How does our digestive system work and how can we strengthen it?

Our digestive system is truly unique. It is specially designed to break down food into the essential nutrients that the body needs for energy, growth and cell regeneration. 

The way we eat directly affects our digestive performance. However, the diet in the western world increasingly favors digestive disorders. The health of our digestive system is closely linked to our lifestyle. It depends on the food we eat, our level of activity and the stress we expose ourselves to on a daily basis.

That's why it's important to better understand how our digestive system works. Take note of some tips that can strengthen the health of your digestive system and counteract many digestive disorders early on in a natural way.

Contents

• What does our digestive system do?
• What role do the individual digestive organs play?
• Signs of indigestion and their causes
• The best digestive foods
• Bad foods and substances that harm their digestion
• The 10 best tips on how to strengthen your digestion
• Concluding remarks on the digestive system

What does our digestive system do?

How does it work and how does it affect our health?

The digestive system is one of the eleven major organ systems of the body. It is a group of organs that work together to convert food into energy and basic nutrients that nourish our entire body. Our digestive system thus creates the basis for good health. 

This fascinating system comprises a combination of nerves, hormones, bacteria, blood and the organs of the digestive system, which together digest the food and liquids we consume every day. Hormones and nerves work together to control the digestive process. Signals are sent within the digestive tract as well as to the brain and back again.

Why is digestion so important?

Digestion is so important because our body needs the nutrients contained in food and drink to maintain all bodily functions and stay healthy. Nutrients are proteins, fats, carbohydrates, vitamins, minerals and water. In the digestive system, nutrients are broken down into smaller units that the body can absorb and use for energy production, growth and cell regeneration:

• Proteins are split into amino acids
• Fats are broken down into fatty acids and glycerol
• Carbohydrates are broken down into simple sugars

What is the main task of the digestive system?

The digestive system interacts with all other body systems, including the nervous, endocrine and immune systems.

Did you know that digestion actually starts in the brain? The hypothalamus, which is involved in metabolic processes, stimulates our appetite. When you eat, your brain decides how you digest this food. It reacts with stress or calmness. This reaction depends on the health of your organs and your state of mind.

How long does the body need for digestion?

The time frame varies from person to person. It normally takes six to eight hours for food components to pass through the stomach and small intestine to the large intestine. Some studies have shown that this time tends to be shorter in men than in women. 

Many important factors are involved in the digestive process. Digestive juices contain enzymes that speed up chemical reactions in the body and break down food into nutrients. The inner walls of the stomach and small intestine contain cells that produce and release hormones that stimulate these digestive ju ices and regulate our appetite.

We also have nerves that control our digestive system. They connect the organs of the digestive system to our brain and spinal cord and also release chemicals that stimulate our muscles. There are nerves in our digestive tract that are stimulated when food is in the tract and ensure that the digestive process works properly.

What role do the individual digestive organs play?

Which parts of the body are involved in digestion? Let's take a closer look at the individual organs and their function. To better understand digestion, imagine the following example:

You have just pulled a freshly baked apple pie out of the oven. The sight and smell of the pie is enough to stimulate saliva production in your mouth. So even before you have taken your first bite, your digestive system is already working.

As soon as you start eating, the many organs involved in the digestive process are in top form.

The mouth 

By simply chewing, the food, in this case a piece of apple pie, is broken down into small pieces that can be digested more easily. The digestive process begins with saliva, which ensures that the food is broken down so that our body can absorb the nutrients it contains. 

For example, when you enjoy your piece of cake, your teeth crush it while your tongue mixes it with saliva. This turns the cake into a soft, moist paste that is easy to swallow.

When swallowing, the pulp enters the esophagus. This muscular tube transports food and liquids from the mouth to the stomach. As soon as the swallowing process begins, you cannot stop it. It is under the control of the oesophagus and the brain.

The esophagus

As soon as you swallow the cake, muscles in your mouth and throat move it into the upper esophagus. This connects the throat to the stomach. Muscles in the esophageal wall create synchronized waves - one after the other - to move the cake into your stomach. This process is called peristalsis. The muscles behind the food pulp contract and push the pulp forward. Muscles in front of it relax so that the porridge can slide forward without resistance.

As soon as the chyme reaches the lower end of the oesophagus, it exerts pressure on the muscular valve (lower oesophageal sphincter) and signals these muscles to relax. The food pulp then enters the stomach.

The stomach 

The food is broken down further in the stomach. The stomach acts as a kind of storehouse so that the body has time to digest large quantities of food in a reasonable amount of time. However, this important organ not only stores the food, but also mixes and grinds it. The stomach contains gastric acid and digestive enzymes that continue the digestive process that began in the mouth.

The enzymes and acid mix with the food pulp that has already been broken down in the mouth and esophagus. The resulting liquid is called chyme. The word comes from the Greek and means "juice". This semi-liquid mass is then passed from the stomach into the small intestine. The stomach acid or hydrochloric acid destroys harmful bacteria and changes enzymes. This starts the protein digestion process.

Hydrochloric acid is a clear, colorless, pungent solution of hydrogen chloride and water. It is a corrosive mineral acid, serves as digestive juice and breaks down unwanted bacteria. At the end of this process, the chyme has become a liquid or paste-like mass, which is now passed into the small intestine for the next step.

The liver 

The liver is the second largest organ in our body and fulfills many different tasks. One of its main tasks during the digestive process is the production of bile and its release into the small intestine. It supports various enzymes in the breakdown of fats into fatty acids. The liver also cleanses and purifies the blood coming from the small intestine.

Nutrients are absorbed through the small intestine and then enter the bloodstream. This blood is first sent through the liver, where it is filtered and cleansed of harmful substances.

The liver has the impressive ability to break down and store amino acids, synthesize and metabolize fats and cholesterol, store glucose, detoxify the blood and regulate internal functions.

The gallbladder

The gallbladder is a small, pear-shaped organ and is located directly below the liver. It is used to store and process excess bile from the small intestine so that the bile can be made available to the liver again when digesting later meals. The bile moves through the gallbladder duct into the gallbladder. As soon as we eat, it contracts and releases the stored bile through the bile ducts that connect the gallbladder and liver to the small intestine.

The pancreas 

The pancreas is a sponge-like, tubular organ, approx. 15 cm long. It releases digestive enzymes into the small intestine, which are required for the chemical digestion of food. Pancreatic juice can digest fats, carbohydrates (energy production), proteins (amino acids as building blocks) and nucleic acid. Insulin is one of the hormones produced in the pancreas. Insulin controls the blood sugar level. Both enzymes and hormones are needed for optimal digestion and good body health.

The pancreas is connected to the liver and gallbladder via the common bile duct. The pancreatic juice passes through the pancreatic duct into the common bile duct, where it mixes with the bile (which is necessary for the digestion of fat), which can then break down the food before it reaches the small intestine.

Small intestine 

The small intestine is a long, thin tube with a diameter of approx. 2.5 cm and a length of 6 m.

How does the small intestine work? When the chyme (the pre-digested chyme) leaves the stomach, it passes through the pylorus into the small intestine. The pylorus is a muscle that acts as a valve and prevents food from returning from the intestine to the stomach.

The small intestine is completely tortuous. Inside, it is completely lined with many folds, villi and elevations in which the majority of digestion and nutrient absorption takes place. Acids are neutralized in the small intestine, making them alkaline.

The many very small bulges on the inner lining of the small intestine greatly increase the surface area of the intestinal walls. This allows nutrients to be absorbed over a larger surface area. These protrusions are called villi and are covered with a hair-like structure (microvilli). The intestinal villi contain enzymes that break down nutrients further so that they can be easily absorbed. The intestinal villi are also said to prevent leaky gut syndrome.

The folds in the small intestine increase digestive capacity and improve nutrient absorption. After the chyme has passed through the small intestine, around 90 percent of all nutrients have been extracted from the food. Once the nutrients have been absorbed, the remaining liquid passes through the small intestine and enters the large intestine.

In leaky gut syndrome, the inner lining of the small intestine is damaged. This can be caused by poor eating habits, parasites, infections or medication. The syndrome allows substances such as toxins, microbes, undigested food residues or waste products to leak out of the small intestine.

Tip: Probiotics can promote the formation of solid proteins in existing leaky gut syndrome, which protect the intestine from permeability.

People with coeliac disease have a permanent hypersensitivity to gluten and suffer from inflammation of the mucous membrane of the small intestine. With this food intolerance, the intestinal villi gradually recede. The result is a reduced surface area for nutrient absorption. Certain nutrients can no longer be absorbed properly. Only a permanent change in diet gives the small intestinal mucosa the chance to regenerate.

The large intestine

The large intestine is a long, thick tube with a diameter of around 6 cm and a length of 1.5 meters. It winds around the small intestine, so to speak. The last stage of the digestive process takes place in the large intestine. As soon as the now almost completely digested food leaves the small intestine, it enters the large intestine. At this point, most of the nutrients have already been absorbed. However, water, fat-soluble vitamins and minerals can still be absorbed in the large intestine.

The good bacteria, called intestinal flora, support the digestive process. They break down waste products and extract small amounts of nutrients, i.e. what is left over. The waste products that remain after this step leave the large intestine through peristaltic movements and enter the anal canal. At first they are still liquid. On their way through the large intestine, however, most of the water is removed and they are excreted as solid stool.

The stool consists mainly of food residues and bacteria. The bacteria process waste products and food particles and provide protection against harmful bacteria.

How long does the body need to empty the colon? It takes up to 36 hours for the stool to leave the colon. Once enough stool has accumulated, the colon empties into the rectum. The stool is excreted from there.

 

Signs of indigestion and their causes

Digestive disorders are diseases of the digestive tract.

The first warning signs and symptoms often include one or more of these complaints:

• Bloating
• Constipation
• Diarrhea
• Heartburn
• Bleeding
• Incontinence
• Nausea and vomiting
• Abdominal pain
• Difficulty swallowing
• Weight loss or weight gain

Causes that lead to these digestive disorders include:

• Gallstones, cholecystitis and cholangitis
• Rectal problems such as anal fissures, hemorrhoids, proctitis and rectal prolapse
• Problems with the esophagus: e.g. stricture (narrowing), achalasia and esophagitis
• Stomach problems, including gastritis and stomach ulcers, usually caused by H. pylori infections and cancer
• Liver problems such as hepatitis B or hepatitis C, cirrhosis, liver failure and autoimmune and alcoholic hepatitis
• Pancreatitis and pseudocyst
• Intestinal problems such as polyps and cancer, infections, celiac disease, Crohn's disease, ulcerative colitis, irritable bowel syndrome (IBS), diverticulitis, malabsorption, short bowel syndrome and intestinal ischemia
• Gastroesophageal reflux disease (GERD), stomach ulcers and diaphragmatic hernia (hiatal hernia)

The best digestive foods

You are probably asking yourself: How can I strengthen my digestion? Choose the right foods and consume them every day:

• Omega-3-rich foods such as wild-caught fish
• Bone broth
• Acidified raw milk products
• Fermented vegetables and other probiotic foods
• Sprouted seeds (such as chia seeds, linseed and hemp seeds)
• Herbs and spices
• Coconut products
• other nutrient-rich, anti-inflammatory foods such as pasture-raised beef, lamb, fresh fruit and vegetables, apple cider vinegar
• Superfoods
• Algae

Bad foods and substances that are harmful to digestion

Poor eating habits are by far the main cause of digestive disorders. But what exactly is a bad eating habit?

A poor diet includes the consumption of:

• Allergens
• inflammation-promoting foods such as unsprosed cereals
• Foods to which sugar has been added (e.g. soft drinks)
• genetically modified food
• Meat from factory farming
• Industrially processed food and fast food
• Synthetic food additives (e.g. artificial sweeteners, flavors and colors)
• and conventional dairy products

Food additives are also known to promote leaky gut syndrome and other digestive disorders. These include sugar, gluten, emulsifiers, sodium and meat gluten.

In addition, digestive disorders can also be caused by excessive exposure to pollutants, high alcohol or drug consumption. We come into contact with thousands and thousands of chemicals and toxins every year. But some of the biggest pollutants include antibiotics, pesticides, tap water, aspirin and non-steroidal anti-inflammatory drugs.

The 10 best tips on how to strengthen your digestion 

Our lifestyle and diet have a direct impact on our digestive system and its function. By taking steps to strengthen your digestive system, you will strengthen it and promote optimal digestive function. This will also improve your general state of health.

1. chew carefully

A simple tip that can have an immediate positive effect on your digestion: Chew carefully! Chewing is often underestimated, but it contributes significantly to good digestion. The more the food is already broken down in the mouth, the more the subsequent organs are relieved. In addition, our brain needs some time to recognize that we are full. Therefore, take your time when eating and chew the recommended 20 to 30 times before swallowing the bite. Give your stomach the opportunity to prepare for the food that is about to reach it.

2. consume plenty of fiber

Dietary fiber is very important for optimal digestion. They ensure that the food pulp can move easily through the intestine. There are two types of fiber: soluble and insoluble.

• Soluble fibers such as vegetables or whole grains dissolve in water and prevent our stool from being too watery.
• Insoluble fiber further thickens the stool.

Combine high-fat foods with fiber. Fats are harder for the body to digest. Fiber allows the body to break down these fats more easily.

3. drink water

Drink plenty of water. This helps digestion by dissolving fats and soluble fiber better. This makes it easier for food to pass through the intestines. This is another simple tip that can have a big impact. Too little water leads to hard stools that are difficult to excrete. However, it is better to drink before or after eating, as otherwise you run the risk of diluting your stomach acid and preventing it from working properly.

4. sport

Get moving: go for a walk or jog, lift weights or do yoga. Any movement helps food to pass through your digestive tract more easily. Exercise improves blood circulation to the organs and strengthens the muscles of the digestive system. This is important because the muscles in the large intestine have to ensure that waste products can be excreted. You can strengthen these muscles with exercise.

5. reduce stress

Anxiety or stress can have a negative effect on your digestion. This is because your digestive tract is connected to your brain. Stress can lead to digestive disorders such as irritable bowel syndrome and ulcers. You can get these digestive problems under control with stress management exercises, sufficient sleep or relaxation techniques such as regular breathing, meditation and prayer. What aids digestion after eating? Relax after a meal. This promotes optimal digestion of the food you have just eaten.

6. eat your food warm

Your spleen works optimally when it is warm. It does not like the cold. The digestive enzymes need warmth to be able to break down food optimally. Too much cold food or drink impairs the function of the spleen. It is therefore best to eat your food warm. Try soups, cooked vegetables or tea.

7. stop smoking

Smoking can have a very harmful effect on your digestion. It weakens the valve at the end of the esophagus. This leads to acid reflux and heartburn and increases the risk of stomach and bowel cancer.

8. drink less alcohol

Have you ever noticed that your digestion goes haywire if you've had too much to drink the night before? Alcohol impairs the secretion of acid, the function of the muscles in the stomach and the absorption of nutrients. Therefore, you should not drink too much alcohol. Alcohol consumption leads to heartburn, liver problems and diarrhea. It can significantly impair organ function and damage the digestive system as a whole.

9. reduce your weight

Even slight obesity can cause digestive disorders. For example, the valve between the oesophagus and stomach sometimes does not close completely, allowing stomach acid to enter the oesophagus. Losing excess weight will relieve the pressure and allow your digestive system to work optimally.

10. try probiotics

In addition to fiber, the average Western diet lacks probiotics. These are beneficial bacteria that strengthen the immune system. Probiotics compete for space with harmful bacteria. They promote the release of natural antibodies in the digestive tract and in some cases attack harmful bacteria directly. Scientific research confirms that probiotics can alleviate symptoms of irritable bowel syndrome, prevent allergies and infections and even shorten the duration of the common cold. Cultured dairy products are the best source of probiotics, as well as sourdough bread, sauerkraut and fermented soybeans. Digestive enzymes as a supplement can also promote healthy digestion.

Concluding remarks on the digestive system

• The intestines and therefore our digestion play a key role in determining how well we feel.
• The digestive system comprises many different parts of the body with different functions, all of which must be in good condition for our digestive system to function as intended.
• If you suffer from many different symptoms, this indicates weak digestion. The most common symptoms include flatulence, diarrhea and stomach pain.
• Under no circumstances should you ignore such symptoms. They may indicate an existing leaky gut syndrome, an H. pylori infection or another disease of the digestive tract.
• Strengthen your digestion at an early stage by:
  • Eat a healthy diet and consume plenty of wholesome, high-fiber foods
  • Chew your food carefully
  • Reduce stress
  • Drink enough water
  • Avoid problematic foods such as highly processed convenience products
  • Avoid excessive alcohol consumption and the use of drugs and medication
  • exercise daily
  • remove if necessary
  • take daily supplements containing probiotics and digestive enzymes

Take precautionary measures

If you notice any signs of indigestion, you should consult your naturopath. If you are pregnant, breastfeeding or suffering from other illnesses or are currently taking medication, you should definitely speak to your naturopath before changing your diet or trying natural remedies

 

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