It’s More Than Just Your Gut
We can get overly focused on the digestive microbiome, but if you don't digest your food well from "the top down," you will inevitably have issues in the lower bowel. Compare this to Henry Ford’s assembly line. Passing a car component too quickly or improperly to the next person in line can throw off the entire production line. So make an effort to learn about and support "upper digestion," especially while under stress, eating out, eating denatured foods, being over 40, and having a thyroid or brain condition.
In this article, we set out to explain top-down digestion and what you can do to improve overall digestion.
What Is Top-Down Digestion?
Saliva Production
The process of digestion starts long before you even put food into your mouth. The simple smell or even thought of food triggers your brain to prepare for food. For me, every time I think about spicy food my mouth starts to water. Increasing saliva production helps prep the body for digestion because saliva contains enzymes that break down foods and aid in lubricating the digestive tract.
If salivary production is impaired, digestion is also impaired. These drugs can decrease saliva production:
Antihistamines
Antidepressants
Antibiotics
Nicotine
Pain Killers
And more!
You can see a more complete list here. (1)
Aging and neurodegenerative diseases have been associated with decreased saliva production as well. Brain impairments also disrupt vagal nerve activity which coordinates the digestive process. (2) Emerging research is looking at using saliva to diagnose neurodegenerative diseases early based on specific biomarkers and saliva production. (3)
Chewing
Turns out your mom was right! Mastication, the process of chewing, helps to mechanically break down food into small bits that form a bolus and are more easily digested by the enzymes and acid to come in the stomach. (4) So in the words of Mom, “Slow down and chew your food!”
Stomach Acid Levels
Once in the stomach, food is broken down into small nutrients that can be absorbed in the gut. This is a delicate process. Stomach acid is highly concentrated. The acid alone is enough to break down food to a point. Stomach acid must be concentrated and acidic enough to activate digestive enzymes. (5) For reference, normal stomach acid has a pH range of 1-3 which is just about as strong as battery acid!
Without strong, concentrated, stomach acid food can’t be broken down correctly. For many people, this can be the cause of their acid reflux. Stomach acid also plays a protective role by preventing infections like H. pylori and Candida. (6)(7)
Causes of low stomach acid include: (8)
Age
Stress
Vitamin deficiency
Medications
H. pylori
Surgery
Symptoms of low stomach acid include: (8)
Bloating
Burping
Upset stomach
Nausea
Heartburn
Diarrhea
Gas
Indigestion
Hair loss
Undigested food in stool
Brittle fingernails
Fatigue
GI infections
Anemia
Nutrient deficiencies
Bitters for Better Digestion
Bitters are for more than making cocktails! Bitters support digestive health in many ways. Tinctures made from botanical roots, bark, or flowers of herbs can be used to increase saliva production and digestive enzyme activity. If you want to read more about the intricacies of bitters check out our previous blog here.
Of course, you could just drink bitters with some alcohol, but that’s not the best route to go. Here are some ways you can incorporate bitters into daily meals:
Add to sparkling water
Incorporate into sauces, soups, and stews
Add to salad dressings
For more ideas, you can Google “cooking with bitters.” The opportunities to use bitters in your foods are literally endless!
If cooking isn’t your thing or you just want a simple approach, there’s a supplement for that. There are two supplements I recommend that absolutely rock!
MegaGuard
MegaGuard is a potent combination of three bitter extracts from artichoke, licorice, and ginger. This product is formulated to promote normal digestion, balance stomach acid, and reduce things like gas, bloating, and indigestion.
This makes MegaGuard one of the best digestive support supplements. It can help reduce symptoms associated with heartburn, constipation, and H. pylori. Watch your GI discomfort dissipate by taking 2 with lunch and dinner.
Digest Gold
Next up is a product called Digest Gold. Finally, you can eat without worrying about digestive issues!
The enzymes in Digest Gold, America's #1 selling enzyme formula, break down all the parts of a typical large meal, like fat, fiber, protein and carbohydrates. Each capsule unlocks nutrients to fuel your day and gives relief for occasional gas, bloating and indigestion. Powered by Thera-blend™, the enzymes in Digest Gold are active throughout the entire digestive tract, maximizing your health benefits. ATPro™ provides essential ingredients to boost your cellular powerplant and give you more energy with every meal.
Making sure food is properly broken down by the time it enters your intestines allows for better nutrient absorption.
Apple Cider Vinegar for Digestion
Unless you’ve been living under a rock, you’ve heard all the rave about apple cider vinegar. Here is a list of benefits that have been reported from taking apple cider vinegar:
Apple cider vinegar contains acetic acid. By taking apple cider vinegar it helps to concentrate the acid in your stomach. This effectively provides 2 benefits in 1. The acid helps to break down food and kill off bacteria. It also helps to activate your own natural digestive enzymes.
To start reaping the benefits of apple cider vinegar start slow. Usually, 1-2 Tbsp mixed in water before a meal is all you need.
Be careful not to drink straight apple cider vinegar. In some instances, the acetic acid may erode tooth enamel. (14) It appears this was mostly due to the fact the person was not diluting the apple cider vinegar and was having an excessive amount regularly. Regardless, you can always avoid this issue by taking apple cider vinegar capsules.
ACV capsules can eliminate this concern. The benefits of ACV pills include convenience and fewer side effects. I often recommend ACV capsules by Paleovalley (get 15% off when you use this link!) for those that don’t want to take it as a liquid.
Hydrochloric Acid Supplementation for Digestion
Hydrochloric acid is the acid we create in our stomachs for digestion. As we’ve already discussed, low stomach acid can result in several issues. Hydrochloric acid supplementation can be digestive support similar to apple cider vinegar.
TerraZyme includes something called hydrochloric acid in the form of betaine/HCl. You can also supplement with betaine/hydrochloric acid alone. Betaine/HCl can help people with:
Acid reflux
Gas
Bloating
Undigested food in stool
H. pylori
Candida
To get started with HCl supplementation, it’s important to gauge how much you need. You can do this by doing something called the HCl challenge:
Start by taking 1 HCl capsule 5-10 minutes before your largest meal. If you experience acid reflux like symptoms you do not need HCl.
If you don’t experience any discomfort repeat the process, but this time add another capsule.
Continue to add a capsule until you experience acid reflux like symptoms. Once you experience symptoms, the next day take 1 fewer capsule. (e.g. If it takes 3 pills before you feel a reaction, then you would supplement daily with 2 pills.)
Last but Not Least… Constipation
Poor digestion can also lead to constipation. The following are a few ways to address constipation naturally.
1. Drink water!
This can’t be stressed enough, you need to stay hydrated to prevent constipation. (15)
2. Eat your fiber
Make sure to get fiber from a variety of sources. You need both soluble and insoluble fiber. Fiber can help increase the size of your stool. This can help it pass more quickly through your intestines. (16)
3. Exercise
Regular exercise has been shown to help with bowel movements. Exercise helps conserve water in the colon and aids in the movement of stool through the intestines. (17)
4. Eat Live Foods
Live food refers to those foods that are not processed. Eating food that has not been processed contains more nutrients and fiber in particular.
5. Try Castor Oil Packs
Castor oil can help with detoxification and constipation. For a complete explanation check out a previous blog here.
6. Take Magnesium
Not all magnesium is created equal. Magnesium chelates are king because chelated magnesium increases absorption in the gut. In this case, we need something that isn’t absorbed as readily, such as magnesium citrate. This helps keep water in the intestines and prevents constipation. (18)
Summary
Digestion is much more than your microbiome. It starts long before you put food in your mouth. It’s important to support all phases of digestion. Saliva production, chewing, stomach acid, and digestive enzymes are all key to proper digestion. Make sure you’re doing everything you can to make sure everything is working in sync.
To help identify your digestive ‘weak spots’ and match them with solutions, I’ve created the Quick Start Guide to Digestive Supplements. Grab it here!
Special Event
This Thursday, 4/2/20 at 1 PM PST, 4 PM EST I am interviewing microbiologist Kiran Krishnan of Microbiome Labs. Kiran is probably the best loved guest in our community, and you’ll get to learn about the connection between the gut and your immune system in this time of coronavirus. You will be excited to hear his in-depth research and tips on being prepared.
This is part of our ongoing, weekly expert interview series and you can register here!
What’s one change you have made that has worked well to improve your digestion? Share it below!
Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and HormoneDetoxShop.com.
Check out her easy 5-Day DIY Detox Guide here!