The digestive system: our internal ecosystem

The proper functioning of the digestive system depends on the delicate balance of a diverse mix of acids, bases, enzymes and microbes. So how can we support this "internal ecosystem"?

Fiber plays a crucial role in our diet. Most Canadians fail to meet the recommended daily intake. Women are advised to consume between 21 and 28 grams of fiber per day, and men between 30 and 38 grams, depending on age. Fiber ensures intestinal regularity, lowers cholesterol and stabilizes blood sugar levels. It is also essential for massaging the inside of the digestive tract and nourishing the gut's beneficial bacteria. Examples of fiber-rich foods include fruits, vegetables, whole grains, beans, legumes, nuts and seeds. If, like most Canadians, you're having trouble meeting the recommended intake through your diet, you can turn to a number of fiber supplements available at your local health food store. However, there's a flip side to the coin, and introducing large amounts of fiber into the diet can lead to discomfort and gas.

Some preliminary studies suggest that digestive enzymes taken in supplement form may help reduce flatulence caused by a high-fiber diet. They may also reduce bloating following a high-fat meal. Generally, digestive enzyme supplements are recommended to correct deficient enzyme production. Consult a health care practitioner to find out if an enzyme supplement is likely to help your digestion.

The trillions of bacteria living in the colonor probiotics, are another important contributor to a healthy digestive tract. These living organisms feed primarily on the fiber, starches and carbohydrates in undigested food, and play an essential role in overall health, notably by releasing or creating essential nutrients, forging natural barriers to prevent toxins from being absorbed into the body, and stimulating the immune system. New research even shows that the effects of these useful bacteria can be felt as far as our mental health.

The addition of a probiotic supplement to your diet can maintain the balance of beneficial bacteria. Research shows that supplementing with probiotics can help reduce the risk of certain allergies, resolve infectious diarrhea and even reduce the symptoms of lactose intolerance.

Probiotics are also found in some fermented foods such as yogurt, sauerkraut, kimchi or tempeh. The fermentation process in these foods can remove barriers to certain nutrients. As a result, more healthy nutrients can be absorbed from food, including phytonutrients, some amino acids, B vitamins and minerals such as zinc and magnesium. These fermented foods are one of this year's health trends, making it increasingly easy to support digestive tract health.

Contribute to the health of your digestive tract with whole, high-fiber and fermented foods, and consider adding probiotics to your diet. Talk to a health care practitioner who can help you find the right balance for your needs.

A healthy digestive system is the foundation of our overall health. By paying special attention to it, we ensure that it is able to absorb the essential nutrients our bodies need to function properly. There are simple steps we can take to reduce the risk of common discomforts such as heartburn and bloating, and a few natural health products can help support our often neglected internal ecosystem.

Here are CHFA's tips for improving the health of your digestive system. Click here for more information: 5 top tips to improve digestion