Why Gut Health Matters. Optimising digestion for nutrient uptake and overall health.
- Sonia Savage
- Nov 28
- 3 min read
Updated: 6 days ago
Gut health plays a crucial role in overall well-being. When your digestive system works well, your body absorbs nutrients efficiently, your mood stays balanced, and your immune system functions properly. Many people overlook how vital a healthy gut is, but understanding its importance can be a game changer.
The Role of a Healthy Gastrointestinal System
Your gut does more than just digest food. It acts as a central hub for several key functions:
Nutrient absorption: A healthy gut lining ensures vitamins, minerals, and other nutrients from food enter your bloodstream effectively.
Mood regulation: The gut produces neurotransmitters like serotonin and dopamine, which influence mood and mental health.
Immune modulation: About 70% of your immune system resides in your gut, where it helps defend against harmful pathogens.
Detoxification: The gut works with the liver and gallbladder to eliminate toxins from the body.
When digestion falters, these processes suffer, leading to fatigue, mood swings, and immunity issues.
Identifying Food Sensitivities
Food sensitivities can cause inflammation and damage the gut lining, reducing nutrient absorption. Common triggers include gluten, dairy, and certain processed foods. Paying attention to how your body reacts after eating can help identify sensitivities. Symptoms might include bloating, headaches, or skin issues.
Eliminating or reducing these foods can improve digestion and support the gut’s healing process.
The Importance of Bile Flow and Gallbladder Function
Bile, produced by the liver and stored in the gallbladder, is essential for breaking down fats and absorbing fat-soluble vitamins like A, D, E, and K. Optimal bile flow ensures efficient digestion and prevents fat malabsorption.
If bile flow slows, stools may become pale or mustard-coloured, signalling a problem. Supporting gallbladder health through a balanced diet, regular exercise, and avoiding excessive fatty foods helps maintain bile flow.
Understanding the Mucosal Lining and Secretory IgA
The mucosal lining of the gastrointestinal tract acts as a barrier, protecting against harmful bacteria and toxins. Secretory IgA (sigA) is an antibody found in this lining that plays a critical role in immune defence by neutralising pathogens.
Low levels of sigA can lead to increased gut permeability, sometimes called "leaky gut," which allows toxins to enter the bloodstream and trigger inflammation.
Butyrate and Its Role in Gut Health
Butyrate is a short-chain fatty acid (SCFA) produced by beneficial gut bacteria when they ferment dietary fibre. It is super important! Butyrate reduces inflammation, supports immune function, and promotes healthy bowel movements. Eating fibre-rich foods like vegetables & fruit encourages butyrate production and supports a balanced microbiome. We can also look at supplementation whilst in the repair phase.
Practical Ways to Support Digestion
Improving digestion involves simple lifestyle changes that calm the nervous system and support gut function:
Drink only small amounts of water with meals: This helps digestion without diluting stomach acid.
Turn off devices during meals: Reducing distractions calms the nervous system and improves digestion. How we eat is almost as important as what we eat.
Chew food thoroughly: Taking time to chew breaks food down and signals the gut to release digestive enzymes.
Support stomach acid: Apple cider vinegar (always with water and a straw) or gentian can help increase hydrochloric acid, which is necessary for breaking down proteins. Bitters such as dandelion, endive and rocket are a great addition to your salad to help with bile flow.
Use digestive enzymes: These supplements can aid digestion, especially if your body produces fewer enzymes.
Improve your microbiome: Eating fermented foods like yogurt, kefir, and sauerkraut introduces beneficial bacteria that help digest food naturally. Please note; this is a general recommendation and people with high histamine levels should not be having large amounts of fermented food.
Final Thoughts on Gut Health
Optimising digestion is about more than just avoiding discomfort. It supports nutrient absorption, mood balance, immune strength, and detoxification. Paying attention to bile flow, liver and gallbladder health, and the microbiome creates a foundation for lasting wellness.
If you, or someone you know are struggling with food sensitivities or gastrointestinal issues there is lots that can be done from a complementary medicine approach. Please get in touch to discuss.
Stay well
Sonia
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