Module Four
OUR DIGESTIVE SYSTEM
Our digestive system provides the foundation to our health. It is key to the digestion of food, absorption of nutrients as well as playing a substantial role in our immune system and mental wellbeing. It is estimated around 70% of our immune system is based in our gut. So it provides the key to good health. Focus on supporting digestive health by including plenty of fibre, particularly soluble fibre from fruit, vegetables and oats, plus foods such as live yogurt naturally contain beneficial bacteria that can help support healthy guts.
Maintaining a healthy gut is one of the most crucial steps one can take towards healthier living.
HOW OUR DIGESTIVE SYSTEM WORKS (OUR GUT)
Our digestive system is effectively one long tube (a massive oversimplification!) from our mouths all the way down to our bottom. Digestion starts even before we start eating - from the moment we start thinking about food we begin to activate our saliva glands and stomach acids, the food then enters our mouth where enzymes in our saliva start to break down our food, down through our oesophagus and into our stomach. In our stomach food is broken down & mixed with both stomach acid (HCL) & digestive enzymes. It then passes into our small intestine (which is in fact anything but small - it is about 20 feet long and tightly folded). It is in the small intestine where most of our nutrient absorption takes place. From there the foods passes into our large intestine (colon) where it is fermented by our gut bacteria (micro-biome), water & hormones re-absorbed, then finally excreted as poo. This entire process should take between 24 and 72 hours, depending on a number of factors.
A 'normal' poo is mid-brown in colour and we should open our bowels 1-2 times a day. Anything other than this may indicate a digestive imbalance.
WHAT IS OUR MICROBIOME?
It is a collection of micro-organisms in our large intestine, and it contains a rich mixture of bacteria, viruses & yeast – also known as our “gut flora”. After years of believing they were potentially harmful to us we are finding out that many of them are incredibly beneficial. Our microbiome help our bodies to perform many important functions such as digesting food, manufacturing vital nutrients, fighting off invaders and balancing our metabolism.
WHAT IS A PROBIOTIC?
Probiotics are beneficial bacteria that aid in digestion. They promote the growth of helpful, balanced bacteria colonies in our colon, they break down food and fight off toxins inside us. Examples are – sauerkraut, kefir, kimchi, sourdough.
Over time, exposure to stress, sugar, medications and chemicals can deplete the trillions of living bacteria inside your large intestine. Fermented foods help put the good “gut bugs” back into your gut microbiome, restoring it to healthy diversity.
WHAT IS A PREBIOTIC?
Are what our gut microbes feed off. They are the part of your food that your body can’t digest so they go through our intestines and are feed on by our microbiome then broken down into beneficial compounds called “short chain fatty acids” – and these provide us with lots of wonderful gut loving benefits. There are 8 SCFA’s - but the 3 main ones are Butyrate, propionate and acetate.
Our gut microbiome can be affected by the food we eat, stress levels, alcohol, both over the counter and prescription medication, antibiotics, disinfectants & anti-bacterial gels, washes etc.
WHY FIBRE IS SO GOOD
Fibre - Fibre is a type of carbohydrate that the body cannot break down so its passes through our gut auto our large intestine (or colon). It is found naturally in wholegrains, beans, nuts, fruit and vegetables. You have soluble and insoluble fibre
WHY ARE SHORT CHAIN FATTY ACIDS SO GREAT?
They can help with blood sugar levels
They can help with appetite regulation
They maintain the gut lining
They have anti inflammatory and antioxidant properties
They can regulate your immune response
They can reduce the risk of colon cancer
A WORD ON HISTAMINES
Its all very well talking about gut health and fermentation but it wouldn’t be good for me to talk about these and then not mention histamines.
For those of you that suffer with hay fever or allergies you may well be familiar with the word Histamines but did you know that fermented foods can exasibate and trigger them?
Generally speaking most of us can cope with some level of histamine imbalance however for some it’s more of an issue. If this is the case it’s best to stay away from fermented foods and look for antihistamine foods to help support you. Making sure you have a diverse diet, filled with fibre rich, nutrient dense food will always help to increase the strength of your gut microbiota
