Gut health plays a central role in our overall well-being, as it has a direct impact on many aspects of our health. Healthy functioning of the digestive system enables efficient digestion of food, absorption of nutrients and elimination of waste substances. In this article, we will delve deeper into the workings of the gastrointestinal tract, shed light on the vital role of the digestive organs, and offer practical advice on how we can improve gut health for long-term well-being.

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Understanding the digestive system

Understanding the digestive system


Gut health is essential to our overall well-being. About 40% of people worldwide suffer from chronic digestive problems.

In this article, we will discuss the anatomy of the gut, the digestive process, nutrient absorption, and practical tips for improving gut health.

Digestion begins in the mouth (where the environment is neutral to slightly acidic), continues in the stomach (where the environment is very acidic) and ends in the small intestine (where the environment is slightly basic).

Mouth - the first organ of digestion

The mouth is the first organ of digestion and the only part of the digestive system where we have complete control over when, how often and what we put into our body. With the help of saliva, the pH in the oral cavity is maintained close to neutral (6,7-7,3). The buffering activity of saliva neutralizes acidity from food, drinks and bacterial activity.

Food is chewed in the mouth, which - as long as it is done correctly - has many benefits for digestion. It's a simple but crucial step to maintaining good digestion. Chewing breaks down food into smaller pieces, which increases the surface area for enzymes to work and makes it easier for the digestive system to excrete nutrients. In addition, chewing stimulates the production of saliva, which helps form a bolus or lump of chewed food, making it easier to swallow and pass through the esophagus. Among other things, it also slows down feeding, which helps with better digestion and prevents overeating. Thoroughly chewed food is easier for the stomach to digest, which reduces the risk of indigestion and bloating. Insufficient chewing can lead to larger food particles in the digestive tract, which can cause discomfort and less efficient absorption of nutrients.

The breakdown of food therefore begins in the mouth and continues in the stomach and small intestine. Only two groups of food are broken down in the mouth: carbohydrates and partly fats. In addition to mechanical decomposition with the help of the teeth, chemical digestion is initiated in the oral cavity with the help of an enzyme called ptyalin or salivary amylase. This enzyme begins to break down - but not completely - starch (carbohydrates) into simpler sugars, making it easier for the body to absorb nutrients later in the digestive tract. Under the tongue are sublingual glands that release lingual lipase. Lingual lipase is a digestive enzyme that belongs to a group of enzymes called triacylglycerol lipases. This enzyme uses three specific amino acids (aspartate, histidine, and serine) to break down medium- and long-chain triglycerides (a type of fat) into smaller molecules such as partial glycerides and free fatty acids.

Saliva, produced by the salivary glands, not only contains enzymes, but also moistens food, making it easier to chew and swallow. The tongue, a muscular organ in the mouth, helps manipulate food, mix it with saliva, and push food toward the pharynx for swallowing. The taste buds on the tongue allow us to experience different tastes, which can affect our appetite and digestion.

Development of the digestive system in children

Children are born without teeth, and salivary amylase is secreted in very small amounts. The first teeth usually appear around the age of 7-9 months. At the age of 11-12 months, they have four upper and four lower teeth, called baby teeth. These teeth are adapted for feeding on milk.

The next teeth to erupt are the molars. When they are fully grown, the ptyalin enzyme begins to be released in the mouth, which breaks down starch. The time until the molars grow is the time for tasting (fruits and vegetables), and in this way the child is slowly introduced to food, which allows his digestive system to develop properly.

Stomach

The stomach is the next organ of digestion where the environment is acidic and not alkaline. The gastric mucosa forms longitudinal folds and contains a large number of gastric glands (up to 30 million), two-thirds of which secrete mucus, which plays an important role in protecting the mucosa from mechanical and chemical damage and from the digestive action of the pepsin enzyme. Gastric glands consist of three types of cells: main (produce gastric juice enzymes), parietal (secrete hydrochloric acid) and accessory (secrete mucus).

Pepsinogen and hydrochloric acid are secreted in the stomach. In an acidic environment, pepsinogen is converted into the active enzyme pepsin, which breaks down proteins. Pepsin is a key protein-degrading enzyme in the stomach, while gastric lipase and chymosin can digest milk proteins and break down some fats, especially short- and medium-chain triglycerides. Chymosin coagulates milk, so it stays longer in the stomach and is digested. Lipase, present in small amounts in the stomach, breaks down emulsified milk fat. The action of the latter enzyme in the stomach of an adult is otherwise often weakly expressed. Interesting fact: the diet for people with blood group B according to D'Adam is rich in dairy products, because even as adults, these people still have enough enzymes to metabolize them.

Gastric juice does not contain enzymes that act on carbohydrates. Hydrochloric acid, in addition to activating pepsinogen into pepsin, denaturing proteins, also creates an acidic environment with a low pH, which has an antifungal and antibacterial effect. If there is fungus, yeast or bacteria on the food, the strong hydrochloric acid destroys it.

The stomach also secretes the so-called intrinsic factor (a glycoprotein that enables the absorption of vitamin B12), which is very important for the absorption of vitamin B12. Without intrinsic factor, B12 cannot be absorbed effectively in the small intestine, leading to BXNUMX deficiency, which can cause anemia and neurological problems.

When food mixes with gastric juices, it turns into a semi-liquid substance called chyme. The stomach muscles contract periodically and mix the chyme to improve the action of digestive enzymes. This process ensures that food is sufficiently broken down before it enters the small intestine. When the chyme is ready, it slowly passes through the pyloric sphincter into the small intestine, where further digestion and absorption of nutrients takes place. The regulated release of chyme into the small intestine enables optimal digestion and absorption of nutrients.

Drinking liquids during the meal itself can dilute the gastric juices, which can affect the efficiency of digestion. Digestion is a chemical process and the described reaction in the stomach occurs only in an acidic environment. If you already drink during the meal, it should be moderate - a sip or two. The ideal time to drink water is half an hour before a meal and about an hour and a half after a meal. If you feel thirsty after a meal, drink a sip of water. The stomach needs 3 to 4 hours for digestion, after which it must be given at least one hour of rest. This time of digestion and rest for the stomach is crucial for optimal digestive function. Eating frequently throughout the day without giving the stomach enough time to digest and rest can lead to problems such as indigestion, bloating and reduced absorption of nutrients. Maintaining a balanced approach to fluid intake around meals is essential. Hydration is important for general health, so it is recommended to drink water between meals, not with them, which allows the stomach to maintain an acidic environment for efficient digestion of proteins and other nutrients.

Digestion in the small intestine

Next comes the small intestine with the first part called the duodenum. The secretions of two main organs flow into the duodenum: the liver and the pancreas.

The pancreas secretes bicarbonate, which neutralizes the acidic contents that come from the stomach into the small intestine. The acidic contents of the stomach, called chyme, are highly acidic due to the presence of hydrochloric acid. Bicarbonate neutralizes the acidic content and thus provides an alkaline environment in the duodenum, which is crucial for the functioning of digestive enzymes in the small intestine.

The pancreas also releases juice into the duodenum, which contains various enzymes, namely abdominal lipase, which breaks down fats into fatty acids and glycerol, and abdominal amylase, as well as trypsin and chymotrypsin. Salivary amylase (ptialin) starts the digestion of starch in the mouth, this process stops in the stomach (stomach acid deactivates salivary amylase), and then continues and is completed in the duodenum with the help of abdominal amylase.

Protein digestion begins in the stomach and is completed in the duodenum with the help of trypsin and chymotrypsin, which break down proteins into smaller peptides and amino acids. This process ensures that protein is sufficiently broken down into amino acids, which are essential for various body functions such as muscle repair and hormone production. Under the influence of amylase in pancreatic juice, most food carbohydrates are broken down into maltose, and then maltose is broken down into glucose.

The liver produces bile, which is stored in the gallbladder. The gallbladder is a reservoir for bile, which flows into the duodenum via the bile duct. It is not an enzyme, but a liquid that helps emulsify fats, making them easier to digest. Bile helps break down fatty acids, especially long-chain fats. Many of these fats are found in vegetable oils, nuts and seeds. Bile from the liver starts the fat emulsification process, and abdominal lipase from the pancreas completes it.

The role of intestinal villi in nutrient absorption

The duodenum plays a key role in digestion, receiving and processing bile and stomach enzymes that prepare nutrients for absorption in the rest of the small intestine. Its alkaline environment, thanks to bile from the liver and bicarbonate from the pancreas, neutralizes stomach acid and creates optimal conditions for enzyme activity. This process is essential for the efficient breakdown of nutrients and their absorption into the body. The breakdown products of proteins and carbohydrates are absorbed directly into the bloodstream, and most of the digested fats are absorbed into the lymphatic circulation.

Intestinal villi in the small intestine have thin walls covered with epithelial cells that increase the surface area for absorption of digested nutrients into the bloodstream. Although the small intestine is home to microorganisms, the main digestive microbes are usually found in the large intestine. There, they help ferment undigested food residues and produce certain vitamins, such as vitamin K. These beneficial bacteria aid in digestion, contribute to overall immune function, and protect against harmful pathogens. Lactobacillus acidophilus is found primarily in the small intestine, while Bifidobacterium predominates in the large intestine. Both types of bacteria are important for breaking down food, producing vitamins and maintaining a healthy gut microflora.

Intestinal villi, which allow nutrients to pass into the bloodstream, have capillary networks along the entire length of the small intestine. These capillaries carry nutrients such as amino acids, fatty acids and glucose to cells in the body where they are used for energy production, growth and repair. In addition, the villi contain lymphatic capillaries (lacteals), which absorb fats in the form of chylomicrons.

Colon

The large intestine, up to 1,5 meters long, has a diameter 2-3 times larger than the small intestine. It contains undigested plant residues and many bacteria that play important roles, such as the breakdown of fiber and the synthesis of vitamin K, which is necessary for blood coagulation. A large amount of water is also absorbed in the large intestine, which ends up forming stool. The stool then passes into the rectum and is excreted through the anus, where the movement of the anal sphincter is controlled by the cerebral cortex and can be reflexively or voluntarily controlled.

Bowel function

The correct functioning of the intestines is manifested in general well-being, regular and normal bowel movements, and the absence of pain and bloating. Avoiding irritants such as hybrid wheat products, dairy products, refined sugar and alcohol is key to treating irritable bowel syndrome. These substances can worsen the condition of the intestines and cause inflammation. It is recommended to eat an enzyme diet (fruit, sprouts...) and a probiotic diet (kimchi, sauerkraut...), but if this is not enough, we can help ourselves with supplements. Soluble fiber is fermented by intestinal bacteria, while insoluble fiber helps food move through the digestive tract. Fresh food has a lot of enzymes, but steamed food is much easier to physically digest. It is important to find the right balance depending on the age, the season and the problems we have.

We can include the use of an herb called slippery elm, which contains mucus that coats and protects the intestinal wall, thereby alleviating the syndrome in the long term.

Stress has a bad effect on digestion, sleep... Techniques such as mindfulness, meditation, yoga, qi gong, tai chi help against stress... In a congested body with improperly functioning hormones and disregarding circadian rhythms, neither metabolism nor digestion can function properly.

With a sufficient amount of water during the day, it is necessary to maintain adequate hydration, as this supports the functioning of the mucous membrane in the intestines and helps the smooth passage of food through the digestive tract.

Corticosteroids such as cortisone are often used to treat inflammation, but this should be considered as they can disrupt the intestinal flora and, although they temporarily reduce inflammation, do not improve gut health in the long term.

Regular participation in the Svit program is recommended.