Healthy
digestion allows us to absorb nutrients from food properly, nourishing our
bodies and our brains. When digestive function is compromised mental
health symptoms can be exacerbated. Your gastrointestinal tract (GI)
includes the mouth, esophagus, stomach, small intestine and colon. Let’s
talk about some basic nutrients that you can get from food and supplements that
will support a healthy digestive tract.
GI and
immune support should include healthy bacteria, or probiotics, because 70% of
your immune cells are in your gut. When your GI tract is healthier
seasonal allergies are often less severe because this system acts as a
protective barrier from irritants. Eating a whole foods diet including
fermented foods (like yogurt, kefir, and refrigerated sauerkraut) with lots of
vegetables and fiber, rather than packaged and a highly processed diet,
contributes to bacterial diversity which is important for good health. When
purchasing a probiotic supplement note the potency (the number of live bacteria
per pill). Retail products can range from a half billion to 100 billion in
potency. That seems like a lot, but we have 10x more bacteria than we do
cells in our entire body. Rotate probiotics when purchasing new bottles
so you get a variety of healthy bacteria to repopulate your GI tract.
Different
types of bacteria live in the mouth, small intestine and colon. There are
two main families of healthy bacteria that live in your intestines. This
is a complex field, but basically supplements contain Lactobacillus strains,
which are needed in the small intestine, and Bifido strains, which are needed
in the colon.
If
someone has diarrhea, try a probiotic with more Lactobacillus strains. Be
cognizant of the risk of dehydration and losing electrolytes, especially in
young children, the frail, and senior citizens. See a doctor if
necessary. To stay hydrated drink more water, electrolyte mixes, use
Himalayan or sea salt, coconut water or herbal teas including nettle, alfalfa,
horsetail, red raspberry leaf and rosehips. Ginger, chamomile, fennel,
fresh basil and peppermint can reduce cramping. Suggestions to slow GI
transit time include Kudzu root dissolved in water or broth, unsweetened Carob
powder or chips, or a homeopathic formula for diarrhea relief
For those
prone to constipation, try a product with a higher ratio of Bifidobacterium. Feed
colon cells with butyric acid from grass-fed butter or ghee. Add fiber to
your diet by eating more vegetables or using a fiber supplement. Plenty
of water is necessary in these circumstances. A general rule for water
intake is to consume half your body weight in ounces of water per day.
Drink most of your water between meals and keep a water bottle with you
wherever you go. Always increase your water intake when adding fiber
supplements. Caffeine and alcohol are
dehydrating so additional water is necessary if you drink those.
An
irritated digestive tract can be soothed with bone broth, unsweetened dissolved
gelatin, the inner filet of aloe vera juice, slippery elm, marshmallow root,
DGL (deglycyrrihized licorice), L-glutamine, and zinc carnosine. Saccharomyces
Boulardii is beneficial yeast that aids in gut repair and is available as a
supplement.
We
secrete digestive enzymes to break down our food making the nutrients contained
therein available for use by the body and brain. There’s the possibility
that your own enzymes have been knocked out during illness so supplementing
these before meals can help you digest food more thoroughly.
Beware, however, of the possibility that digestive enzymes can
speed the food through too fast when one is already experiencing rapid gut
motility.
These suggestions are the building
blocks to improve your digestive health. When beginning
supplementation start slowly, begin only one new supplement at a time, and
listen to your body and brain. If the reaction is unfavorable,
discontinue use. Look for a practitioner who can individualize a plan for
you such as an integrative medical doctor or a functional nutritionist. Always
keep your doctor informed of supplement changes, especially if you are taking
prescription or over the counter medications.
