How to support your digestion and gut health

是什么决定了肠道健康？

A healthy gut is characterised by how well it digests (breaks down) food particles and absorbs nutrients and how easily it lets go of waste. Digestion starts in the brain (cephalic phase) with the anticipation of eating something that looks tasty. Then the mouth gets involved, with enzymes and mastication (chewing), followed by the stomach—mechanical and secretive digestion—and then the intestines, small to large. The gut needs healthy secretions at the correct stages, a well-functioning pancreas and liver, healthy mucosal and muscular layers, well-formed villi and microvilli for absorption, the correct amount of mucus, a healthy enteric nervous system, and a well-balanced microbiome. It also requires food that is specific to its species, calm and relaxation when eating, good chewing technique, and appropriate lifestyle practices and stress management.

The small intestinal gut wall acts as a filtering barrier, allowing helpful micronutrients to be absorbed into the bloodstream and preventing harmful bacteria, toxins, and undigested food particles from passing through. The permeability of the gut lining fluctuates according to the requirements of digestion and absorption, and permeability is upregulated by a protein called zonulin. Higher zonulin release means a more permeable gut lining. Over time, a higher level of permeability and damage to the intestinal mucosa and the lining of the intestines can result in harmful substances passing through the gut wall and into the bloodstream. Damage to the intestines affects microbial balance and enzyme production for proper digestion and nutrient absorption, and foreign substances in the bloodstream can cause an unhealthy immune response.

Although the small intestines do the lion’s share of the absorptive work, the colon does absorb some nutritive substances, depending on the health and balance of the microbiome, the bulk of which resides in the colon.

什么会影响肠道健康？

The gut lining needs specific nutrients to stay healthy and have integrity. If undigested food particles enter the bloodstream, the body may react every time that particular food is consumed, or it might start reacting to a variety of ingested proteins, and even endotoxins can circulate through the bloodstream. Poor diet, stress, toxins, infections, medications, some plant compounds, and drug and alcohol abuse can affect gut health. Additionally, gluten, from gluten-containing grains like wheat, rye, and barley, has been shown to trigger the release of zonulin.

Stress weakens the immune system, and around 80% of the immune system lies in the gut. Stress also decreases digestive function, because digestion is not required when running away from, or fighting, a threat like a sabre-toothed tiger! Many medications, taken short- or long-term, may irritate the stomach and intestinal lining. Antibiotics can kill both the helpful and harmful bacteria, which may lead to an imbalance of the gut flora. High-sugar diets have been known to affect gut flora, and the cells in the lower gut lining rely on fatty acids produced by certain gut microbes. Too much fiber can tax the digestive system, and some plant compounds, such as lectins, solanines, saponins, etc., have been shown to lead to irritation of the gut lining.

您的肠道健康可能存在问题的迹象

消化系统不适（胀气、腹胀和排便不规律）、痰多、对食物敏感、免疫系统功能低下、对糖或碳水化合物的渴望、精神不佳、脑迷糊、疲劳、皮肤干燥和关节僵硬都可能是肠道需要调理的迹象。症状可能很快出现，也可能持续较长时间。

我能做些什么？- 改变饮食习惯

There are a number of things you can do to support intestinal health and integrity. Making short- and long-term dietary changes and eliminating foods that your body may treat as toxic is a good first step. Then you can address the stressors in your life and implement coping strategies.

Common problematic foods include wheat and other grains, nuts/seeds, ultra-processed dairy, seed/vegetable oils, refined sugars, and food additives (colourings, flavourings, and preservatives). Eliminating ultra-processed foods and focusing on whole foods is key: Including and prioritising nutrient-dense animal foods along with their fat and collagen, which are essential for the health of gut tissue; having fruits and above- and below-ground vegetables that you enjoy, providing the little bit of fibre (you don’t need a lot…) that your gut microbes will love; and probiotic foods, e.g., kimchi, sauerkraut, and kefir, to support the balance of the gut microbiota and its alpha diversity. Not fearing sea salt is also a good idea. We need sodium and the other minerals in a whole-food salt to add to the minerals in our food. The chloride in unrefined salt supports stomach acid production and minerals keep our digestion humming and our bowels regular. This local, seasonal, whole-food diet will help to support a healthy intestinal lining and encourage good bacterial growth.

For a more helpful gut supporting tips, see Had a gutsful? How to support your gut health.

天然有益营养素

锌 supports cell repair and supports a healthy immune system. The most bioavailable source is animal foods, especially meat, organs, and shellfish.

Glutamine is an amino acid that supports healthy zonulin levels, protects the gut wall, and is the main fuel source for the cells that line the intestines. Glutamine is found in high-protein foods but is at least twice as bioavailable in animal proteins than in plant proteins. Good Health Gut Guard contains gut supporting ingredients.

Turmeric supports the integrity of the gut lining. 姜黄素 taken with black pepper or in a phospholipid base helps to aid absorption.

Pre-, pro-, and postbiotics have been shown to support a healthy gut environment. Prebiotics are foods like collagen (骨汤）和一些植物纤维。益生菌是发酵食品，如酸菜和酸乳酒/酸奶。后益生菌是肠道中微生物生命的分解产物，大多数对肠道内壁和我们的总体健康有益。

Collagen, from bone/tendon broths, supports the gut structure and function. Collagen supplements may also support gut health.

牛初乳 contains immune proteins that support the gut structure and function and the immune system.

如果您认为自己的肠道健康可能存在问题，应首先咨询专业医护人员，以确定控制个人症状的最佳行动计划。