoms can be signs of underlying conditions including inflammatory bowel disease, infection, thyroid disease or cancer and should be addressed appropriately.
Mindful Eating & Digestion
Digestion is a function of the parasympathetic, or “rest and digest”, portion of the autonomic nervous system, or ANS. The ANS has two main branches, the parasympathetic branch and the sympathetic, or “fight or flight”, branch. Back before the modern era, activation of the sympathetic nervous system allowed us to run away from predators. Nowadays, it’s in charge of our response to everyday stressors such as traffic, deadlines, etc. When we are in a sympathetic state blood is shunted to our extremities, away from our digestive organs. We do not process food well while we are in a sympathetic state which can lead to the symptoms discussed above.
Eating while you are relaxed can greatly improve your ability to digest foods. I recommend taking a few deep breaths and eating in a quiet space while you are stationary, relaxed and without distractions (yes, no screens). Chewing your food adequately can also decrease your incidence of burps and bloat. Mechanically, chewing helps to break down large food particles into smaller pieces. This reduces stress on the esophagus. Chewing also increases saliva production which contains digestive enzymes necessary to break down your food. Food becomes more alkaline with increased chewing, resulting in less acid formation and less incidence of reflux.
Eating slower also allows you to avoid overeating. Ghrelin and leptin are our hunger hormones. Leptin mediates long-term regulation of energy balance in our bodies. It suppresses food intake and helps us regulate weight long-term. Ghrelin, also known at the “hunger hormone”, is a fast acting hormone, and is the reason why we feel hungry before a meal. There is somewhat of a delay in the brain receiving the message from our stomach and pancreas that the body has been fed and to reduce ghrelin levels. Thus if we eat too quickly we are more likely to overeat because our body’s message that it has been fed has not yet been received by the brain.
How Hydration Supports Digestion
Water works with your digestive enzymes to further break down food. Adequate hydration also softens stools and decreases the incidence of constipation.
I typically recommend aiming to drink half of your body weight in ounces of water daily. A 140 lb person would drink 70 oz of water, for example. Please keep in mind that drinking this much water is contraindicated in some conditions including heart failure.
Food Intolerances Can Be a Common Culprit
Food intolerances can have a large impact on digestive health.
Although there are blood tests available to help determine possible food intolerances, an elimination diet is the gold standard.
The most common intolerances I see in clinical practice are wheat (gluten), dairy and eggs. That being said, every body is different and elimination diets should be tailored to the individual.
Removing suspected intolerances, as determined by patient history or a blood test, from the diet for a period of time and then reintroducing them systematically, one at a time can provide valuable insight to how your digestion is affected by what you eat.
How Low Stomach Acid Impacts Digestion
Another culprit of digestive complaints is low stomach acid, or hypochlorhydria. We need stomach acid to break down our food and release nutrients from that food.
Hypochlorhydria can be caused by stress, medications like proton pump inhibitors, age, infections and is common in individuals who have undergone bariatric surgery.
An easy way to increase gastric acid secretion is by consuming bitters before a meal. Bitters are herbs that are just that, bitter. Bitters work by first locally stimulating sensory receptors in the mouth and throat, initiating digestion. Further down the digestive tract, they promote digestive secretions, including the release of digestive enzymes, from the pancreas, duodenum (the first part of the small intestine) and liver. Bitters stimulate smooth muscle in the stomach to increase gastric emptying and cause the lower esophageal spinchter to contract. This prevents reflux of food back up the esophagus.
Some commonly used bitter herbs include gentian, dandelion, arugula, radiccio and chicory. An easy way to implement bitters into your meal is to start it with a salad made of bitter greens. Tinctures and teas can also be a great way to get your bitters in before meals, especially if you do not have access to bitter greens.
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