Danny Davis
What Is The Digestive System?
Digestion is something our bodies do every day and every time we consume food. Food is absorbed as whole proteins, whole carbohydrates, and whole fats. Without proper digestion, the food you eat will go right through you without being absorbed by the duodenum and small intestines. You will instead pass undigested food through your stool, which can result in bloating and diarrhea.
The digestive system consists of everything in the gastrointestinal tract. It starts in the mouth, where amylase and other mouth enzymes begin to break down food along with chewing. Food goes down the esophagus and into the stomach, where stomach acid and digestive enzymes like pepsin break down protein.
The partially digested food enters the duodenum for further enzymatic breakdown and fat metabolism. The digestive system also includes the pancreas, which makes pancreatic enzymes, and the gall bladder, which makes bile salts to break down fat into fatty acids.
The small intestine is where most of the digested food particles get absorbed into the blood stream. The small intestinal lining contains many tiny folds of tissue called microvilli that provide for a maximal surface area for the absorption of nutrients.
In the large intestines, water is reabsorbed from the intestinal tract, and chime (the breakdown products of food) turns into stool. There are many bacteria in the large intestine that live symbiotically with the human host. Basically, we feed the bacteria with those nutrients we cannot use and, in turn, they produce nutrients we do use. There are several pounds of bacteria in the large bowel that perform these important functions.
Why Is Digestion Important?
Digestion is a complex process involving mouth enzymes, chewing, stomach acid, stomach enzymes, pancreatic enzymes, and bile salts from the gallbladder. At each stage of digestion, a different process takes place that breaks down the food we eat into small particles that are absorbed in the small intestines.
Digestion takes place from the moment we chew our food and doesn’t end until the protein, fats, carbohydrates, and micronutrients are absorbed. If any part of the digestive system fails, malabsorption occurs and the body suffers.
Without proper digestion, none of the food we eat (except with the eating of simple sugars) would be absorbed and we would lack the necessary macronutrients and micronutrients essential for cellular growth, cellular energy, and fuel for the body.
Important Tasks Of A Healthy Digestive System
- Breaks down macronutrients. Macronutrients include protein, carbohydrates, and fat. These are consumed in whole form and must be broken down into amino acids (with protein), simple sugars (with carbohydrates), and fatty acids (with fats). Protein, fat, and carbs are absorbed in the small intestines in order to be used to make all the cellular contents, including the cell walls, the cell organelles, the DNA, and enzymes to do the work of the cells. This complex process requires the intake of enough of the three macronutrients and the proper absorption of their breakdown products. The cells also use macronutrients for fuel to run cellular processes.
- Absorbs micronutrients. The digestive system is responsible for absorbing the micronutrients necessary for cellular health; in fact, one of the most important functions of the digestive system is to ensure the proper absorption of nutrients for use in various internal body processes. Vitamins of all types are absorbed by the digestive tract, as are minerals and anti-oxidants. Without these substances, the enzymes of the body would not work. They need vitamin and mineral cofactors to run the enzymatic processes inside the cells. Anti-oxidants are just as important. They scavenge for oxygen free radicals, which are molecules that can damage cells, including the DNA of cells. Anti-oxidants are found mainly in fruits and vegetables, which should be part of a healthy diet.
- Prevents disease. The digestive system is an important part of our immune system. The acid in the stomach kills bacteria that would otherwise cause food poisoning. The absorption of nutrients aids the extra-gastrointestinal immune system in the production of immune cells and antibodies for use in the host defense system. The gastrointestinal system itself is part of host defense. Antibodies are made in the gut, which bind pathogens and kill them before they enter the bloodstream.
- Aids in growth and metabolism. Without the calories ingested and absorbed by the GI tract, we would not have the energy it takes to run metabolic processes or to grow, especially growth in children. While too many calories lead to being overweight or obese, enough calories must be absorbed in order to fuel the cells to do their job.
Bitters For Digestive Health
While the taste of bitter herbs leaves much to be desired, their health benefits never disappoint. These bountiful herbs produce digestive enzymes, prime the digestive process and appetite, improve liver and gallbladder function, and in general boost digestive health while helping to detox toxins from the body.
The Bitter Reflex
In France, it is commonplace to start a meal with an apéritif of bitters. When the bitter taste hits the more than 5000 taste buds on the tongue, it stimulates a set of reactions in the neuroendocrine system known as the “bitter reflex” where the salivary glands signal the stomach to begin secreting juices, and the brain lets the digestive system know that food is on the way.
The entire process is mediated by the flow of a hormone known as hydrochloric acid that helps the gallbladder and liver secrete bile and pancreatic enzymes, which are key in the proper digestion of food.
The bitter reflex supports and promotes the best functioning of all digestive organs. Coincidentally, bitter herbs are also good for cleaning the blood, kidneys, urine, and digestive system of toxins.
They are loaded with biochemicals that include flavonoids, isothiocyanates, alkaloids, catechins, glucosinolates, tannins, terpenes, phenols, isoflavones and saponins that contribute to the bitter taste.
Uses Of Bitter Herbs In History
The origin of bitters can be traced back to 1700s England where they were used for medicinal purposes in stomach ailments, for headaches and even for hangovers.
Bitter flavors have a rich and long history in healing. Ancient Egyptians drank wine infused with bitter herbs in the 16th century as prescribed by one of the most famous physicians in history, Paracelsus. Other cultures have brewed elixirs using select bitter herbs.
In Ayurvedic medicine, bitter foods have been in used for weight loss and to reduce food cravings. In Traditional Chinese Medicine that’s been in use for thousands of years, bitters are revered for their anti-inflammatory benefits.
The use of bitters in the United States began in the 1850’s when they were used to flavor drinks at the same time the word cocktail was first coined and its meaning then was to describe a drink that had spirits, water, sugar, and bitters.
14 More Health Benefits Of Bitter Herbs
- Help the body absorb nutrients by improving digestion
- Bitters cleanse and detox body of toxins by helping the body to eliminate wastes from the digestive tract and support the liver’s natural detox pathways by way of the sulfur-based compounds bitters contain.
- Boost metabolism! Green tea for example was found in one study, as reported in the American Journal Of Clinical Nutrition to boost metabolism by 4% over 24 hours. Green tea also inhibits the absorption of fat, supports healthy blood sugar levels, and reduces appetite.
- Boost immunity and fight free radicals. Bitters are nutrient dense foods, which include a wide variety of antioxidants, folate, vitamin K, and various phytochemicals.
- Can help with managing cholesterol, detox the blood, improve metabolism and balance hormones in the body.
- Help to maintain healthy blood sugar levels and prevent blood sugar spikes.
- Boost absorption of fat-soluble vitamins D, A, E, and K.
- Balance the taste buds
- Help control the appetite
- Curb a sweet tooth
- Soothe gas and bloating
- Relieve heartburn
- Alleviate sour stomach and nausea
- Help to ease constipation and regulate bowel movements
List Of Bitter Herbs
Hepatoprotective Herbs
Repair and guard the liver from being harmed by toxins.
Hepatoprotectants Herbs Include:
- Parsley
- Burdock Root
- Ginger
- Dandelion Root
- Artichoke
- Beet Greens
Cholagogues
Increase the release and flow of bile from the gall bladder that plays a critical role in the digestive process. Cholagogues also have a laxative effect due to that bile production, as bile is the body’s naturally produced laxative.
Cholagogues Herbs Include:
- Turmeric
- Milk Thistle
- Aloe
- Dandelion
- Gentiana
- Ginger
- Goldenseal
- Milk Thistle
- Olive (Olea Europaea)
- Peppermint (Mentha Piperita)
- Turmeric
- Vervain
- Wild Yam
1| Dandelion Herb
The Dandelion contains high levels of vitamin C, bioflavonoids, vitamin B2, B6, and folate. It is also rich in iron, zinc, and potassium. Dandelions promote healthy digestion, reduce inflammation, and support the elimination of toxins. Add some of these flavorful leaves over pasta or to any salad.
2| Parsley
Parsley has three times more vitamin c than oranges, and contains high levels of chlorophyll. Vitamin C plays a critical role in healthy immunity, but parsley also contains other vital anti-oxidants, including lutein and zeaxanthin that promote eye health. The bitterness in parsley stimulates the digestive system before a meal and ensures that you feel good after that meal is eaten.
3| Cilantro
Cilantro, on top of being helpful in digestion is a heavy metal detoxifier as it contains phytonutrients and chlorophyll, both of which aid in the purification of blood, liver and kidneys.
4| Ginger
Ginger has been used for hundreds of years and is well known to reduce intestinal gas, nausea, stomach upset, improving gut motility and soothing the intestinal tract. Ginger also promotes bile production to aid in healthy digestion.
5| Turmeric
Turmeric contains curcumin, which is a potent anti-inflammatory compound. Often used in herbal medicine, curcumin helps detox the liver and has an array of other health benefits.
6| Milk Thistle
Milk thistle is commonly used in herbal medicine to boost the healthy functioning of the liver, kidneys, and the gastrointestinal system.
7| Rapini
Rapini is an Italian cooking favorite, and is one of the strongest tasting bitters, so definitely something to add to your menu once you have been acclimated to bitters. Works well when sautéed with lots of garlic and a little olive oil and salt, adding lemon juice will counteract some of the bitterness.
Other Bitter Herbs Include:
- Gentiana
- Wormwood
- Horehound
- Goldenseal
- Vervain (Verbena officinalis)
- Wild Yam (Dioscorea villosa)
- Chicory
- Aloe Vera
- Chamomile
- Yarrow
- Peppermint
- Echinacea
- Basil
22 Other Bitters
Besides herbs, there are also various bitter foods that act in similar ways to the herbs.
- Beet Greens
- Bitter Melon
- Endive
- Radicchio
- Dark chocolate
- Dill
- Kale
- Jicama
- Aloe
- Green Tea
- Turmeric
- Japanese Eggplant
How To Use Bitters
- Add them to a salad before your meal. They do well blended with dark leafy greens, such as fresh spinach or arugula. Use a light vinaigrette dressing or only lemon juice.
- Many of the herbs can be brewed into teas.
- Eat a small piece of fresh ginger or marinated ginger (sushi style) before or after meal.
- Many bars, lounges, and restaurants will have angostura bitters, a very complex concoction taken as a drink. Just one shot is great before a meal, or when you overeat, as you will find that just a little bit will markedly speed up your digestion and you will feel great in no time.
- In tonics and tinctures, pre-made commercial products are available that offer all the benefits of bitters along with the convenience of being able to avoid looking for the herbs.
Where To Find Bitters
It can be difficult to find quality bitter herbs in conventional America supermarkets. Most of the produce found in stores has been intentionally bred to eliminate bitterness. While these practices may please the palates of consumers, they also represent a tragic limitation of nutritional value.
True bitter flavor can be obtained with the more commonly available arugula, cilantro, parsley, ginger and dark chocolate.
Whole Foods stores are a good place to look for bitter herbs. Herbal stores are also good resources to look for items like dandelion, milk thistle, wormwood, horehound, and goldenseal.
The easiest way to get your bitter herbs is in supplemental herbal tonics or tinctures. Bitter tonics can be found at various health food stores and of course on the Internet.
Look for organic and non-alcoholic products. A simple spray of such tonics on the tongue will offer you a powerful digestive aide straight from nature!
Herbal Teas
Some of the most common conditions that millions of people in the US and more in the world suffer from daily are acid reflux, stomach aches, bloating, digestive problems, and heartburn.
The causes vary, sometimes it is just a matter of eating too fast, too much, or the wrong food, while at other times it maybe due to some type of food sensitivity.
No matter their cause, these digestive conditions are at the very least an irritation or a minor discomfort or at the very worst incredibly painful and debilitating.
It is important to note that if you have ongoing gastrointestinal problems you should see you doctor to rule out any of the more serious conditions like Irritable Bowel Syndrome or Crohn’s Disease. If you find that you suffer from stomach aches and heartburn on a regular basis, your diet might need a makeover, and a nutritionist can really help with that.
For the occasional gastrointestinal nuisance, herbal teas can be a great all-natural remedy that is easily accessible for both long term and short-term relief.
1| Ginger Tea
The gastrointestinal benefits of ginger have been known for centuries in herbal medicine, and modern research has proven ginger to be a positive asset in digestive health.
One review published in Food & Function in June of 2013 stated that the ginger root has profound and immense value in treating digestive ailments mainly due to its high levels of antioxidants that fight destructive free radicals in the stomach. Another study published in Obstetrics and Gynecology in April 2005 found that ginger can help ease pregnancy related morning sickness and nausea.
Ginger tea, which is often used in herbal medicine practices, is a pleasant and tasty way to get this medicine from nature to boost and promote your digestive health.
How To Make Ginger Tea
Boil fresh ginger root, crush it up, and put into a tea strainer or tea ball.
There are also ready-made tea mixtures available at health food stores.
2| Green Tea
Green tea contains polyphenols, and while it comes from the same plant as black tea, it is much less processed and contains high levels of digestion friendly catechin that black tea lacks.
Catechin has been shown in at least one study published in the Journal of Agricultural and Food Chemistry in 2005 to increase the activity of pepsin, which is a digestive enzyme that breaks down proteins in the stomach.
In general, green tea holds many health benefits in general and has been shown in numerous studies to help with weight loss.
How To Make Green Tea
Brew green tea fresh using green tea leaves, or if you choose to buy green tea in bags or pre-prepared make sure that there is no added sugar, preservatives or flavorings. Fresh brewed right from the leaves will yield the best results for digestion and health overall.
3| Senna Tea
Senna tea is used in herbal medicine to cleanse the digestive symptom, and constipation due to its well-known laxative properties.
Senna tea can be purchased from reputable herb stores and online.
Be sure to follow package instructions in brewing since a too strong brew can cause cramps.
4| Chai Tea
Chai tea contains a blend of pepper, cardamom, ginger, and cinnamon and is cited by various experts as being beneficial for digestion. The spices it contains have been shown to relive gas, bloating, stomach cramps, nausea, and indigestion. According to the University of Maryland Medical Center, ginger helps relieve upset stomach and nausea.
5| Chamomile Tea
Chamomile is one of the most well known and widely used herbs in herbal medicine for a variety of uses, and its reputation as a stomach aid definitely rivals that of ginger and peppermint. Chamomile is known to alleviate colic, gas, gastrointestinal irritation and can help calm an ulcer.
Fresh brewed chamomile tea also helps sooth the stomach, and relax the stomach muscles helping food to pass easier through the intestines and therefore makes for the perfect post-meal digestion aid.
6| Peppermint Tea
Peppermint tea made from peppermint leaves (not the same as the candy) is another well-known digestive health super star and University of Maryland Medical Center reports that peppermint helps sooth the stomach, and promote and improve the flow of bile that is integral in the digestive process in the small intestine.
Healthy bile production and flow promote the passing of food through the stomach quickly. Peppermint is also known to alleviate gas, bloating, IBS, and slow digestion.
How To Make Peppermint Tea
- Get dried peppermint leaves either online or at your local herb shop, or use fresh leaves when available.
- Add 1 or 2 teaspoons of dried leaves or 1 tablespoon of fresh leaves to 1 cup of hot water and let soak for 5 to 10 minutes.
- Drink first thing in the morning to regulate digestion throughout the day or after meals.
Precautions
While all of these are natural remedies that come from botanical sources and are generally safe it is important to consult with your doctor before using any herbal treatments as some conflict with certain medications. In addition, not all herbs are safe for use during pregnancy.
