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Questions and Answers
Our ______ course has been written for you to explore the life-changing value of becoming your own personal Nutritionist for you and your family or choosing to become a professional one.
Our ______ course has been written for you to explore the life-changing value of becoming your own personal Nutritionist for you and your family or choosing to become a professional one.
Nutrition
The ______ lubricates the mouth and releases the first of the digestive enzymes called amylase, to begin the conversion of carbohydrates into simple sugars.
The ______ lubricates the mouth and releases the first of the digestive enzymes called amylase, to begin the conversion of carbohydrates into simple sugars.
saliva
The ______ message usually takes around 20 minutes to reach the brain, so taking time to eat and chew well allows the body to respond accordingly.
The ______ message usually takes around 20 minutes to reach the brain, so taking time to eat and chew well allows the body to respond accordingly.
leptin
Continually stretching the ______ interferes with the messages to our brain from the neurotransmitters that live there.
Continually stretching the ______ interferes with the messages to our brain from the neurotransmitters that live there.
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The ______ reaction breaks down particles of food into a liquefied form.
The ______ reaction breaks down particles of food into a liquefied form.
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The ______ reaction activates the release of break down food at the same time.
The ______ reaction activates the release of break down food at the same time.
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The functions of the stomach: Break down into ______ form Break down protein to amino acids and fats into fatty acid.
The functions of the stomach: Break down into ______ form Break down protein to amino acids and fats into fatty acid.
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Various foods break down at different ______.
Various foods break down at different ______.
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The lacto-fermentation process converts bacteria, yeast, sugars, starch, and other microorganisms into ______, which is a natural preservative.
The lacto-fermentation process converts bacteria, yeast, sugars, starch, and other microorganisms into ______, which is a natural preservative.
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Fermented foods can improve the absorption of nutrients like Omega 3 fatty acids, B vitamins, and ______.
Fermented foods can improve the absorption of nutrients like Omega 3 fatty acids, B vitamins, and ______.
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When gut issues are present, it is better to avoid fermented foods and opt for a ______ until healing is restored.
When gut issues are present, it is better to avoid fermented foods and opt for a ______ until healing is restored.
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Phytic acid, also known as ______, is found in legumes, grains and nuts.
Phytic acid, also known as ______, is found in legumes, grains and nuts.
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Soaking, fermenting, or sprouting legumes, grains, and nuts deactivates the ______, enhancing nutrient absorption.
Soaking, fermenting, or sprouting legumes, grains, and nuts deactivates the ______, enhancing nutrient absorption.
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Bone broth contains essential amino acids, minerals, gelatin, collagen, and ______, which support overall digestion.
Bone broth contains essential amino acids, minerals, gelatin, collagen, and ______, which support overall digestion.
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Including bone broth daily can greatly benefit the ______ system.
Including bone broth daily can greatly benefit the ______ system.
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Individuals with a pure plant-based lifestyle need to ensure proper preparation to obtain the full spectrum of ______.
Individuals with a pure plant-based lifestyle need to ensure proper preparation to obtain the full spectrum of ______.
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Homemade broths are always recommended as they are often more ______ than store-bought options.
Homemade broths are always recommended as they are often more ______ than store-bought options.
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Meat-eaters might not be as concerned about ______ binding to minerals due to their diverse diet.
Meat-eaters might not be as concerned about ______ binding to minerals due to their diverse diet.
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The gut can shut down as blood flow causes a change in ______, leading to constipation.
The gut can shut down as blood flow causes a change in ______, leading to constipation.
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A state of chronic stress can lead to serious depletion of ______.
A state of chronic stress can lead to serious depletion of ______.
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Stress increases the body’s requirement for ______ and minerals.
Stress increases the body’s requirement for ______ and minerals.
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Water-soluble vitamins like C and B’s do not have natural ______ in the body.
Water-soluble vitamins like C and B’s do not have natural ______ in the body.
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Prolonged stress can alter the state of our gut ______ and digestive process.
Prolonged stress can alter the state of our gut ______ and digestive process.
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Zinc is needed for the production of ______ to digest food.
Zinc is needed for the production of ______ to digest food.
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Eating bitter herbs before a meal stimulates digestive ______.
Eating bitter herbs before a meal stimulates digestive ______.
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Apple Cider Vinegar helps control blood sugar levels due to the presence of ______.
Apple Cider Vinegar helps control blood sugar levels due to the presence of ______.
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Prebiotics are the primary food source for ______.
Prebiotics are the primary food source for ______.
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Without prebiotics, probiotics do not ______.
Without prebiotics, probiotics do not ______.
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Eating foods that contain probiotics is the best solution for gut ______.
Eating foods that contain probiotics is the best solution for gut ______.
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Taking a course of probiotics can be helpful when repopulating good bacteria into the gut after a course of ______.
Taking a course of probiotics can be helpful when repopulating good bacteria into the gut after a course of ______.
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Bitter leaves like dandelion greens and radicchio can aid in ______.
Bitter leaves like dandelion greens and radicchio can aid in ______.
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The mucous of the gut lining can alter, leading to a decrease in ______.
The mucous of the gut lining can alter, leading to a decrease in ______.
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The connection between the gut and the brain is facilitated by the ______ nerve.
The connection between the gut and the brain is facilitated by the ______ nerve.
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A neurotransmitter that is largely associated with mood and is referred to as the 'feel good hormone' is ______.
A neurotransmitter that is largely associated with mood and is referred to as the 'feel good hormone' is ______.
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Over 90 percent of serotonin is produced in the ______.
Over 90 percent of serotonin is produced in the ______.
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Dopamine is the neurotransmitter responsible for focus, reward, and ______.
Dopamine is the neurotransmitter responsible for focus, reward, and ______.
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Chronic stress can negatively affect the ______ system, altering its environment.
Chronic stress can negatively affect the ______ system, altering its environment.
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The amino acid that synthesizes serotonin is ______.
The amino acid that synthesizes serotonin is ______.
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To synthesize dopamine, the body requires the amino acid ______.
To synthesize dopamine, the body requires the amino acid ______.
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Fish such as salmon and mackerel are sources of ______ fatty acids, which help reduce inflammation.
Fish such as salmon and mackerel are sources of ______ fatty acids, which help reduce inflammation.
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Habitual negative ______ can affect mental health and wellbeing.
Habitual negative ______ can affect mental health and wellbeing.
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The study of how microbes influence our brain is referred to as ______.
The study of how microbes influence our brain is referred to as ______.
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A good balance of ______ bacteria is critical for managing mood and cognitive function.
A good balance of ______ bacteria is critical for managing mood and cognitive function.
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High cortisol levels due to stress can lower ______ and immune defenses.
High cortisol levels due to stress can lower ______ and immune defenses.
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Consuming high amounts of ______ or alcohol can interfere with neurotransmitter production.
Consuming high amounts of ______ or alcohol can interfere with neurotransmitter production.
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Eating complex ______ helps in increasing serotonin levels more effectively.
Eating complex ______ helps in increasing serotonin levels more effectively.
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Turmeric and ginger are examples of ______ that can help reduce inflammation.
Turmeric and ginger are examples of ______ that can help reduce inflammation.
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A meaty steak can spend up to 6 or more hours in the ______.
A meaty steak can spend up to 6 or more hours in the ______.
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The small intestine is responsible for transporting different types of nutrients into the ______.
The small intestine is responsible for transporting different types of nutrients into the ______.
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90 percent of digestion and absorption of nutrients takes place within the small intestine, particularly in the ______.
90 percent of digestion and absorption of nutrients takes place within the small intestine, particularly in the ______.
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After digestion begins in the duodenum, the liquid moves to the jejunum for the absorption of ______.
After digestion begins in the duodenum, the liquid moves to the jejunum for the absorption of ______.
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The remaining amino acids, fats, and fat-soluble vitamins are absorbed in the ______.
The remaining amino acids, fats, and fat-soluble vitamins are absorbed in the ______.
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The liver produces ______ and secretes it into the small intestine during digestion.
The liver produces ______ and secretes it into the small intestine during digestion.
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The gallbladder acts as a storehouse and recycling unit for ______.
The gallbladder acts as a storehouse and recycling unit for ______.
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The pancreas secretes enzymes such as amylase, lipase, and ______ to aid digestion.
The pancreas secretes enzymes such as amylase, lipase, and ______ to aid digestion.
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The large intestine works at a much slower pace than the ______.
The large intestine works at a much slower pace than the ______.
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Probiotics in the large intestine help break down food fibers and sugars to produce ______.
Probiotics in the large intestine help break down food fibers and sugars to produce ______.
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The rectum sends a message to the brain regarding the release of ______.
The rectum sends a message to the brain regarding the release of ______.
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Continual constipation can be triggered by intestinal problems such as irritable bowel syndrome (IBS) and small intestinal bacterial ______.
Continual constipation can be triggered by intestinal problems such as irritable bowel syndrome (IBS) and small intestinal bacterial ______.
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Increasing water intake and consuming fibrous whole foods can help relieve ______.
Increasing water intake and consuming fibrous whole foods can help relieve ______.
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Medical science advises that digestion time can vary but generally ranges from ______ to 42 hours.
Medical science advises that digestion time can vary but generally ranges from ______ to 42 hours.
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Probiotics generate Vitamin K and produce a group of ______ involved in breaking down proteins.
Probiotics generate Vitamin K and produce a group of ______ involved in breaking down proteins.
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Diarrhoea is caused by the liquid not having enough time to be reabsorbed back into the body, leading to a quick exit strategy along with too much ______.
Diarrhoea is caused by the liquid not having enough time to be reabsorbed back into the body, leading to a quick exit strategy along with too much ______.
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Between the ages of two to five years old, microbiota becomes stable and similar to that of an ______.
Between the ages of two to five years old, microbiota becomes stable and similar to that of an ______.
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Microbiota influences digestion, metabolism, and the regulation of ______.
Microbiota influences digestion, metabolism, and the regulation of ______.
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A good balance in the gut is approximately 85 percent good bacteria to 15 percent ______ bacteria.
A good balance in the gut is approximately 85 percent good bacteria to 15 percent ______ bacteria.
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Leaky gut occurs when small holes appear in the lining of the small intestinal wall, allowing undigested food particles and ______ to escape.
Leaky gut occurs when small holes appear in the lining of the small intestinal wall, allowing undigested food particles and ______ to escape.
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Up to 80 percent of the immune system resides within the ______.
Up to 80 percent of the immune system resides within the ______.
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To nurture gut microbes, it is important to prioritise plant-based ______-rich foods.
To nurture gut microbes, it is important to prioritise plant-based ______-rich foods.
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Chronic inflammation is often a sign of a perpetual pro-inflammatory ______.
Chronic inflammation is often a sign of a perpetual pro-inflammatory ______.
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Stress and lack of sleep can trigger chronic ______ within the body.
Stress and lack of sleep can trigger chronic ______ within the body.
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Bacteria in the gut help create vitamins, hormones, nutrients, and other ______.
Bacteria in the gut help create vitamins, hormones, nutrients, and other ______.
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Antibiotics can wipe out both good and bad gut bacteria, taking time to ______.
Antibiotics can wipe out both good and bad gut bacteria, taking time to ______.
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Leaky gut can be repaired over time by a food plan that promotes healing and ______ of the gut lining.
Leaky gut can be repaired over time by a food plan that promotes healing and ______ of the gut lining.
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Certain chemicals in home cleaning products may interfere with the composition of good ______.
Certain chemicals in home cleaning products may interfere with the composition of good ______.
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One-third of the microbiota species are common to most of us, while the other two-thirds are ______.
One-third of the microbiota species are common to most of us, while the other two-thirds are ______.
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Study Notes
Digestion: Where it All Begins
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Tongue: Thoughts and emotions impact digestion. Eating delicious food is important for digestive health.
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Salivary Glands: Saliva lubricates the mouth and contains amylase (breaks down carbs) and lingual lipase (breaks down fats). Chewing thoroughly before swallowing improves digestion duration.
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Stomach: Continuously stretching the stomach disrupts brain signals regarding hunger and fullness. Leptin signals take ~20 minutes to reach the brain; chewing well allows this. Overeating desensitizes leptin signals. Mechanical and chemical reactions break down food. Different foods have different digestion times (fats, proteins, and fiber are slowest). Eating slowly helps address interference of signals.
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Small Intestine: 90% of digestion and nutrient absorption occurs here. Nutrients are transported into the bloodstream. Different sections (duodenum, jejunum, ileum) absorb different nutrients. The migrating motor complex (MMC) cleans the gut when empty, interrupted by snacking. Carbohydrates absorb quickly. Intermittent fasting and avoiding snacks can help.
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Liver & Gallbladder: The liver produces bile, the gallbladder stores and recycles it, aiding digestion.
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Pancreas: Releases enzymes (amylase, lipase, proteases) breaking down proteins, fats, and carbs. Also neutralizes stomach acid with sodium bicarbonate.
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Large Intestine: Houses a vast microbiome. Probiotics digest fiber and sugars, producing short-chain fatty acids (SCFAs). Vitamin K and biotin (B vitamin) production occurs here. Gas production is natural, don’t hold it in. Digestion takes 8-72 hours.
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Constipation: Causes include IBS, SIBO, dehydration, enzyme/magnesium deficiencies, gallbladder removal, stress, and emotional factors. Remedies: fiber-rich foods, psyllium husk, water, exercise, stress reduction, probiotics.
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Diarrhea: Results from inadequate liquid reabsorption, excessive fiber, or food sensitivities/allergies, and stress. The body expels substances quickly.
Microbiota
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Composition: Microbiota becomes stable by age 2-5. ~1000 different species; ⅓ are common to most, ⅔ are unique. Changes with puberty, pregnancy, and menopause impact energy and feelings.
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Diet & Microbiota: Fiber, from complex carbs, is needed for gut bacteria. Bacteria in the large intestine ferment fiber.
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Influence: Microbiota influences digestion, metabolism, weight regulation, food choices, energy, hunger hormones, blood sugar, immune system, sleep, mental health, thyroid function, inflammation, and cancer, immunity, heart disease, obesity, type 1&2 diabetes, autism, sensitivities, allergies, eczema, autoimmune diseases, depression, headaches, constipation, colitis and more.
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Interfering Factors: Antibiotics, medications, herbicides, pesticides, household chemicals, diet, water, air, lifestyle, age, lack of exercise, stress, processed foods, antibiotics in livestock, travel (disrupts circadian rhythm), and smoking change microbiota composition.
Leaky Gut & Gut & Immune System
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Leaky Gut: Gut lining compromised, allowing undigested foods, bacteria, and toxins into bloodstream. Repaired with a healing diet.
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Gut & Immune: 80% of immune system is in the gut. 85% good bacteria, 15% bad bacteria is a health balance. Microbiota educates the immune system to distinguish good/bad microbes and threats.
Inflammation
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Inflammation: The body’s natural response to injury, with signs including heat, pain, redness, and swelling. It’s designed to protect and heal.
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Chronic Inflammation: Many people have low-level chronic inflammation, a precursor to disease. Triggers: processed foods,refined sugars,omega-6 oils,environmental toxins, stress, lack of sleep, negative self-talk, food allergies, alcohol, and lifestyle choices. Treating this with anti-inflammatory drugs short term is ineffective. Using anti-inflammatory foods is more effective.
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Anti-Inflammatory Foods: Vegetables, fruits, fish, ethically raised animal products, pre/probiotics, fermented food, omega-3s (fish oil), herbs/spices (turmeric, ginger, garlic).
Gut-Brain Axis (GBA) & Neurotransmitters
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GBA: The connection between gut bacteria and brain functioning. The vagus nerve is a communication highway between gut and brain. Stress/anxiety from gut to brain or mental stress/anxiety to gut can disrupt digestion. Importance of balance of good gut bacteria alters behaviour, mood, brain activity, and more.
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Neurotransmitters (NTs): Many brain chemicals are made in the gut. The gut contains twice as many neurotransmitters as the brain. Serotonin (mood, emotions) and dopamine (motivation, focus) are made in the gut (90% and 50%, respectively). All macronutrients needed for proper function. Depletion of vitamins, minerals, excess caffeine/alcohol can negatively impact NT production.
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Serotonin: Made from tryptophan; B vitamins (B6, B12) required for synthesis. Found in poultry, dairy, eggs, fish, bananas, almonds, oats, legumes, fermented soy. Complex carbs also increase serotonin.
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Dopamine: Made from tyrosine; antioxidants important. Meat, dairy, almonds, sesame seeds, avocados are sources. Lack of sleep, stress, excess sugar/caffeine can affect dopamine.
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Stress & Digestion: Chronic stress puts strain on the digestive system. Stress increases cortisol, lowers serotonin, and interferes with inflammation mediators. It can cause constipation/diarrhea and impair nutrient absorption. Nutrients (Mg, Zn, Fe, K, chromium, vitamins A, C, E, and B’s) are used up in response to stress.
Natural Digestive Aids, Phytic Acid, Bone Broth
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Digestive Aids: Zinc is essential for digestions enzyme and HCl production; deficiency impairs nutrient absorption. Bitters stimulate digestive juices (saliva, bile, enzymes) before meals. Apple cider vinegar stimulates stomach acid, helps control blood sugar, and may help repopulate good bacteria.
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Phytic Acid: Found in legumes, grains, nuts. Inhibits mineral absorption but has antioxidants and other benefits. Soaking, fermenting, or sprouting deactivates phytic acid. Preparation is important, especially for a plant based diet or children.
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Bone Broth: Contains essential amino acids, gelatin, collagen, and glutamine. Supports overall digestion, intestinal function, and mucosal lining health. Promotes bone, muscle, ligament, tendon, and skin health, as well as the immune system. A daily addition is beneficial. Plant-based broths are also beneficial.
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Description
Explore the fundamental processes of digestion from the mouth to the small intestine. This quiz delves into how various organs contribute to breaking down food and the impact of eating habits on digestion. Test your knowledge on the roles of the tongue, salivary glands, stomach, and small intestine in nutrient absorption.
