Digestion: The metabolic foundation

The metabolic foundation

Our digestive system is the most important factor to our overall energy production. It comprises mainly of the stomach, small intestine, large intestine, and a few support organs like the gallbladder and pancreas. After we chew and swallow our food, the stomach starts the breakdown of proteins and prepares the chewed food to enter the small intestine. A variety of digestive enzymes are secreted into the small intestine, aiding in the breakdown and absorption process of proteins, carbs, and fats. Bacteria in the large intestine then consume and ferment the leftovers, converting that energy into fatty acids that are absorbed into the bloodstream and ultimately used for energy. The remains are excreted. 

Understanding digestive stress is just as important as managing any other stressor. Digestive irritation causes stress, and stress down regulates certain digestive processes. This means not only can eating a bad meal affect your digestion, but a stressful afternoon in traffic can have similar inhibitory effects. A stressed digestive system is the hallmark of a low energy state. 

A stressed gut

Stomach acid production typically decreases in a stressed state. The less acidic stomach has a hard time breaking down the incoming food, allowing poorly broken down protein and food stuff to enter the small intestine. This state can also lead to an adaptive, overproduction of stomach acid, leading to reflux symptoms. Symptoms like bloating, belching, and heartburn are all common. 

Poorly broken down food has a harder time absorbing into the wall of the small intestine. It takes more digestive enzymes to break down the food, a longer amount of time for nutrients to be absorbed, thus requiring more work for the pancreas and gallbladder to secrete more digestive enzymes. As the stress cycle continues it becomes harder and harder to fully absorb nutrients from our food, causing undigested food to enter the large intestine where bacteria are eager to finish our meal. As bacteria metabolize the undigested nutrients, they produce a byproduct called endotoxin, or lipopolysaccharide (LPS). Endotoxin/LPS further slows down digestion and places a huge detoxification burden on the liver. This environment allows bacteria to easily migrate up into the small intestine, robbing our body of nutrients we haven’t absorbed, and producing more and more endotoxin/LPS. 

Symptoms of this can be general, non-specific, and are arbitrarily diagnoses as IBS, celiac disease, or Crohn’s disease. Bloating, gas, enlarged guts, and constipation are the most common but aren’t always present. Chronically elevated endotoxin levels contribute to brain fog, arthritis, joint issues, anxiety, mood disorders, excessive sweating, body odor, and immune system disorders. If you are a person who carries a high level of stress, consider a selecting easy to digest food that promotes metabolism and doesn’t allow opportunities for bacterial growth. 

Intervention 

There is so much nuance when it comes to diet and nutrition. Each person will have their own individual reaction to certain foods, which is why experimentation and a keen sense of how you feel is necessary. 

• Prioritize easy to digest carbohydrate. Sugar sources like fruit, juice, honey, and table sugar are all wonderful options. Starchy carbohydrates and grains can slow down digestion, allowing for potential bacterial overgrowth and endotoxin symptoms. Sugar in the form of cakes and pies often comes with many other digestive inhibiting ingredients, so it's best to limit consumption of these products. High fructose corn syrup can be used in emergency situations, but is also best to be avoided. 
• Increase dairy consumption. Milk, cheese, and most other dairy products contain a ton of protein, sugar, and calcium. All of these are ideal for metabolic health, making dairy one of the most supportive foods for life. If you have GI issues currently, dairy may be something you have elected to stay away from. I recommend adding dairy in slowly while your GI system heals. Having dairy as a part of your diet is worth the effort. 
• Seek high quality protein. Most seafood, oysters, and shrimp are great for metabolic health. Dairy products also contain a high amount of bioavailable protein as well as gelatin from cartilaginous cuts of meat or bone broths. Liver and eggs are highly nutritious and should also be prioritized. Muscle meats are fine in moderation, but avoid high polyunsaturated fatty acids (PUFA). High PUFA meats come from mono-gastric animals who are fed a diet high in grains like commercially raised chicken and pork. Leaner cuts are generally better for these types of animal proteins. 
• Avoid PUFA. While we’re on it, try to avoid PUFA at all costs. PUFA inhibits metabolism, promotes fat storage, and wreaks havoc on inflammation and insulin sensitivity. Seed oils like sunflower or canola oil are the biggest offenders. Opt for PUFA free protein as well as PUFA free fats like butter, tallow, or coconut oil. Olive oil is also great for digestive health, just be sure not to cook with it.
• Skip the veggies. Especially if they are raw or undercooked. Well cooked vegetables can be ok if you tolerate them, but I wouldn’t make them a priority. Raw carrots, cooked mushrooms, and bamboo shoots can be great sources of fiber, and they contain antibacterial properties that fend off gut bacteria. Fruit vegetables and roots/tubers in moderation can also be beneficial. Cucumbers, peppers, squash, zucchini, potatoes, etc. can all provide beneficial nutrients, but individual results will vary, so be extra aware of your digestion and how you feel after eating these items. Leaves, stems, seeds, and nuts should be avoided in most cases. 
• Salt. Salting food to taste is extremely important. Sodium helps with water balance of the cell, speeds up metabolism, and calms down serotonin in the gut. Increasing sodium consumption may lead to short term increases in blood pressure, but long term can inhibit a hormone called aldosterone, leading to normalization of blood volume and blood pressure. 
• Read ingredient labels. For many, this is the hardest part to master. Additives are everywhere and many are disguised as “healthy” choices. Be aware of common additives like ascorbic acid, citric acid, and preservatives like silicon or titanium dioxide. Silica and other excipient ingredients found in supplements are common causes for GI distress. Dyes and artificial sweeteners are known to directly impact mood or brain function. Gums and carrageenan are also carcinogenic, highly toxic food substances that are found in many dairy products. 

Remember, each of these suggestions may or may not be the best route for you. Journaling meals and reading ingredient labels is the best way to set your foundation. From there you can add or modify as your health and wellbeing starts to change. Digestion can be tricky and complicated, so working with a provider who understands digestive health can help tremendously.