By now you’ve likely read DIGESTION - WHEN THINGS GO RIGHT and DIGESTION WHEN THINGS GO WRONG.Through those articles you have hopefully gained a basic working knowledge of the digestive system, its ability to adroitly transform and assimilate nutrients when it is functioning well, and some of the things that can go wrong when even one part is out of sync.  

The third and final installment of this series offers a variety of methods aimed at supporting healthy digestion.  Before moving to those strategies, a brief summary of primary factors that can impair digestion and thwart nutrient absorption may prove helpful.

Stress – fight or flight mode dials back or turns off certain bodily functions 

Improper levels of hydration – too much or too little water, choice beverages, or wet foods

Oral/Orthodontic abnormality – inhibiting ability to break down food into digestible particles

Disease, conditions, injury, or illness – short term, chronic, or terminal 

Imbalance/Deficiency/Insufficiency – nutritional, salivary, stomach acid, bile, gut micro biome, hormonal

Mechanical – impediment in physical structure, injury

Mental Health – bouts of depression, transient anxiety, emotional duress, psychological disorders

Medications and supplements – side effects of which impede natural and necessary processes

Environmental conditions – exposure to toxins 

What is interesting about these instigators is that, in many instances, it is a catch 22.  For example, perhaps you struggle with low thyroid, which can cause a number of symptoms including digestive, but digestive dysfunction and a taxed liver can also contribute to thyroid conditions.  Or, you might find yourself overly anxious which affects your appetite, yet unbalanced blood sugar can markedly heighten, and even provoke, anxiety.  So which came first?  That is where doing your own research and partnering with a trusted professional can help you to discern the mainspring and find dependable methods to heal at the source. 

There are a plethora of consumables and lifestyle hacks that can encourage stellar digestion from top to bottom.  Some are known to stimulate the production of saliva, HCL, and enzymes; some support the liver and promote bile flow; the rest contribute to an environment that is efficient and runs smoothly.  No surprise that, in many instances, there are overlapping benefits.   

The following is a comprehensive list representing some of the best complimentary actions for championing digestion followed by a few of the most disruptive. Both sets are equally valuable reference points in mapping out a solid approach.

It bears noting that this not an all-inclusive inventory nor should it be taken as a formulary diet or prescription. Instead, these are opportunities that should have a recurring role in your routine and accompany other smart decisions. Apply one or two at a time, giving your body ample space to let you know if it is a worthwhile effort.  As tolerated, strive little by little to incorporate as many of these tips as you can.

THE DO's

FOODS/BEVERAGES - As budget and availability allows, always buy organic, non-GMO, and/or local. Cook fruits and vegetables if the lower GI is inflamed and, in general, eat salads and raw vegetables in moderation.  Juices should be fresh pressed, preferably from organic, omitting raw kale and similar goitrogenic foods altogether. For more ideas of what to eat, go to “What’s for dinner” for inspiration.

• Allium Vegetables

• Aloe Vera

• Aperitifs, with or without alcohol

• Apple Cider Vinegar, raw with mother

• Artichokes

• Beets

• Bitter Greens, cooked

• Bone broth

• Carrots, raw

• Chocolate, 100% dark

• Coconut Oil

• Coffee

• Dairy, raw

• Digestifs, with or without alcohol 

• Eggs

• Ghee

• Grass Fed Butter

• Fermented Foods 

• Fruit, fresh and with emphasis on tropical varieties and berries

• Honey, raw and preferably local

• Lard

• Lemons

• Maple Syrup

• Molasses

• Mushrooms, boiled first

• Nutritional Yeast

• Offal

• Okra

• Olive Oil

• Potatoes, prepared in advance

• Prunes

• Sprouted grains, in moderation

• Sugar, raw

• Tallow

• Turnips

HERBS & SPICES - These can be found in a variety of forms and combinations such as fresh, dried, powdered, whole leaf, from frozen, in tinctures, infusions, and teas.  Many can also be taken in supplement form. Equal to foods, strive to buy organic, non-GMO, and/or local when available.

• Caraway 

• Cascara Sagrada

• Chamomile

• Cinnamon

• Comfrey

• Coriander/Cilantro

• Dandelion

• Fennel

• Ginger

• Ginseng

• Holy Basil

• Lemon Balm

• Licorice, Deglycyrrhizinated

• Mastic Gum

• Marshmallow

• Matcha

• Milk Thistle

• Peppermint

• Salt

• Thyme

• Turmeric (with black pepper)

SUPPLEMENTS - Always check with a qualified professional to learn what is best for your unique you and read My Supplement Philosophy before purchasing or starting a regimen.  It is forever best to obtain results through a properly prepared, nutrient-dense, whole-food diet and positive endeavors.  Remember, you can’t supplement your way out of a bad habits; it’s like trying to bail water from a boat full of holes!  

• B Complex

• Bile Salts

• Bitters

• Butyric Acid

• Digestive Enzymes

• DGL (Deglycyrrhizinated Licorice)

• D-Limonene

• Excessive Relief - for short term, immediate relief only

• HCL

• Magnesium

• Probiotics

• Vitamin D

• Zinc

LIFESTYLE - In order to facilitate reliable digestion, it is critical that we pay heed not just to what we eat, but to what we do along with nurturing the parasympathetic nervous system. This is achieved through thoughtful gestures that induce a state of "rest" and provide a conducive environment to "digest".

• Address the stress

• Apply moist heat to abdomen or take a bath

• Castor Oil packs

• Digestive Massage

• Fortify Pillars of Health

• Get a good night’s sleep 

• Gentle movement such as walking, bicycling, or stretching

• Healthy Hydration

• Maintain a reasonable weight

• Mindful Eating

• Practice good oral hygiene; address any dental disease

• Pray

• Quit smoking

• Unplug

THE DON’Ts

FOODS/BEVERAGES - Avoid these troublemakers and, if at all possible, completely remove them from your diet. Sometimes easier said than done, especially when traveling or as a dinner guest, but do the best you can most days so that, on the few occasions you have them, it won't be enough to undermine your health.

• Any food/beverage that clearly does not agree with your constitution

• Artificial sweeteners, including stevia

• Enriched, packaged, processed, convenience foods

• Excessive caffeine or alcohol 

• Fillers and dyes

• Nut, seed, canola, rapeseed, fish, avocado, vegetable oils (and any/all forms of PUFAs) hydrogenated oils and trans fats

• Overconsumption of and poorly-timed meals

• Products that neutralize stomach acid

• Any ingredient you can’t pronounce  

• Refined carbohydrates

SUPPLEMENTS - Many of these cautions are echoed in My Supplement Philosophy but are outlined here in the context of digestion for convenience. What are the consequences of ignoring these warnings? Why, it can make you sick, of course!

• Don't try to self-medicate with supplements or over the counter (OTC) preparations until you understand their consequences. Just throwing anything at digestive symptoms without first understanding the root of the problem, the purpose/benefits of the supplement, and identifying the best match for your plight can be futile and even dangerous.

• Don't disregard contraindications, drug interactions, and potential side effects. They could actually be the impetus behind or contributing to your digestive unease.

• Don’t use poor quality, cheap products. Know the origin of the ingredients, select reputable brands, and find proven suppliers. If your alimentary tract is vulnerable, these imposters can wreak havoc.

• Don't forget to consider the effects of a healing reaction from newly introduced nutrients, particularly as it relates to the digestive tract and notably, with the gall bladder.

• Don't stay on a supplement ad infinitum without reassessing if your body truly needs the augmentation; you could overcorrect and create a new imbalance if you do.

• Don't be inveigled by an advertisement, second-hand account, influencers, or TV personality; do your own research.

• Don't take gallbladder supplements (e.g. ox bile) without the input of a knowledgable practitioner. If you have a gallbladder, it can actually make matters worse. If you don't, you might be taking more than is necessary.

• Don't take digestive enzymes without understanding how they work. If taken at the wrong window, some can be rendered ineffective as it relates to their intended purpose and others, if not taken correctly, can cause serious discomfort.

• Don't do any cleanse/flush/detox/enema/colonics without professional guidance. You can really hurt yourself if you don't know what you're doing.

• Don't delay - if your condition persists or deteriorates, don't simply take more of a dietary aid(s). Instead, seek immediate medical attention.

LIFESTYLE - What not to do probably goes without saying, as most people know what doesn’t constitute a favorable choice (even if they repeat the behaviors) – like playing video games all day or staying up till the wee hours surfing the net. Still, life happens and when we are confronted with stressful events, illness, injury, or circumstances beyond our control, the ground can get a bit uneven under our feet.  Focusing on what you are able to do and where you can make improvements will cause you to naturally gravitate toward good practices and subsequently expunge unhealthy tendencies.     

BONUS TIPS

Rule out and address any food sensitivities.  An elimination diet can be a useful exercise but be prepared with the knowledge that it can take a few weeks and even up to several months until the culprit is identified or the reaction has settled.  Sometimes, these types of diets aren’t even warranted to get to the underlying cause and can instead put the body through unnecessary stress. Sticking to such restrictive diets can also be gratuitous and even create a new set of problems.  It may help to have an experienced practitioner guide the process.

Interestingly enough, food sensitivities can foster digestive issues but digestive issues can also lead to food sensitivities.  So, take heart; for some, there may be hope to reintroduce certain ingredients once the gut is healed.  

It’s best not to apply everything at once.  A ‘go big or go home’ battle cry will likely lead to confusion, overwhelm, burn out, and could ultimately do more harm than good.  Developing a robust eco-system doesn't happen overnight and it doesn't follow one-size-fits-all rubric.  It is a fluid situation and the tincture of time is a vital component.  

Recognize, too, that what works for some may not work for others and a remedy that does the trick one year may fall flat the next.  Tuning in to your ever evolving, incomparable you while guided by your body’s cues will be the best form of counsel. Of course you can certainly check in with your favorite FNTP (that's me!) to clarify the process.

Contributorily,
Marie Stumphauzer, FNTP

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