How Your Digestion Works

The phrase ‘You are what you eat’ has been around for a long time; although it holds some truth, it oversimplifies the complexities of nutrition and biology.

Your food should be:

Properly digested
Full of the nutrients your genes, enzymes, and microbiome need to function well

Fully absorbed
Ultimately eliminated - or else you become what you don’t eliminate!

You must have a healthy and functional digestive system regardless of what you eat. Without a healthy digestive system, all other systems fail.

Rather than saying, ‘You are what you eat,’ it’s more accurate to say, ‘You are what you absorb.’

Your digestive system automatically performs these essential tasks for you:

Absorbs micronutrients (vitamins and minerals)[19][20]
Absorbs macronutrients (amino acids, carbohydrates and fats)[19][20]
Eliminates chemicals and waste[20]
Maintains a healthy immune response[14]

Protects against harmful bacteria and other pathogens [22] [23]
Produces fuel for beneficial bacteria[22]
Regulates hormones[28]
Influences your mood and mental health (serotonin production)[29]

When your digestive system is not working correctly, various issues occur. These issues often begin mildly and increase in severity:

Constipation or diarrhea
Acid reflux
Skin disorders (eczema, acne)
Altered taste
Bloating and gas
Weight gain or loss
Always hungry
Nausea
Feeling tired after eating
Food sensitivities

Frequent belching
Vomiting
Undigested food in stools
Poor appetite
Geographic tongue and various tongue coatings
Autoimmune conditions
Joint discomfort
Muscle aches
Cognitive issues

The 3 Phases of Digestion

There are three main phases of digestion:

The Cephalic Phase
The Gastric Phase
The Intestinal Phase

The Cephalic Phase (known as the preparatory phase):

Ever see your dog drooling as you prepare their food? 20% of digestion starts before you take your first bite. Digestion starts with the anticipation of eating, the smells, the appearance of food, and the sounds of it cooking. ^[19] These activate your body's digestive processes.
When calm and relaxed, your brain activates the parasympathetic nervous system (rest and digest). Being calm and relaxed stimulates salivation and gastric secretions.
Eating when calm and relaxed is essential; otherwise, these secretions literally do not happen.
Chewing breaks down your food. The chewed food mixes with saliva and various enzymes which support the digestive process. ^[19]

The more you chew your food, the smaller the pieces become. The smaller the pieces, the more surface area there is for digestive enzymes to break it further down. Chewing is exceptionally important—as is eating when relaxed.

The Gastric Phase (where most digestion occurs):

After swallowing, food moves from the mouth and down the esophagus. Then, it goes to the stomach passively by gravity and actively by a process known as peristalsis. Peristalsis involves rhythmic contractions of smooth muscles that propel food forward along the digestive tract.[19]

Once food reaches the stomach, it mixes with stomach acid. The stomach acid breaks the food down. The more thoroughly chewed your food, the more stomach acid can digest.

During this time, histamine is released. Histamine is needed as it stimulates more stomach acid secretion.[31] A healthy stomach should be very acidic, with a pH of 1 to 3. A low pH is essential for activating pepsin. Pepsin is an enzyme that breaks down proteins. Pepsin also aids in absorbing minerals and effectively eliminates harmful microorganisms.[20] Healthy histamine levels should also be present, as stomach acid is not released without histamine.

The Intestinal Phase (where nutrients are absorbed):

Food travels from the stomach to the small intestine. When food reaches the small intestine, more digestion occurs. The acidic, partially digested food mixes with enzymes, bicarbonate from the pancreas, and bile from the gallbladder. These further break down proteins, carbohydrates, and fats into smaller molecules that can be absorbed. 
Bicarbonate neutralizes the stomach acid, protecting intestinal cells from potential acidic burn damage.  
Nutrients are released from the digested food. 
The nutrients are actively and passively absorbed into the bloodstream.
Once the nutrients are in your blood, they are transported to all cells throughout your body.
These absorbed nutrients are used by your cells so they can function in a healthy manner.
The remaining indigestible parts of the food, such as fiber and waste products, are moved into the large intestine (colon).
The colon is where water gets absorbed.
Colonic bacteria ferment fiber and metabolize bile acids.[20]
Whatever is left forms into stool. Stool formation happens primarily when your colon absorbs water. [19] As the water gets absorbed, the stool becomes thicker and more dense.
The signal to go to the bathroom occurs when the stool stretches the colon walls.

Constipated? The Importance of ‘Nature’s Call’

No one wants to stop what they are doing to go poop. But here’s why you need to stop the moment you feel pressure down there: Your stool should be 75% water and 25% solid matter. [17] One of the jobs of your colon is absorbing water from the solid matter, which ultimately becomes stool. What do you think will happen the longer you ‘hold it?’ That’s right. More water gets absorbed from the solid matter, making your poop essentially rock hard. Rock-hard poop is significantly harder to pass. Not only is your poop rock hard, it’s now more compact and takes up less volume. Compact poop doesn’t want to come out.

Here’s why you can’t go poop after holding it too long:

The ‘nature’s call’ signal happens because of ‘stretch receptors.’ [18] Stretch receptors literally activate when stretched. This activation signal travels to your brain, telling you to go poop. Ignoring this signal because ‘you’re busy’ means your colon has more time to absorb water. The longer you hold it, the more water comes out of the stool, reducing stool volume and disabling the stretch receptors. This can ultimately lead to a loss of sensation and the brain signal telling you that you need to go poop. This is why you often say, ‘Oh, I no longer need to go,’ after holding it for so long. Well, you do. You just don’t feel that you do.

Each part of your digestive tract releases unique enzymes that aid digestion.

LOCATION OF PRODUCTION	LOCATION OF ACTION	ENZYMES	WHAT THEY DIGEST
Mouth	Mouth	Salivary amylase (ptyalin or alpha-amylase) ------------------------------- Lingual lipase	Excess histamine increases zonulin levels which results in a leaky gut.
Stomach	Stomach	Pepsinogen, whose active form is Pepsin	Protein
Pancreas	Duodenum (the first part of your small intestine)	Lipase ------------------------------- Amylase ------------------------------- Various types of proteases ------------------------------- Nucleases	Fats ------------------------------- Carbohydrates ------------------------------- Protein ------------------------------- Nucleic acids (RNA and DNA)
Liver	Released into the duodenum by the gallbladder, where it is stored	Bile	Fats
Small Intestine	Small Intestine	DAO Enzymes ------------------------------- PST Enzymes ------------------------------- DPPIV enzymes ------------------------------- SULT Enzymes ------------------------------- Disaccharidase enzymes (sucrase-isomaltase, glucoamylase-maltase, trehalose, lactase-phlorizin hydrolase)	Histamine ------------------------------- Salicylates, phenols ------------------------------- Gluten, casein, soy ------------------------------- Sulfur ------------------------------- Disaccharides (smaller carbohydrates or simple sugars)

Food Intolerances and The Impact of Enzymes

Intolerance to certain foods means that the enzymes that digest those foods aren't working properly. Reduced enzymatic production and secretion might happen for several reasons, such as:

Dirty genes (born, such as DAO)
Dirty enzymes (became dirty due to environment and lifestyle, such as DAO)
SIBO (small intestinal bacterial overgrowth) [33]
Liver dysfunction
Gallbladder dysfunction

Nervous system dysregulation (chronic stress, previous traumas)
Inflammation (celiac disease, IBD, IBS, atrophic gastritis, pancreatitis, eosinophilic esophagitis, cystic fibrosis) [20]
Lifestyle factors (smoking, alcohol consumption, substance abuse)
Aging (reduced stomach acid)

Nutrient Absorption

LOCATION	NUTRIENTS ABSORBED	WHY THESE NUTRIENTS ARE IMPORTANT
Mouth	Glucose: Only 0.05 mg is absorbed at a time, totaling less than 0.1 mg. [30]	Quick glucose absorption may be necessary in those who experience hypoglycemia related to blood sugar regulation issues. However, glucose must be swallowed and absorbed in the gut to have a significant effect. [30]
Stomach	Essential for Vitamin B12 absorption: The stomach produces intrinsic factor, which sets the stage for B12 absorption in the small intestine.	Intrinsic factor binds to B12 for transportation and absorption. [20]
Duodenum (beginning of the small intestine)	Minerals such as iron, phosphorus, magnesium, copper, and selenium Water-soluble vitamins (B complex - except B12 and vitamin C)   Fat-soluble vitamins (A, D, E, and K) Calcium absorption mainly happens here and is greatly enhanced by Vitamin D’s active form, calcitriol.	B vitamins: energy production, methylation, SAM, glutathione.† Folate: methylation, SAM, biopterin, dopamine, norepinephrine, serotonin, melatonin, glutathione, DNA synthesis, red blood cell formation, fertility.† Iron: oxygen transport, energy production, immune function, dopamine, norepinephrine, serotonin, melatonin.† Vitamin D: enhanced calcium absorption in the small intestine, immune system, bone health, serotonin.† Calcium: bone, muscle and nerve health. Selenium: thyroid health, immune system function, glutathione.† Copper: immune system, iron metabolism, connective tissue (collagen and elastin), norepinephrine, histamine.† Magnesium: energy production, muscle and nerve function, cardiovascular and bone health.† Vitamin K2: coagulation, bone health, cardiovascular health.† Vitamin K1: utilized by the liver for blood clotting purposes.†
Jejunum (middle of the small intestine)	Carbohydrates   Amino acids (from proteins) Fatty acids (from fats) Water-soluble vitamins (B complex - except B12 and vitamin C)   Minerals - except most of the iron	Amino Acids Tyrosine: dopamine, norepinephrine, thyroid Tryptophan: serotonin, melatonin Arginine: nitric oxide, creatine Cysteine: glutathione Methionine: methylation, SAM Taurine: cellular hydration, dopamine breakdown, bile salts Glutamine: enterocyte repair, water and electrolyte absorption, [32] most glutamine uptake and metabolism occurs as glutamic acid Fatty-acids: cell membranes, energy storage, energy, hormonal production, brain health
Ileum (last part of the small intestine)	Vitamin B12 (protected by the stomach’s intrinsic factor) Bile acids Unabsorbed nutrients from the duodenum and jejunum, such as vitamin C	Vitamin B12: methylation, SAM, nervous system health, DNA synthesis, red blood cell formation, fertility†   Vitamin C: collagen, normal wound repair, antioxidant, immune system support†   Bile acids: recycled for making bile
Colon	Water   Some minerals and vitamins	The colon absorbs approximately 1 to 2 liters (33 to 66 ounces) of water daily. This is to maintain proper hydration and stool consistency. Too much water absorption = constipation Too little water absorption = diarrhea

Large Intestine (aka the Colon):

The colon is crucial for absorbing water. The colon does not secrete any digestive enzymes and thus does not participate directly in digestion. However, it plays a significant role in a process called fermentation.

Bacteria found in the colon ferment undigested food and complex carbohydrates and fiber.[38]

The purpose and benefits of the bacterial fermentation process include producing vital B vitamins and vitamin K, which are absorbed by the body. This process generates short-chain fatty acids (SCFAs) such as butyrate, propionate, and acetate.

These important SCFAs play significant roles in health and digestion, such as: 

Serve as food for the same colonic bacteria
Some species, such as Bifidobacteria, produce acetate that feeds butyrate-producing species, such as Faecalibacterium prausnitzii and Roseburia intestinalis/Eubacterium rectale. [37] Low levels of butyrate-producing species such as F. prausnitzii are associated with inflammation, chronic constipation, and an increased risk of more severe gut conditions such as ulcerative colitis.[22]

Regulate immune processes in the gut
This controls inflammation and protects against the invasion of pathogens.[27] The gut immune system is composed of the gut-associated lymphoid tissue (GALT), which is a component of the mucosa-associated lymphoid tissue (MALT). SCFAs can ‘feed’ B cells, forming part of these immune functions [27]

Shift the gut immune system to one of ‘tolerance’
The SCFA butyrate produced by certain colonic bacteria supports the production of anti-inflammatory IL-10 (interleukin 10) and Treg (T regulatory) immune cells. [22] IL-10 and Treg cells promote balance (homeostasis), and self-tolerance and help prevent autoimmunity and allergies.

Provide fuel for gut cells
This fuel enables cells to repair themselves. The lifespan of the average intestinal cell is only 3-5 days. [24] These cells must be repaired and regenerated continuously so the gut lining doesn’t become more fragile, leaky, or inflamed.

While all SCFAs ‘feed’ gut cells, butyrate is central to a phenomenon called the ‘butyrate paradox.’ Butyrate will feed healthy gut cells but not neoplastic cells. [23] Neoplastic cells are abnormal cells. When allowed to grow and multiply, neoplastic cells may increase the risk of more severe gut conditions such as polyps or tumors. This is one way in which butyrate, and thus balanced colonic bacteria, support a healthy digestive system.

How Stress Affects Digestion

Based on what you're doing, your autonomic nervous system (ANS) is constantly shifting between parasympathetic and sympathetic functions.

When the parasympathetic nervous system is activated, your body enters the ‘rest and digest’ mode, characterized by a state of calm and relaxation. This is the ideal state for food digestion.

Acetylcholine (ACh), the neurotransmitter responsible for this phase, stimulates glandular secretions, including those from digestive glands that produce essential juices and digestive enzymes.

When your sympathetic nervous system is activated, you are in ‘fight or flight” mode. This mode kicks in when your body is focused on escaping a dangerous situation. This could be an actual or a “perceived” dangerous situation.

Contrary to popular belief, stress typically leads to decreased stomach acid production, not an increase. This occurs because:

Stress diverts blood flow away from the digestive system and towards muscles and the brain to help you prepare for danger (‘fight or flight’ mode). 
Stress reduces the production of digestive enzymes and juices, including hydrochloric acid (HCl). This is because, when you’re in danger, it’s more important to put energy into fighting and running away than it is to digest your food.

Typical scenarios that prevent you from digesting and absorbing nutrients by promoting the ‘fight or flight’ mode include:

Facing physical or emotional threats from others  
Feeling constantly overwhelmed, frustrated, or out of control 
Feeling excited about something to the point where it may interfere with your sleep

Being over-stimulated by foods (too much sugar, caffeine) 
Being over-stimulated by drugs (cocaine, LSD, methamphetamines)
Being over-stimulated by activities (exercise, watching TV, playing video games)

Being stressed 
Feeling anxious or irritable 
Feeling angry or agitated

PART OF THE DIGESTIVE TRACK	‘REST AND DIGEST’ WHAT HAPPENS	‘FIGHT OR FLIGHT’ WHAT HAPPENS
Mouth	Salivary alpha-amylase is identical to pancreatic amylase and digests starch into maltose and maltotriose (disaccharides).   The optimal pH for these enzymes is an alkaline 6.7-7.0. Initial stages of starch and fat digestion occur, forming an alkaline food bolus that is swallowed.    Partially digested starch also protects salivary amylase from stomach acid inactivation once swallowed, allowing further digestion.	You absorb more glucose than usual, leading to blood sugar imbalances and weight gain.
Stomach	The alkaline food bolus arrives in the stomach. Acetylcholine is released as part of the parasympathetic response. This stimulates histamine and, thus, gastric acid secretion, which allows the pH to drop to an acidic 1-3.   The food bolus mixed with the gastric acid forms a compound called chyme.	Less stomach acid is produced, increasing the pH to 4-5. This impairs proper food digestion, particularly protein, which may result in amino acid deficiencies.   Amino acids are needed for making brain neurotransmitters and muscle repair, amongst other things. Deficiencies may result in difficulty putting on muscle, low mood, low energy, or poor sleep.    Chyme ends up being less acidic. The acidity of chyme is what stimulates the lower esophageal sphincter (the sphincter that separates the stomach from the esophagus) to close and the pyloric sphincter (the sphincter that separates the stomach from the small intestine (duodenum)) to open. [36] If the chyme is not acidic enough, these sphincters don’t function as they should during digestion.  Stomach acid can now move upwards into the esophagus and produce symptoms of acid reflux   Less food moves downwards for further digestion. This creates a feeling of excessive and prolonged sense of fullness after eating. Loss of hunger results in people not wanting to eat when feeling too full.
Small intestine (duodenum)	Acidic chyme moves from the stomach to the duodenum. The pancreas releases pancreatic juices containing bicarbonates, and the gallbladder releases bile. Both of these are alkaline substances. This raises the pH of chyme to around 7, which is neutral. Continuing forward chyme will not be too acidic or too alkaline, both of which can cause damage to the gut lining	Due to the less acidic (higher pH) food bolus, the signal for the gallbladder to release bile and the pancreas to release bicarbonate (combined with digestive enzymes) into the duodenum is not as strong. Remember, bile and bicarbonate are released to make the food bolus more alkaline. Because it is already more alkaline than it should be, there is no need for too much bile or bicarbonate to do the job. The higher amounts of maltose and maltotriose levels produced from starch digestion in the mouth are now hitting the small intestine. The disaccharidase enzyme maltose digests these into glucose. You absorb more glucose than usual, leading to blood sugar imbalances and weight gain.
Gallbladder	Bile is released in response to the acidic chyme and fats in the meal. This allows for healthy fat digestion and absorption of fat-soluble vitamins. Bile acids support immune function in the small intestine and reduce the risk of bacteria migrating from the large intestine (where they should be) to the small intestine (where they shouldn’t be). They also help to decrease the number of bacteria that may already be in the small intestine. Bile acids support healthy estrogen detoxification and bowel movements.	Less bile is released into the duodenum, which may affect how much fat is digested. Less fat digestion may result in fat-soluble nutrient deficiencies and increased oxalate absorption from food. Fewer bile acids are released to help protect against conditions such as SIBO (small intestinal bacterial overgrowth). The risk of a ‘leaky gut’ is increased. Bile is necessary to keep the bowels moving. If bile is reduced, the risk of constipation increases. Diarrhea is also possible, especially if eating high-fat meals in low-bile environments. Chyme may remain too acidic and promote inflammation along the digestive tract.

Summary of How Your Mood Affects Digestion

Fight or Flight Mode: 
When the sympathetic nervous system takes over, it prioritizes immediate survival needs. This shift causes a general slowdown and problems in digestive processes.

Rest and Digest Mode: 
The parasympathetic nervous system is activated, promoting digestion, nutrient absorption, and waste elimination.

The Vagus Nerve

The vagus nerve plays a crucial role in the parasympathetic nervous system (rest and digest). To activate it for better digestion, specific techniques can be employed, such as:

Slow and controlled breathing
Long walks
Practicing relaxation and mindfulness techniques
Cultivating positive relationships and social connections

Getting enough quality sleep each night
Spending time outdoors in nature
Adequate electrolytes in your diet
Limiting or avoiding stimulants

Lab Testing

Lab testing is often used by healthcare practitioners to see if your digestion needs some support.

Before running any lab tests to identify a leaky gut, practitioners usually start by carefully checking your symptoms and reviewing your medical history. By understanding your current situation and any past health issues, they can better understand what's going on and decide the next best steps for testing and treatment

LAB MARKER	WHAT IT MEANS
Pancreatic Elastase Stool (feces)	Elastase is a pancreatic enzyme. Low levels indicate pancreatic exocrine insufficiency. This means your pancreas is not releasing enough pancreatic enzymes such as lipase, protease, and amylase for healthy fat, protein, and carbohydrate digestion in the small intestine.
Fecal Cholesterol Stool (feces)	Fat derived from food is mostly consumed as cholesterol. Bile has to break down cholesterol into triglycerides. High levels of cholesterol indicate possible bile deficiency and gallbladder dysfunction.
Fecal Triglycerides • Stool (feces)	Most dietary fat is composed of triglycerides. Triglycerides have to be broken down by pancreatic lipase enzymes. High levels of triglycerides indicate fat maldigestion and lower levels of pancreatic lipase enzyme activity.
Fecal Long-Chain Fatty Acids Stool (feces)	Fecal long-chain fatty acids have to be absorbed in the gut through the intestinal lining. High levels of long-chain fatty acids combined with normal levels of triglycerides indicate fat malabsorption and problems with a leaky gut.
Fat Stain Stool (feces)	Fat in the stools may indicate steathorrhea. High levels are associated with bile insufficiency.
Muscle fibers Stool (feces)	Stomach acid (HCl) is needed to digest protein. High levels are associated with stomach acid deficiency
Butyrate Stool (feces)	Food for colonic bacteria. Low levels indicate low growth of beneficial butyrate-producing species.
Acetate Stool (feces)	Food for colonic bacteria. Low levels indicate low growth of beneficial butyrate-producing species.
Propionate Stool (feces)	Food for colonic bacteria. Low levels indicate low growth of beneficial propionate-producing species. However, high levels may be associated with neurological symptoms.
SIBO Breath Test	Measures the gasses methane and hydrogen formed by organisms in the small intestine. SIBO organisms interfere with digestive enzyme activity, especially disaccharidase enzyme activity. High levels of either gas is a positive test for SIBO.
Microbiome Testing Stool (feces)	Imbalances in gut bacteria (gut dysbiosis) are often associated with digestive enzyme dysfunction. Some organisms consume bile acids for growth. An overgrowth of these organisms may result in lower bile acids and negatively impact gut health. Some organisms interfere with stomach acid production or release from the stomach. Some organisms interfere with disaccharidase enzyme activity in the small intestine.

LAB MARKER

WHAT IT MEANS

Pancreatic Elastase

Stool (feces)

Elastase is a pancreatic enzyme.

Low levels indicate pancreatic exocrine insufficiency. This means your pancreas is not releasing enough pancreatic enzymes such as lipase, protease, and amylase for healthy fat, protein, and carbohydrate digestion in the small intestine.

Fecal Cholesterol

Stool (feces)

Fat derived from food is mostly consumed as cholesterol. Bile has to break down cholesterol into triglycerides.

High levels of cholesterol indicate possible bile deficiency and gallbladder dysfunction.

Fecal Triglycerides
• Stool (feces)

Most dietary fat is composed of triglycerides. Triglycerides have to be broken down by pancreatic lipase enzymes.

High levels of triglycerides indicate fat maldigestion and lower levels of pancreatic lipase enzyme activity.

Fecal Long-Chain Fatty Acids

Stool (feces)

Fecal long-chain fatty acids have to be absorbed in the gut through the intestinal lining.

High levels of long-chain fatty acids combined with normal levels of triglycerides indicate fat malabsorption and problems with a leaky gut.

Fat Stain

Stool (feces)

Fat in the stools may indicate steathorrhea.

High levels are associated with bile insufficiency.

Muscle fibers

Stool (feces)

Stomach acid (HCl) is needed to digest protein.

High levels are associated with stomach acid deficiency

Butyrate

Stool (feces)

Food for colonic bacteria.

Low levels indicate low growth of beneficial butyrate-producing species.

Acetate

Stool (feces)

Food for colonic bacteria.

Low levels indicate low growth of beneficial butyrate-producing species.

Propionate

Stool (feces)

Food for colonic bacteria.

Low levels indicate low growth of beneficial propionate-producing species.
However, high levels may be associated with neurological symptoms.

SIBO

Breath Test

Measures the gasses methane and hydrogen formed by organisms in the small intestine. SIBO organisms interfere with digestive enzyme activity, especially disaccharidase enzyme activity.

High levels of either gas is a positive test for SIBO.

Microbiome Testing

Stool (feces)

Imbalances in gut bacteria (gut dysbiosis) are often associated with digestive enzyme dysfunction.

Some organisms consume bile acids for growth. An overgrowth of these organisms may result in lower bile acids and negatively impact gut health.
Some organisms interfere with stomach acid production or release from the stomach.
Some organisms interfere with disaccharidase enzyme activity in the small intestine.

Stop Doing List

Gulping your food:

Rushing to eat greatly reduces your ability to digest and absorb the nutrients from your food. Additionally, you’ll struggle with gas, bloating, and reflux.
Eating on the run:

Your body is in ‘fight or flight’ mode. You are not producing enough digestive juices and enzymes for proper digestion. Don’t eat in front of the TV or computer, and don’t eat while working or on the run. ^[34]
Drinking cold liquids during mealtimes:

Drinking cold liquids reduces movement of stool when compared to room temperature or warm liquids. This leads to constipation.
Drinking hard liquor with meals:

Alcohol, especially hard liquor, can reduce saliva flow by 10-15% per unit of alcohol. Wine and beer, not so much.
Certain medications:

Medications, such as PPIs (proton pump inhibitors) or antacids used for reflux, reduce stomach acid production. Long-term use will negatively affect digestion, such as increasing the risk of SIBO. ^[35] Don’t stop any medications without consulting with your prescribing healthcare practitioner.
Ongoing stress:

Stress puts you in a ‘fight or flight’ response, compromising optimal digestion. Avoid unnecessary stressful situations, relationships, or working conditions. ^[34]

Start Doing List

Chew your food properly:

Food should be chewed about 32 times, while harder-to-chew foods, such as steak and nuts, should be chewed about 40 times before swallowing. Try this out: Simply put, chew it until it’s nearly liquid. Take a bite. Put down your utensil. Enjoy what you’re eating. You’ll also save money because you won’t eat as much because you’ll get fuller faster!
Stick to regular meal times:

Eating around the same times daily can help regulate your body and, consequently, your digestive system.
Eat in a relaxed environment:

This sets your body up for ‘resting and digesting’ mode, responsible for digestive enzyme production. Sit down, maybe with your family or friends, take a deep breath, and enjoy your food. ^[34]
Consume room temperature fluids:

Liquids that are room temperature or warm are less likely to reduce gastric motility. This supports healthy bowel movements.
Stimulate digestive juices before a meal:

Drink some apple cider vinegar or lemon juice in water, aloe vera juice, or digestive bitters before meals, especially bigger meals.
Manage stress:

This allows for ‘rest and digest.’ You’ll feel calmer, digest your food better, and have fewer digestive symptoms. ^[34]
Start a food diary:

Keeping a record of the foods you eat and any digestive issues you experience afterward can help you figure out which foods might be causing problems. With this information, you can choose dietary options that are better suited to your needs.

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[18] Phillips RJ, Powley TL. Tension and stretch receptors in gastrointestinal smooth muscle: re-evaluating vagal mechanoreceptor electrophysiology. Brain Res Brain Res Rev [Internet]. 2000 Nov;34(1–2):1–26. Available from: http://dx.doi.org/10.1016/s0165-0173(00)00036-9
[19] Your Digestive System & How it Works [Internet]. National Institute of Diabetes and Digestive and Kidney Diseases. NIDDK - National Institute of Diabetes and Digestive and Kidney Diseases; 2024 [cited 2024 Oct 21]. Available from: https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works
[20] Ogobuiro I, Gonzales J, Shumway KR, Tuma F. Physiology, gastrointestinal. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 [cited 2024 Oct 21]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537103/
[21] Cohen S. If you want to boost immunity, look to the gut [Internet]. [cited 2024 Oct 21]. Available from: https://www.uclahealth.org/news/article/want-to-boost-immunity-look-to-the-gut\
[22] Zhang Y-J, Li S, Gan R-Y, Zhou T, Xu D-P, Li H-B. Impacts of gut bacteria on human health and diseases. Int J Mol Sci [Internet]. 2015 Apr 2;16(4):7493–519. Available from: http://dx.doi.org/10.3390/ijms16047493
[23] Salvi PS, Cowles RA. Butyrate and the intestinal epithelium: Modulation of proliferation and inflammation in homeostasis and disease. Cells [Internet]. 2021 Jul 14;10(7):1775. Available from: http://dx.doi.org/10.3390/cells10071775
[24] Park J-H, Kotani T, Konno T, Setiawan J, Kitamura Y, Imada S, et al. Promotion of intestinal epithelial cell turnover by commensal bacteria: Role of short-chain fatty acids. PLoS One [Internet]. 2016 May 27;11(5):e0156334. Available from: http://dx.doi.org/10.1371/journal.pone.0156334
[25] Hosmer J, McEwan AG, Kappler U. Bacterial acetate metabolism and its influence on human epithelia. Emerg Top Life Sci [Internet]. 2024 Feb 22;8(1):1–13. Available from: http://dx.doi.org/10.1042/ETLS20220092
[26] No title [Internet]. [cited 2024 Oct 21]. Available from: https://academic.oup.com/femsle/article-abstract/254/1/116/640397?redirectedFrom=fulltext
[27] Kim CH. Control of lymphocyte functions by gut microbiota-derived short-chain fatty acids. Cell Mol Immunol [Internet]. 2021 May 13 [cited 2024 Oct 21];18(5):1161–71. Available from: https://www.nature.com/articles/s41423-020-00625-0
[28] Lee CJ, Sears CL, Maruthur N. Gut microbiome and its role in obesity and insulin resistance. Ann N Y Acad Sci [Internet]. 2020 Feb;1461(1):37–52. Available from: http://dx.doi.org/10.1111/nyas.14107
[29] Mulcahy N. The important role of serotonin [Internet]. Co-Biome by Microba. 2024 [cited 2024 Oct 21]. Available from: https://www.co-biome.com/education/patient/the-important-role-of-serotonin-in-your-gut/
[30] Gunning RR, Garber AJ. Bioactivity of instant glucose. Failure of absorption through oral mucosa. JAMA [Internet]. 1978 Oct 6;240(15):1611–2. Available from: http://dx.doi.org/10.1001/jama.240.15.1611
[31] Vakil N. Overview of Acid Secretion [Internet]. MSD Manual Professional Edition. [cited 2024 Oct 21]. Available from: https://www.msdmanuals.com/professional/gastrointestinal-disorders/gastritis-and-peptic-ulcer-disease/overview-of-acid-secretion
[32] Déchelotte P, Darmaun D, Rongier M, Hecketsweiler B, Rigal O, Desjeux JF. Absorption and metabolic effects of enterally administered glutamine in humans. Am J Physiol [Internet]. 1991 May;260(5 Pt 1):G677-82. Available from: http://dx.doi.org/10.1152/ajpgi.1991.260.5.G677
[33] Sarker SA, Ahmed T, Brüssow H. Hunger and microbiology: is a low gastric acid-induced bacterial overgrowth in the small intestine a contributor to malnutrition in developing countries? Microb Biotechnol [Internet]. 2017 Sep;10(5):1025–30. Available from: http://dx.doi.org/10.1111/1751-7915.12780
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[36] Holzer P. Taste receptors in the gastrointestinal tract. V. Acid sensing in the gastrointestinal tract. Am J Physiol Gastrointest Liver Physiol [Internet]. 2007 Mar;292(3):G699-705. Available from: http://dx.doi.org/10.1152/ajpgi.00517.2006
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†These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.

Seeking Health Digestion Support Supplements

Supplements may be the extra support needed, at least temporarily, to manage healthy digestion and clean the ‘dirty genes’ that may be responsible for it.† Here are specific supplements designed to support digestion from different aspects for healthy nutrient absorption and overall well-being:†

Foundation Supplements
 If you want to support healthy levels of stomach acid, bile and other digestive enzymes, ensure that they continue to work properly and keep up with the demands of digestion, you may consider supporting yourself with the following supplements:

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4.8

Rated 4.8 out of 5 stars

200 Reviews

Digestive Enzymes

Key Benefits and Actions† Supports nutrient digestion and absorption Supports normal digestion of protein, fats, carbs, lactose, legumes, seeds, nuts, and gliadin from gluten Broad-spectrum, high activity, enzyme blend free of common allergens Who Needs Digestion Enzymes Food requires specific pancreatic enzymes to be properly broken down and absorbed. Some people have enzyme deficiency due to genetics, health conditions, digestive disorders, or poor diet. Digestive Enzymes is an effective, vegan-sourced digestive enzyme complex. This natural digestion supplement supports proper food breakdown and digestive system health.† Assess each statement below. If you relate to one or more, then Digestive Enzymes may be the digestion support you’re looking for†: I often experience bloating, gas, burping, indigestion, or other discomfort after meals and want to feel good after eating. My nutrient absorption isn't good due to low stomach acid, poor gallbladder or pancreas function, inflamed intestines, or an unhappy microbiome. I have food sensitivities and need a vegetarian-based enzyme blend free of common allergens like dairy, egg, and gluten. I want to support healthy and regular bowel movements. My bowel movements vary between loose and hard stools. I tend to eat quickly without chewing my food well and drink a lot during meals. I overeat and consume heavy, greasy, or spicy foods. I have a digestive enzyme insufficiency and would like to support my overall digestive health. Digestive Enzymes is also available in a tasty chewable form if you prefer a chewable tablet† Key Ingredients Inside the Uncompromising Quality of Our Ingredients α-galactosidase Breaks down complex carbohydrates from beans and other legumes† Alpha Amylases Breaks down complex carbohydrates like starches.† Beta-Glucanase Breaks down beta-glucans from grains like barley and oats, aiding in their digestion.† Cellulase Supports the digestion of cellulose found in f plant foods like fruits, vegetables, and nuts.† Lipase Supports fat absorption to reduce fish oil burps.† Galactomannase Breaks down galactomannans found in beans and seeds† Glucoamylase Converts complex sugars like maltose into glucose to support healthy blood sugar levels.† HemiSEB® A complex blend of hemicellulases to support the digestion of complex carbohydrates.† Invertase Converts sucrose, a sugar naturally produced by plants, into glucose and fructose.† Lactase The enzyme that breaks down lactose, the sugar found in milk and dairy products, to support individuals with lactose intolerance.† Proteases (High DPP) Breaks down proteins into smaller peptides and amino acids. This is a Protease/Peptidase Complex with endopeptidase, exopeptidase and DPP-IV activity† Phytase (High DPP) Breaks down phytic acid, from seeds, supporting the absorption of minerals like iron and zinc.† Acid Proteases Enzymes that function in acidic environments, such as your stomach, aiding in protein digestion.† Alkaline Proteases Enzymes that function in alkaline environments, also aiding in protein digestion.† Pullulanase Breaks down pullulan, a type of polysaccharide found in starch.† Fungal Maltase Breaks down maltose into the simple sugar glucose.† Peptizyme®SP A protease enzyme that specifically targets peptides, aiding in protein digestion.† Peptizyme SP® and HemiSEB® are trademarks of Specialty Enzymes, Chino, CA Suggested Use Take 1 to 2 capsules just before eating a meal. Use as directed by a healthcare professional. Warnings Consult with your healthcare professional prior to use. Do not use if inner tamper seal is damaged. Suitable for Bariatric, methyl sensitive, pregnancy, breastfeeding, vegetarian, vegan, ages 4 and up Delivery Method Capsules Age Suitability Adults How to Store Keep closed in a cool, dry place out of reach by children. Guidance from Dr. Lynch Working, reading, driving, or watching TV while you eat can reduce your digestive power by 40% or more. 40% of digestion starts with the cephalic phase. This digestion phase consists of smelling, preparing, seeing, and thinking about food. You know your cephalic phase works when you are salivating and your mouth is wet. If your mouth is dry before eating, you’re likely stressed or not focused on eating. You’re focused on something else. Shift your focus to eating. Before you take your first bite, take a moment to see, smell, and think about your food. While you are eating, continue seeing, smelling, and tasting your meal. Hopefully, it’s a great one :)

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4.7

Rated 4.7 out of 5 stars

157 Reviews

Bile Nutrients

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5.0

Rated 5.0 out of 5 stars

4 Reviews

Histamine Bundle

What's Included: ProBiota HistaminX, HistaminX, DAO Enzyme, Histamine Nutrients and a FREE copy of Dirty Genes: The workbook Together, these gluten-free supplements work to support:† Microbiome balance and a healthy gut response to ingested histamine. A healthy seasonal histamine response outdoors and indoors. Healthy histamine levels in the small intestines, colon, uterus, bladder, prostate, and breast milk. Healthy lungs, nose, and airway. A healthy immune system and skin. Why These Products Work Learn how to optimize your histamine levels and your life! We’ve included Dirty Genes: The Histamine Workbook as an added bonus. With resources tailored to your symptoms and triggers, you become an active participant, not just a passive reader. Harness the power of self-awareness with this workbook on recognizing and managing specific histamine symptoms. You understand your body better than anyone else! ProBiota HistaminX Due to a genetic variation, you may have slower DAO enzymes. The probiotic strains found in ProBiota HistaminX help to lessen your DAO (diamine oxidase) enzyme’s workload by excluding species known to produce histamine. This unique probiotic also supports a healthy response to histamine from food and a normal inflammatory response in the gut. By lessening your DAO enzyme’s workload, you can support the efficiency of your histamine pathway.†Suggested Use: As needed, take one capsule after dinner. The capsule may be opened, and its contents emptied into a bite of food or drink. HistaminX The human body stores histamine in immune cells called mast cells and basophils. In the presence of certain plant compounds, mast cells are less likely to release their histamine.† HistaminX contains complementary plant compounds that support healthy mast cell function and normal histamine storage and release.† It features the plant flavonoids luteolin, quercetin, and rutin. These antioxidant-like compounds may help modulate the body's histamine response by supporting mast cells and healthy histamine levels.†Suggested Use: As needed, take 2 capsules without food any time of day or night. DAO Enzyme DAO Enzyme provides the patented, lab-tested, and pure DAO called DAOgest®. When you take a DAO Enzyme capsule, it breaks open and releases the enzyme's contents in your small intestine. The released enzyme immediately starts digesting histamine for you so your body doesn't have to.† DAO Enzyme works on digesting histamine from food and drink, your gut's immune system, and your microbiome.† Suggested Use: Take one capsule before eating or drinking anytime as needed. Alternatively, take one capsule away from food or drink as needed to support uterine comfort during the menstrual cycle, occasional nausea from pregnancy, or healthy histamine levels in your digestive system. Capsules may be opened and sprinkled on a bite of food.† Do not take DAO Enzyme and knowingly eat foods you are allergic to—it will not prevent allergic reactions. Histamine Nutrients If you lack even one nutrient, your histamine levels will be problematic. Histamine Nutrients is the first, and likely only, supplement that supports all five enzymes that break apart histamine and eliminate it from your body: HMNT, MAOA and MAOB, ALDH, and DAO.† It also contains alpha keto-glutarate, thiamine, and PQQ to further support histamine breakdown.†Suggested Use: As needed, take 1-2 capsules with food. Use during the day to support healthy histamine breakdown. Use during the evening to support a healthy onset of sleep.†Consult with your healthcare professional prior to using any of these supplements. Do not use if the inner tamper seal is damaged.

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4.8

Rated 4.8 out of 5 stars

131 Reviews

Gut Nutrients

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4.8

Rated 4.8 out of 5 stars

263 Reviews

Ox Bile

Key Benefits and Actions† Digestion support for dietary fat Support for healthy balance of small intestinal bacteria Great for those with gallbladder removed! Who Needs Ox Bile Do you feel sluggish after eating high-fat meals? Do you experience floating stools that are looser, urgent, or foul-smelling? Have you had your gallbladder removed? Are your gut bacteria imbalanced?A normal functioning gallbladder releases bile to digest fat from meals. At the same time, it also assists in clearing out microbes from the upper intestinal tract.With a low-functioning or removed gallbladder, eating high-fat meals can cause many uncomfortable symptoms: Indigestion Nausea Bloating Heaviness in your right side Right shoulder pain And more Ox Bile provides 125 mg of pure bile from free-range oxen (bovine). It contains 40% cholic acid for efficient and targeted fat digestion support.†Consuming Ox Bile with high-fat meals may lessen your body’s demand for bile. This can lead to lower stress on your liver and gallbladder while supporting the breakdown of dietary fat. Proper fat breakdown is critical for the absorption of fat-soluble vitamins and essential fatty acids from foods.†This ox bile supplement can also be taken away from food to target a healthy balance of microbes in your upper intestinal tract. † An overgrowth of small intestinal bacteria (SIBO) can result in digestive issues like indigestion of nutrients, abdominal pain, loss of appetite, and diarrhea.The pure bile found in Seeking Health’s ox bile supplements is ethically sourced from free-range oxen that are free from synthetic hormones and antibiotics. Get ready to comfortably and confidently enjoy high-fat meals again!† Key Ingredients In Ox Bile Bile (from oxen): Provides bile acids to support the normal break down dietary fats and to support small intestinal bacteria balance† Suggested Use As needed, take 1 capsule with meals containing fatty foods. Alternatively, take 1 capsule on an empty stomach before bed to support healthy small intestine microbiome levels.† Use as directed by your healthcare practitioner. Warnings Do not use if inner tamper seal is damaged. Note: Ox Bile is from bovine source, free-range oxen, with no usage of synthetic hormones or antibiotics. Capsules are made of vegetarian cellulose. This product is not considered vegetarian. Suitable for Bariatric, methyl sensitive, breastfeeding, ages 4 and up Delivery Method Capsules Age Suitability Adults, ages 4 and up How to Store Keep closed in a cool, dry place out of reach by children.

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4.8

Rated 4.8 out of 5 stars

129 Reviews

Stress Nutrients

Key Benefits and Actions† Non-glandular adrenal support supplement Synergistic nutrients and herbs for healthy stress responses Supports healthy cortisol regulation and feelings of calm Who Needs Stress Nutrients We all experience stress. If your ability to cope becomes compromised by weak adrenal function, it can lead to a multitude of health concerns. While we cannot stop stress, we can support our body’s innate ability to handle it in a healthy way.† Stress Nutrients is a vegan-friendly adrenal support supplement. Nutrients, plant extracts, and herbs synergistically support adrenal health and a normal stress response.† Stress Nutrients supports healthy adrenal function. This non-glandular formula is vegan-friendly. It features a blend of nutrients and adaptogenic botanicals to help support your adrenal glands normal response to stress. For glandular adrenal support, consider our Adrenal Cortex .† Your adrenal glands need specific nutrients to function at their peak. Vitamin C, zinc, and pantothenic acid (vitamin B5) are known as vital players in adrenal health. The specific plant extracts and adaptogenic herbs in this formula support your immune system, mood, healthy blood sugar levels, and endocrine system (hormones).† Stress Nutrients supports a healthy response to stress by supporting feelings of calmness, balance, and resilience. This unique blend helps to maintain healthy immune responses, mood, and cortisol levels.† When a stressful situation arises, your adrenal glands release the stress hormone cortisol. Its production stops when you are calm again. Repeated exposure to stress can lead to constantly elevated cortisol levels. This can trigger a feedback cycle where the body is stuck in a stress response state. Over time, this can deplete the adrenal glands and lead to adrenal fatigue. This state of weakened adrenal function can disrupt energy production, compromise immunity, and even interfere with nervous system function. Stress Nutrients contains adaptogenic herbs that support healthy cortisol regulation. These include ashwagandha root, Siberian ginseng, American ginseng, rhodiola rosea, and schisandra. Cordyceps are added for their additional adaptogenic properties and to support a healthy immune response.† Adaptogens are like your adrenal’s thermostat. They assist in keeping adrenal levels in healthy and normal ranges. Balanced cortisol levels support adrenal resilience during the day while promoting restful sleep at night.† With the right tools in your toolbox, you can handle anything life throws at you. That all starts with healthy adrenal function. Start supporting your adrenal health today with Stress Nutrients by Seeking Health.† Key Ingredients Inside the Uncompromising Quality of Our Ingredients Vitamin B5 (pantothenic acid) Essential for proper cortisol regulation and adrenal function. It is also a cofactor for the NAT2 enzyme, which metabolizes histamine to acetyl histamine and eliminates it in the urine.† Zinc (Albion®) Supports the healthy and normal functioning of cells responsible for immune response, inflammatory signaling, and oxidative stress. Aids in cortisol regulation and utilization of B vitamins.† Adaptogenic herbs and mushrooms Herbs such as KSM-66® Ashwagandha Extract, Rhodiola rosea, Siberian ginseng, American ginseng, and Schisandra along with the mushroom cordyceps, belong to a category of medicinal plants known as adaptogens. The chemicals within these plants appear to support the body's natural ability to regulate the stress response. They also support overall balance and calibration of mood and energy.† Deglycyrrhizinated licorice (DGL) & Ginger In Chinese health practices, licorice and ginger support defensive Qi. Those needing adrenal support are often low in defensive Qi, or support a healthy immune system leaving them more susceptible to health issues.† Albion® is a registered trademark of Balchem Corporation or its subsidiaries. KSM-66® is a registered trademark of Ixoreal Biomed Inc. Suggested Use As needed, take 1-3 capsules in the morning or as directed by your healthcare professional. Warnings Consult a healthcare professional prior to using. Do not use if tamper seal is damaged. Suitable for Bariatric, methyl sensitive, breastfeeding, vegetarian, vegan, ages 4 and up Delivery Method Capsules Age Suitability Adults, ages 4 and up How to Store Keep closed in a cool, dry place out of reach by children.

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