We Are Not What We Eat, We Are What We Absorb!
Hello, people! 🙋🏻♀️😃 Food has been playing a major role in everybody’s life since the time of birth. As Hippocrates said, “Let food be thy medicine and medicine be thy food”. This phrase is used to emphasize the importance of nutrition to prevent and cure diseases. From the era of vitamin discovery to the era of double burden, nutritional science has developed and educated in the aspects of epigenetics, and molecular and internal processes of the body. until very recently we all would have agreed on we are what we eat, but now it is more than what we just eat. It is what we absorb. It is how well we take care of our gut health so it absorbs the maximum amount of nutrients from food and benefits us ultimately. Stunned? Yes, The absorption capacity of the gut plays a major role in deciding the future of all the nutrients in your food.
What is Gut absorption? Is it that important?
Main causes of gut dysbiosis —
- A dietary change that has more proteins, sugar, or food additives.
- High-alcohol consumption
- Accidental chemical consumption from unwashed fruits or produce.
- Antibiotics that affect gut flora
- High levels of stress or anxiety can contribute to an imbalance in gut microbiota
At least a couple of weeks of healthy diet changes are needed before gut dysbiosis is healed. Conditions that arise due to gut dysbiosis can be treated through medications. But a healthy diet can help heal the gut to its normal stage and prolong its function normally.
Include these foods to help your gut function at its best —
6 categories of foods that can fuel the gut microbiome and help them support gut function are
- Fermented products: Fermented foods contain friendly bacteria known as probiotics which are good bacteria that live in your digestive tract and help improve digestion, and absorption, and keep the gut healthy. Probiotics can also help with digestive issues such as bloating, constipation, and diarrhea. When purchasing the yogurt, make sure to check for live and active cultures of probiotics on the packaging. Some fermented products like kefir can decrease some of the negative side effects of lactose intolerance. Other fermented products that must be included in the diet are Kombucha- a tea, Tempeh, miso, natto- fermented soybeans, and kimchi- fermented cabbage.
2. Green leafy vegetables: Green leafy vegetables are a great source of insoluble fiber that adds bulk to stool and regularizes bowel movements. Common dark green leafy vegetables that benefit the gut are spinach, brussels sprouts, broccoli, and other leafy greens. Beets are another great source of fiber that can take the second position after leafy greens. Some easy ways of including beets in your diet are by simply sauteing or roasting, mixing in a salad, and picking or blending them into a smoothie.
3. Fruits: Papaya contains a digestive enzyme called papain which helps break down the protein fibers. It is one of the most commonly used enzymes in digestive supplements due to its gastrointestinal bloating. Pectin is a soluble fiber found in apples, which helps add bulk to stool. it gets broken down by friendly bacteria in the colon. It relieves constipation, and diarrhea, and decreases the risk of intestinal infections.
4. Whole grains, nuts, and seeds: Whole grain refers to 100% of the kernel including its bran, germ, and endosperm. Fiber-packed whole grains are oats, quinoa, farro, and whole wheat. Fiber from these adds bulk to stool relieving constipation, and some grain fibers act like prebiotics to help feed healthy gut bacteria. Chia seeds are also good sources of fiber. Include different types of nuts and seeds as a part of your diet either as a snack in between or in your smoothie or oatmeal in the morning.
5. Spices and herbs: Fennel adds a great flavor to dishes. This contains an antispasmodic agent that relaxes smooth muscles in your digestive tract and reduces symptoms like bloating, flatulence, and cramping. Ginger is another great ingredient to reduce any gut-related discomfort. It helps in digestion and reduces nausea, heartburn, etc. Peppermint oil contains a compound called menthol which may ease symptoms of IBS (Irritable Bowel Syndrome) including bloating, stomach discomfort, and bowel movement issues.
6. Proteins: Most people with gut issues are mainly due to inflammation. Inflammatory bowel disease, food intolerances, and other digestive disorders often have inflammation in the gut. Omega-3s from salmon can reduce inflammation and thereby restores the gut’s normal function. Bone broth is made by simmering the bones and connective tissues of animals. The gelatin found in bone broth derives from the amino acid glutamine and glycine. Glutamine protects the functioning of the intestine wall and helps improve leaky gut conditions. These amino acids bind to the fluid in the digestive tract and help food pass more easily.
Wow! That’s a huge list that you can enjoy and make your tummy happy too. Though diet does not have to be limited to just these foods, it can be included with various alternatives and combinations which makes it a diverse diet. One of the major or common causes of all the issues is refined products like sugar or baked foods. These, as mentioned in one of my articles “Serotonin- The Happy Hormone” previously are extremely harmful not just for the gut but for the brain and other body parts too. Make sure you indulge less in these and more in whole foods. Remember, A road to health is paved with good intestines. 😄
References:
https://www.bmj.com/content/361/bmj.k2392
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5847071/
https://www.healthline.com/health/digestive-health/dysbiosis
https://www.healthline.com/nutrition/best-foods-for-digestion
