A ‘happy’ gut is at the core of health and vitality. By that I mean not just the ‘absence of disease’, but an energetic and vibrant state of being.
We now know of the existence of a number of ‘axes’ that connect the gut with other vital organs in a reciprocal regulatory relationship: the gut-brain axis, the gut-skin axis, the gut-liver axis, the gut-heart axis, the gut-lung axis… you get the gist.
It follows that an unhealthy gut can be the root of a wide range of health imbalances, from autoimmunity to diabetes, hormonal imbalances, chronic fatigue, even cardiovascular disease, cognitive issues and depression have been linked to poor gut health.
"The gut is not like Las Vegas. What happens in the gut does not stay in the gut."
Giulia Enders
So I was really taken aback from reading statistics showing that as many as 86% of all British adults may suffer some form of gastrointestinal problem (1), most frequently represented by heartburn, wind, bloating, flatulence, indigestion, diarrhoea, constipation, to name a few.
When chronically present, these signs point to gut imbalances that can undermine general health by negatively affecting important functions such as nutrient absorption, immune function, inflammation levels, blood sugar regulation, detoxification pathways, and more.
So I decided to start an article mini-series to help you:
🔍 Assess your own gut health (short 'yes/no' quiz)
💪 Learn about simple general support to improve it, if needed
Gut health can be broken down into FOUR KEY AREAS, so each PART of this series will focus on one area to explore, assess and, if needed, support:
PART 1: Digestion & Assimilation
PART 2: Balance of gut bacteria (microbiome)
PART 3: Gut integrity
PART 4: Gut motility
This month we start with Digestion and Assimilation 🚀🚀🚀
PART 1:
DIGESTION & ASSIMILATION
What does ‘good digestion’ involve?
Simply put, digestion is the mechanical and chemical breakdown of food into the nutrients that can be more easily absorbed, assimilated and used by the tissues and cells around the body.
To make this happen a number of systems and organs need to work in harmony:
Mouth: chewing and the release of salivary enzymes
Stomach: stomach acids break down protein and make other nutrients more bioavailable
Pancreas, Liver & Gallbladder: release of a variety of additional digestive enzymes and bile to facilitate digestion and absorption of nutrients
Intestines: absorption of the products of digestion into the bloodstream; elimination of waste materials.
If any aspects of the digestive teamwork are compromised (there may be a number of reason why this could be), poorly digested foods can potentially reduce nutrient availability and cause improper fermentation by gut bacteria, leading to a number of uncomfortable symptoms (e.g. bloating, constipation, cramps, etc.), to poor gut health and, ultimately, poor general health by means of the various axes I mentioned earlier.
ASSESS YOUR DIGESTIVE HEALTH
Do you find it difficult to digest foods, perhaps resulting in bloating, burping or flatulence, and do some foods sometimes not agree with you?
Here’s a little quiz for you, answer yes or no:
I often eat and finish meals quickly, I often eat ‘on the go’
I often get indigestion after eating (abdominal pain)
Certain foods don’t agree with me - for example meat, raw or lightly cooked vegetables, fatty foods
I sometimes feel nauseous after eating
There are bits of undigested food in my stools
My stools are pale and floaty
I burp a lot when eating
I am prone to flatulence
I’ve lost weight/difficulty maintaining weight
I take antacids to keep heartburn under control
I have been suffering from IBS, gastritis, ulcers, hiatus hernia, gallbladder disease/removal, coeliac, pancreatitis, inflammatory bowel disease
If you have answered several 'yes', you might need support for your digestion or, as I prefer to put it, you could start feeling better by taking more care with your digestion.
How?
SIMPLE NUTRITION AND LIFESTYLE HACKS TO TRANSFORM YOUR DIGESTIVE HEALTH
While acknowledging that we are all different and there may be a variety of reasons why we may be experiencing issues with digestion, there are many simple interventions that can improve the situation in most cases.
Focus on three areas:
The focus here is on nutritional and lifestyle interventions, whereas I intentionally left out dietary supplements, which are very powerful healing tools but as such should be used under the guidance of a professional after assessment of your health history and individual needs.
I hope you found this helpful, and if you have questions leave a comment below.
Next month the gut health exploration continues, with a quiz to assess the BALANCE OF GUT BACTERIA (PART 2), and the ways to support it.
References
1. Mintel. 86% of Brits have suffered from a gastrointestinal problem in the past year | Mintel.com. Mintel. Published 2016.
2. Steven R. Gundry. Gut Check. Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical, and Emotional Health. (Harper Collins, 2024)
Recipe: The Morning Digestive Elixir
This recipe is inspired by the Ayurvedic tradition, which regards good digestion as the cornerstone of health and well-being, optimal nutrient replenishment, luminous skin, strong immune system and excellent detoxification.
This drink can be taken when feeling the need for a digestive boost, ideally on an empty stomach, at some point before breakfast and after a rehydrating glass of plain water.
The main ingredient is ginger, traditionally used for thousands of years as a digestive aid, to stimulate elimination, relieve nausea, and as a powerful anti-inflammatory remedy for people suffering with arthritis or other inflammatory conditions.
Ingredients:
One cup water ( approx., 200-220 ml)
One 3-4 cm piece of fresh ginger (grated)
The juice of half lemon (or lime)
Tip of a tsp of honey (optional)
Tip of a tsp of black pepper
Pinch of sea salt (or Himalayan salt)
Blend all ingredients in a blender until smooth. Enjoy.
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