3 powerful tips for perfect digestion

Your gastrointestinal (GI) tract plays incredibly important roles in virtually all aspects of your life. Nutrition, metabolism, immunity and detoxification are only four. There has been an explosion of recent research on the importance of the “microbiome,” the complex community of hundreds of bacteria that call your body home. Neurotransmitters that affect your mood and behavior, which we usually think of as part of our brain’s functioning, are also found abundantly in the gut and with this we are recognizing the strong communication network that is called the “gut-brain connection.

It’s a complex inner world! And on a personal level, your gut plays in an even more vital role – gastrointestinal discomfort can dramatically reduce your quality-of-life.

In fact, tummy issues are so prevalent, we have a long list of words to describe our symptoms: nauseous, queasy, acidy, bloated, dull pain, sharp pain, indigestion, heartburn.

However, though we can often describe our discomfort with amazing clarity, we cannot always find solutions. The local drug store is filled with “remedies,” targeted for each location along our “tube”, some of which work better than others, but do they actually address the root problem or simply cover it up? For example, antacids and proton pump inhibitors, may reduce our heartburn discomfort, but at the same time they are reducing our ability to digest protein and to absorb vital nutrients such as iron and calcium that rely on stomach acidity.

When addressing digestive issues, it’s best to take a holistic approach. With the growing awareness of just how multifaceted your digestive system is, you need solutions that are able to address this complexity. Think of all the different ways you can support your GI health: diet, exercise, mindfulness, and supplementation. Implementing these lifestyle changes are time honored successful strategies.

What to eat

One of the keys to a healthy digestive functioning is fiber, particularly insoluble fiber, which helps move things through. Insoluble fiber can be found in whole-wheat bread, leafy green vegetables and fruit skins. Soluble fiber has a different role, addressing intestinal acidity, cholesterol and blood sugar and is common in beans, oat bran, barley, flax seed and psyllium. These soluble fibers also act as “prebiotics”, a term used to describe foods that make the good bugs happy, providing food as well as encouraging them to stick around and make your colon their home.

You should also be including probiotics, the beneficial bacteria that are being shown to govern everything from satiety to depression and also play a major role in GI health. There are a wide variety of probiotic foods, including yogurt, kefir and kimchee, used for centuries in every society in different forms to promote GI health. This knowledge has been with us before any scientific understanding of the existence of bacteria, and now is coming back to be more widely adopted in our diets. The old adage, to chew your food thoroughly is a must, since carbohydrate digestion really does start right in the mouth, stimulated by chewing.

What not to eat

A lot is being written about food sensitivities, particularly dairy, and gluten. There’s no blanket advice here: some people have a bad reaction to these foods and others do not. It’s important for everyone to understand their own body and how it reacts. Sometimes that means trying an elimination diet, i.e., going without a particular type of food for a few days or weeks and monitoring any changes. Testing is also available through integrative health care practitioners.

In addition to gluten and dairy, many people are sensitive to eggs, nuts, shellfish, chocolate, sugar and soy. Again, this is personalized health at its best. Play around with your diet and see how your body responds, or get some testing done.

Supplements

In addition to eating well, there are a variety of supplements that can support robust digestive function. Digestive enzymes, such as alpha-galactosidase, protease, amylase and lipase break down food in different compartments of the GI tract. My approach in using digestive enzymes is to give a small amount to stimulate the body’s production, rather than giving a larger replacement amount that would interrupt the natural feedback loops by inhibiting the signals to make more enzymes.

There are many botanicals that help digestion as well. Pomegranate seed strengthens bile flow and gastric secretions. Lesser galangal supports digestion and relieves gas. Black pepper can neutralize acid. Cassia bark fights gas, stimulates the appetite and encourages the movement of food along the system. Medicinal mushrooms have long been part of the approach of traditional Asian medical systems to support digestive function.

I particularly recommend Integrative Digestive Formula^® which contains minerals, enzymes, medicinal mushrooms and other botanicals to help nurture gastrointestinal health, support gut immunity, and encourage a thriving bacterial flora community.* The formula reflects my understanding of how to help balance and support robust digestive function from a traditional Chinese medical perspective as well as from our western scientific understanding.

Gut discomfort can be all-encompassing, affecting so many aspects of your life: the foods you eat; your ability to sleep; even being able to go out in public. But with a few focused changes, you can restore gastrointestinal health and put those problems behind you.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.