The Basics of Digestion
Digestion is a north-to-south process. Keeping this in mind helps to establish an eating routine that effectively kick-starts the body’s digestive tract. We need to activate our parasympathetic nervous system before we begin eating. This puts us into a calm state which allows the GI tract to execute its functions properly. We are only able to break down and absorb our food when in this rested state. When eating we want to get all of our senses involved, get excited about your food! Look at it, smell it (seriously), get your mouth watering. Saliva activates enzymes within the food that allow your body to break down and absorb nutrients. After your food is chewed it travels to your stomach and your stomach acid secretes hydrochloric (HCL) acid and pepsin which further break down food and free the nutrients to be absorbed. Protein digestion begins and the stomach breaks down dietary protein. It also disinfects food and gastric juices. As food begins its journey down the small intestine fats and proteins trigger a hormone called CCK that slows down emptying. CCK communicates to the gallbladder and pancreas which signal to the brain to feel “full”. The liver produces bile and delivers it to the gallbladder. The gallbladder then stores a concentration of bile and breaks the food down fats further. The pancreas releases pancreatic juices which consist of bicarbonate, and the enzymes protease (protein digestion) amylase (carbohydrate digestion), and Lipase (fat digestion). Nutrient absorption takes place in the small intestine as well as carbohydrate absorption turning into simple sugars and proteins absorbed as amino acids (the smallest building blocks of protein). As these are absorbed they enter the bloodstream and the liver then distributes them around the body. The liver, gallbladder, and pancreas process our toxins, produce bile, and aid in macro digestion. In this part of digestion the immune system screens for bacteria and pathogen invaders. The large intestine is the final stage of digestion. Our large intestine is home to trillions of microbes. It is where the remaining nutrients are absorbed and leftover waste turns into poop. Microbes in our gut eat what the body cannot digest. These microbes then go on to produce vitamins (vitamin K and b vitamins) and short-chain fatty acids. The cells of the colon produce serotonin and the gut microbes then stimulate it. The entire process is concluded when we poop. Our poop is an excellent indicator of the health of our GI tract. The color, form, smell, and frequency offer excellent insight into what is happening inside.  

Dysfunction

Dysfunction of the digestive system can contribute, cause, and exasperate many symptoms people find themselves struggling with.
These symptoms include (but are not limited to)

• Constipation
• Diarrhea
• Bloating
• Acne/Eczema/Psoriasis 
• Headaches
• Irritability 
• Blood sugar imbalance 
• Immune system dysfunction
• Attention disorders/issues
• Gas
• Gallstones
• Liver/gallbladder issues 

What leads to these symptoms?

1. Eating in a sympathetic state (stressed out/distracted/rushed) comprises every digestive system function
2. Not properly chewing. Food needs to stay in the mouth on the tongue for the information to be communicated to the rest of the body. Teeth begin the breaking down of food and set the rest of the tract up for success 
3. Without proper saliva activation there is reduced chemical digestion, starchy carbs won’t properly be broken down, and disinfecting mechanisms won’t work efficiently
4. Not enough stomach acid leaves us vulnerable to pathogens allowing them to move further into our body. Low stomach acid won’t begin protein breakdown. Nutrients will not be properly absorbed and can lead to deficiencies
5. Too much stomach acid can lead to damaged mucosa (the GI lining). Symptoms like GERD and ulcers can be a product of too much acid as gastric mucosa is essential to a healthy lining
6. The largest role the liver plays in digestion is making bile. It needs water, cholesterol, phospholipids, amino acids, and other cofactor nutrients to make bile. If it is lacking the nutrients or is overburdened it will make less bile than it should or create poor quality (unhealthy poop)
7. Without enough protein and fat in the diet, the gallbladder is not triggered to contract and this leads to bile stasis. This severely impacts the digestion of fat and bile function
8. CCK and secretin are essential to digest food. Not enough fat, protein, or bitter flavors can impact CCK production. Poor vagus nerve communication impacts these as well. When there isn’t enough acidity secretin will not be released. This impacts the pancreas.
9. A pancreas that is not working properly leads to inadequate fat, protein, and carb breakdown as well as gut dysbiosis. Dysbiosis feeds microbes higher in the gut and can cause them to become imbalanced which leads to tissue damage
10. When mucosal tissue is damaged nutrient absorption is impacted, and the intestinal cellular lining relaxes and becomes hyper-permeable allowing food can pass through the barrier of the gut causing widespread inflammation (leaky gut)
11. The food passing through the intestinal wall triggers an inflammatory immune response which leads to the development of food reactions, sensitivities, and allergies. 
12. When cells sense undigested macronutrients they send the message to slow digestion down. This decreases gut motility and can contribute to further dysbiosis, constipation, and impaired detoxification 
13. Lack of fiber removes the food source that the large intestine needs to produce butyrate (the colon needs this to stay healthy and prevent inflammation) and serotonin.
14. Bile is essential to gut motility and malnourishment, lack of fiber, dehydration, stress, and structural issues can cause constipation 
15. Diarrhea is a symptom of infections, dysbiosis, food reactions, stress, and an irritated large intestine

Deeper factors contributing to gut dysfunction include

• Circadian rhythm disturbances 
• Energetic imbalances 
• Mold, candida, Lyme, etc
• Disconnection to yourself and your purpose

Tips and tricks for meal times

1. Connect to your meal! Be grateful for the food on your plate & no matter what you’re consuming be sure to let go of any guilt. The stress accompanied by guilt has the potential to do more damage than any food source.
2. Take 5 long deep belly breaths. Avoid as much stimulation during meal times as you can. Create a peaceful atmosphere. Ideally, you are sitting down, with no screens, fully in the moment as you consume your meal. Bonus points for eating outside.
3. Slow down. Chew your food thoroughly until it is all the way broken down. Putting down your utensil between bites can help or counting how many times you chew (aim for 20-30 ish). You want to chew until the food is completely broken down and mushy.
4. Be sure to balance your macronutrients. Carbs, fats, and proteins all work together within the body and allow for optimal digestion and absorption of nutrients. More on that here.
5. Stay upright for at least an hour after eating! Gravity is a huge component of your food moving through your digestive tract. If you can walk after a meal it will support your blood sugar as well as digestion.
6. Avoid drinking large amounts of fluid 30 minutes before and after your meal time. You want your stomach acid to be fully prepared to break down your meal. Too many liquids interfere with the acidity levels in your stomach.

The Gut-Brain Connection
The gut-brain axis is a bi-directional link between the gut and the brain via the vagus nerve. The two communicate through the vagus nerve, chemical messengers, gut hormones, neurotransmitters, the immune system, the nervous system, and the endocrine system. This axis combines sympathetic and parasympathetic arms of the autonomic nervous system and links the central and enteric nervous system. Learn more about the nervous system here. What happens in the gut directly impacts the brain and vise versa. The gut influences brain function and behavior while the brain impacts intestinal function. 

Our gut microbiota has the ability to affect neurochemistry which impacts several functions of the brain. What does this look like?

• Cognition
• Mental health
• Stress response
• Emotional regulation
• Mood
• Pain 
• Focus 
• Executive function

The blood brain barrier— The blood brain barrier is a border of endothelial cells that prevents toxins circulating in the blood from crossing into the central nervous system where our neurons reside. This is essential to protecting the gray matter in our brain. 

Intestinal Permeability otherwise known as leaky gut

The cells that line the digestive tract should be tight. When they lose integrity they allow bacteria and toxins to pass through the intestinal wall into the blood stream. This results in widespread inflammation all over the body. Conditions such as: IBS, crowns, celiac, liver disease, PCOS, diabetes, chronic fatigue, allergies, asthma, and several mental health disorders.

Symptoms of leaky gut include (but are not limited to)

• Irritability 
• Poor concentration 
• Headaches/migraines
• Anxiety 
• Mood disorders
• Bloating
• Fatigue 
• Gas
• Acne
• Eczema
• Hormonal imbalances

• Healthy digestion
• Mood regulation 
• Sleeping patterns
• Memory
• Blood clotting
• Sexual function

90% of our serotonin is made in our gut and it is derived from the essential amino acid L-Tryptophan. L-Tryptophan is not naturally produced, meaning it has to enter the body through our diet. WE have to properly digest and absorb the food din our for our brain to successfully synthesize the protein (therefore creating serotonin). The serotonin produced in our gut has an essential role in balancing the microbiome in our gut which is necessary for serotonin function efficiently in the gut-brain axis. 

Low levels of serotonin are associated with

• Anxiety
• Depression
• Obsessive compulsive disorder
• Impulsive behavior 
• Dementia 
• Diabetes
• Blood sugar imbalance 
• Digestive issues
• Irritable Bowel Syndrome
• Cardiovascular dysfunction 
• Circadian rhythm disruption

Supporting gut function and the health of our mucosal lining is essential to the function of our brain and nervous system. 
Homeopathy can support each of these organs and the overall function of the digestive system. It is incredibly effective both in acute situations (food poisoning, stomach flu, etc), as well as in stimulating a deeper healing response across the body. The detoxification section goes into depth about how to support the liver and gallbladder. You can read about the principles in Traditional Chinese Medicine as they are incredibly insightful and supportive of each of the organs in the digestive system as well as seeking and maintaining balance as a whole. Circadian rhythm plays an enormous role in how our digestive genes work and execute tasks. Below you will find tips, herbs, and different modalities for each organ. Abdominal massage, acupuncture, and chiropractic care are all therapeutic elements tied to the health of the digestive system. They optimize and encourage healing and function.