I am going to keep this a bit light this month! I am currently taking a course to become a certified AIP Coach (Autoimmune Paleo Diet). I am also dealing with a shoulder issue requiring surgery and getting ready for our family Easter celebration!
Every cell that makes up every tissue that makes up every organ depends on the body’s digestive system to provide the nutrients it needs to keep on functioning. Digestion is the mechanical and chemical breakdown of food. The goal of the digestion process is to reduce food to molecules so small that the nutrients can be absorbed and used by the cells and turned into fuel for the body, otherwise known as, Adenosine Triphosphate (ATP).
If food is the source of life, why do we suffer from so many digestive dysfunctions like, heartburn, indigestion, slow digestion, diarrhea, constipation, gas, bloating, etc.? In this post we will uncover the digestion process so that you can understand how to better support yourself and others to fully absorb the nutrients that are being consumed.
What is the Digestion Process?
Picture this, you feel the grumbling in your stomach and your mouth begins to salivate. You choose your meal based off a craving and then you eat until satiated. So, what happens once you consume the food you eat? What is the digestion process, where does it start, and where does it end?
Brain: Digestion is a north to south process that begins in the brain. The sight and smell of food triggers the salivary glands to begin producing saliva.
Mouth: The mouth is the physical gateway to the digestive system where mechanical and chemical breakdown of the food begins. One solute in saliva is the enzyme, salivary amylase, which begins carbohydrate digestion.
Stomach: Food enters the stomach as bolus. The stomach continues the mechanical breakdown of the bolus, along with a number of chemical activities and turns it into chyme.
Small Intestine: Chyme enters the duodenum and travels through the small intestines and stimulates the production of other enzymes. This is where the bulk of nutrient absorption happens.
Large Intestine: Recycles the water and waste material, which nourishes the colon cells. It captures any lost nutrients that are still available (with the help of the bowel flora) and converts the nutrients to Vitamins K/B1/B2/B12 and butyric acid. Then the remnants form and are eliminated as feces.
The Digestive System Organs
The brain, mouth, stomach, small intestines, and large intestines are all involved in the digestive system. But, what about the other assisting digestive system organs?
Pancreas – produces pancreatic juices and enzymes to further digestion.
Gallbladder – stimulated by Cholecystokinin (CCK) to produce bile for the liver to distribute.
Liver – the digestion function of the liver is to secrete bile into the digestive tract to break down fats.
Most Common Digestive Diseases and Disorders
Some common digestive diseases and disorders are Crohn’s, Celiac, Ulcerative Colitis, Leaky Gut, SIBO, Candida Overgrowth, GERD, Acid Reflux and Heartburn.
There can be many factors that contribute to developing one of these diseases or disorders. For example, Chris Kresser 1 suggest that dysbiosis, environmental toxins, and diet all play a role.
Hippocrates, born in 460 BC stated this. “Bad digestion is the root of all evil”. Our “modern” Doctors and scientists are just now figuring this out…
5 Ways to Improve Digestion
Now that you can see why digestion is important, let’s talk about how to improve digestion and potentially prevent digestive diseases and disorders.
Reduce stress – Digestion occurs under parasympathetic control. Avoid fight-or-flight hormones like epinephrine (adrenaline) and norepinephrine (noradrenaline), which prevent digestion.
Slow down and chew your food – This is very important! Eat meals slowly and chew food thoroughly in order to break down carbohydrates and activate other enzymes before moving onto the next stage in digestion.
Hydrate – It is important to stay adequately hydrated throughout the day, so that your body can properly transport nutrients through your digestive tract. Limit liquids at mealtimes to avoid diluting the gastric juices.
Eat fermented foods – Fermented foods increase bioavailable nutrients and are easier to digest. Consuming fermented foods have also been shown to reduce phytic acid, an anti-nutrient according to a study 2 on food grains.
Go for a walk – Movement is important not only for reducing stress but also for stimulating the natural inflammation and muscle contractions necessary for digestion. If you suffer from slow digestion, a 15-minute walk after each meal would be a great way to improves digestion.
1 https://chriskresser.com/aip-for-ibd-the-paleo-autoimmune-protocol-and-inflammatory-bowel-disease/
2 https://pubmed.ncbi.nlm.nih.gov/25694676/
Information taken from the NTA
As I mentioned, I am taking this AIP course to become a Certified AIP Coach, I have been looking at loads of recipes! This is one that is going to happen in the next month as our asparagus come up in the garden! There is not a bad looking recipe on this site!
https://unboundwellness.com/garlic-balsamic-steak-bites/
Garlic Balsamic Steak Bites with Asparagus
These garlic balsamic steak bites are an easy and delicious way to enjoy steak. Serve them as an appetizer or make it a one-pan meal with asparagus or a vegetable of choice.
INGREDIENTS
Serves 2
For the asparagus
- 2 tbsp. avocado oil
- 2 bunch asparagus
- 1 tsp sea salt
- Juice of a lemon
For the steak bites
- 3 lb. sirloin steak
- 2 tsp salt
- 1/3 tsp black pepper (omit for AIP)
- 2 tsp dried thyme
- 6 tbsp. avocado oil (divided)
- 8 cloves garlic, minced
- 4 tbsp. balsamic vinegar
- 4 tsp coconut aminos
- 2 tbsp. parsley, chopped
INSTRUCTIONS
- Start by preparing the asparagus by using a large skillet to heat the avocado oil on medium heat.
- Slice the thick white ends off of the bottom of the asparagus and slice in half again.
- Add the asparagus to the pan along with the salt and lemon juice and cook for 5-6 minutes or until the asparagus is slightly tender. Set aside and lightly clean the pan.
- Cut the steak into bite-sized pieces, removing and gristle and season with salt and pepper.
- Prepare the marinade by mixing 4 tbsp. of avocado oil, balsamic vinegar, coconut aminos, thyme, and garlic. Allow marinating on the counter for 15-20 minutes. Alternatively, you can marinate the steak overnight in the fridge.
- Using the same skillet, heat 2 tbsp. of avocado oil over medium heat.
- Once the pan is hot, add the steak and cook for 3-5 minutes or until the outside has browned. The internal temperature should be 145 F for medium-rare or 160 F for medium.
- Move the steak to one side of the pan and add the asparagus to the other side and lightly reheat for a minute.
- Top steak with parsley and serve.
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