Podcast
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
Saliva also contains the enzyme ______ to begin breaking down fats.
Saliva also contains the enzyme ______ to begin breaking down fats.
lingual
The digestive hormone, ______, communicates hunger, and leptin communicates satiety to the brain.
The digestive hormone, ______, communicates hunger, and leptin communicates satiety to the brain.
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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.
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______ reaction breaks down particles of food into a liquefied form.
______ 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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Fats, proteins, and ______ foods are the slowest to be processed, whereas simple carbohydrates that are low in fibre will be processed at a much faster rate.
Fats, proteins, and ______ foods are the slowest to be processed, whereas simple carbohydrates that are low in fibre will be processed at a much faster rate.
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Diarrhea is caused by the liquid not having enough time to be reabsorbed back into the ______, causing the running substance to make for a very quick exit strategy.
Diarrhea is caused by the liquid not having enough time to be reabsorbed back into the ______, causing the running substance to make for a very quick exit strategy.
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Microbiota becomes stable and similar to that of an adult between the ages of ______ to five years old.
Microbiota becomes stable and similar to that of an adult between the ages of ______ to five years old.
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The gut microbiome educates the ______ system via communication networks within the cells.
The gut microbiome educates the ______ system via communication networks within the cells.
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Leaky gut syndrome occurs when small holes appear in the lining of the ______ intestinal wall.
Leaky gut syndrome occurs when small holes appear in the lining of the ______ intestinal wall.
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Good bacteria will create a barrier of defense in the ______ lining between its ‘inside’ and ‘outside’ environment.
Good bacteria will create a barrier of defense in the ______ lining between its ‘inside’ and ‘outside’ environment.
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Inflammation is the body’s natural response to ______ itself.
Inflammation is the body’s natural response to ______ itself.
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Chronic inflammation is known as a precursor for ______.
Chronic inflammation is known as a precursor for ______.
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Refined sugars, foods, and soft drinks containing them are instigators of a perpetual ______ state.
Refined sugars, foods, and soft drinks containing them are instigators of a perpetual ______ state.
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The foods we eat, the water we drink, and the ______ we breathe all influence our gut microbiota.
The foods we eat, the water we drink, and the ______ we breathe all influence our gut microbiota.
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They digest the food particles the small intestine has not been able to and uses it to create vitamins, hormones, nutrients, and other ______.
They digest the food particles the small intestine has not been able to and uses it to create vitamins, hormones, nutrients, and other ______.
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They maintain the integral ______ of the gut, preventing 'leaky gut syndrome'.
They maintain the integral ______ of the gut, preventing 'leaky gut syndrome'.
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They produce hormones that govern ______.
They produce hormones that govern ______.
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They can influence ______ sugar levels.
They can influence ______ sugar levels.
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They affect our mental ______.
They affect our mental ______.
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They help prevent overall ______ and inflammatory bowel disease.
They help prevent overall ______ and inflammatory bowel disease.
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A ______ steak can spend up to 6 or more hours digesting, but very fibrous vegetables and legumes can take considerable time.
A ______ steak can spend up to 6 or more hours digesting, but very fibrous vegetables and legumes can take considerable time.
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The ______ is the storehouse and recycling unit for bile.
The ______ is the storehouse and recycling unit for bile.
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The ______ secretes digestive enzymes to break down carbohydrates, proteins, and fats.
The ______ secretes digestive enzymes to break down carbohydrates, proteins, and fats.
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The ______ is the largest ecosystem in the body, containing a vast population of bacteria.
The ______ is the largest ecosystem in the body, containing a vast population of bacteria.
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The ______ is a muscular housekeeper in the stomach and small intestine.
The ______ is a muscular housekeeper in the stomach and small intestine.
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The ______ is the first part of the large intestine, where beneficial bacteria are added.
The ______ is the first part of the large intestine, where beneficial bacteria are added.
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The ______ colon is the final section of the large intestine, where fecal matter is stored before elimination.
The ______ colon is the final section of the large intestine, where fecal matter is stored before elimination.
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The ______ of the digestive process from mouth to anus takes anywhere from 8 to 72 hours.
The ______ of the digestive process from mouth to anus takes anywhere from 8 to 72 hours.
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Constipation can be caused by a deficiency in ______ or magnesium.
Constipation can be caused by a deficiency in ______ or magnesium.
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______ foods, such as vegetables and fruits, can help relieve constipation.
______ foods, such as vegetables and fruits, can help relieve constipation.
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A person's negative self-talk, thoughts and feelings, along with ______ choices, can contribute to inflammation.
A person's negative self-talk, thoughts and feelings, along with ______ choices, can contribute to inflammation.
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Anti-inflammatory drugs can provide temporary relief, but they don't address the ______ cause of inflammation.
Anti-inflammatory drugs can provide temporary relief, but they don't address the ______ cause of inflammation.
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Psyllium is a ______ that can help with constipation when mixed with water.
Psyllium is a ______ that can help with constipation when mixed with water.
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Stress can contribute to ______, making it harder to pass stool.
Stress can contribute to ______, making it harder to pass stool.
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Leafy greens, a variety of whole foods from the plant world, and ______ fish are excellent anti-inflammatory foods.
Leafy greens, a variety of whole foods from the plant world, and ______ fish are excellent anti-inflammatory foods.
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Turmeric, ginger, garlic, and ______ are all potent anti-inflammatory herbs and spices.
Turmeric, ginger, garlic, and ______ are all potent anti-inflammatory herbs and spices.
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Probiotics are ______ bacteria found in certain foods and supplements.
Probiotics are ______ bacteria found in certain foods and supplements.
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Changing your sitting ______ on the toilet can assist with easier bowel movements.
Changing your sitting ______ on the toilet can assist with easier bowel movements.
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The study of how gut microbiota affects our brain is called ______.
The study of how gut microbiota affects our brain is called ______.
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The ______ helps neutralize the acid from the stomach.
The ______ helps neutralize the acid from the stomach.
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The vagus nerve acts as a two-way communication highway between the ______ and the brain.
The vagus nerve acts as a two-way communication highway between the ______ and the brain.
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Stressful thoughts and anxiety can be sent from the brain to the ______ via the vagus nerve.
Stressful thoughts and anxiety can be sent from the brain to the ______ via the vagus nerve.
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Maintaining a balance of good gut bacteria is crucial for influencing mood, brain activity, and ______ function.
Maintaining a balance of good gut bacteria is crucial for influencing mood, brain activity, and ______ function.
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The gut contains twice as many ______ as the brain does.
The gut contains twice as many ______ as the brain does.
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Over 90 percent of serotonin and 50 percent of ______ are produced in the gut.
Over 90 percent of serotonin and 50 percent of ______ are produced in the gut.
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Serotonin is synthesized from the amino acid ______, but adequate B vitamins are necessary for this process to occur.
Serotonin is synthesized from the amino acid ______, but adequate B vitamins are necessary for this process to occur.
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Dopamine is our motivational hormone responsible for focus, concentration, reward, pleasure, and feelings of ______.
Dopamine is our motivational hormone responsible for focus, concentration, reward, pleasure, and feelings of ______.
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The practice of fermenting foods converts bacteria, yeast, sugars, starch, and other microorganisms into ______ acid, which is a natural preservative that inhibits the growth of harmful bacteria.
The practice of fermenting foods converts bacteria, yeast, sugars, starch, and other microorganisms into ______ acid, which is a natural preservative that inhibits the growth of harmful bacteria.
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Dopamine is synthesized from the amino acid ______, which is found in meat, dairy, almonds, and avocados.
Dopamine is synthesized from the amino acid ______, which is found in meat, dairy, almonds, and avocados.
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This lacto-fermentation process also increases the nutrient value by creating Omega 3 fatty acids, B vitamins, and ______ enzymes, which improve digestibility and absorption of nutrients into the body.
This lacto-fermentation process also increases the nutrient value by creating Omega 3 fatty acids, B vitamins, and ______ enzymes, which improve digestibility and absorption of nutrients into the body.
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If you or a client have gut issues, like SIBO, Candida, yeast, or ______ overgrowth, adding fermented foods can do more harm than good, because it feeds good and bad bacteria as well as the yeast.
If you or a client have gut issues, like SIBO, Candida, yeast, or ______ overgrowth, adding fermented foods can do more harm than good, because it feeds good and bad bacteria as well as the yeast.
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Chronic stress can raise ______ levels, leading to increased inflammation and reduced serotonin levels.
Chronic stress can raise ______ levels, leading to increased inflammation and reduced serotonin levels.
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Stress can alter the environment of the ______, potentially leading to digestive issues.
Stress can alter the environment of the ______, potentially leading to digestive issues.
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Legumes, grains and nuts contain within them, phytic acid, also known as phytates ______.
Legumes, grains and nuts contain within them, phytic acid, also known as phytates ______.
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In us, it inhibits our body from absorbing the nutrition locked inside of it. However, phytic acid in and of itself is a powerful ______ with potentially beneficial properties.
In us, it inhibits our body from absorbing the nutrition locked inside of it. However, phytic acid in and of itself is a powerful ______ with potentially beneficial properties.
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The practice of soaking, fermenting, or sprouting legumes, grains, and nuts, deactivates the phytic acid, which binds to the minerals, iron, and zinc, and to the lesser degree, calcium, preventing their full ______.
The practice of soaking, fermenting, or sprouting legumes, grains, and nuts, deactivates the phytic acid, which binds to the minerals, iron, and zinc, and to the lesser degree, calcium, preventing their full ______.
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The paragraph hints at a balance between ______ and elimination based on individual dietary needs and constitution.
The paragraph hints at a balance between ______ and elimination based on individual dietary needs and constitution.
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Bone broth is one of the most beneficial ways to repair and improve the ______.
Bone broth is one of the most beneficial ways to repair and improve the ______.
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It contains essential amino acids, minerals, gelatin, collagen, and glutamine, which support overall digestion, intestinal functioning, and the mucosal ______.
It contains essential amino acids, minerals, gelatin, collagen, and glutamine, which support overall digestion, intestinal functioning, and the mucosal ______.
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The ______ system benefits greatly from it, so consider it as something to include daily.
The ______ system benefits greatly from it, so consider it as something to include daily.
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The ______ can literally shut down as blood flow causes a change in peristalsis, which can lead to constipation and interference with the natural detoxification process in the body.
The ______ can literally shut down as blood flow causes a change in peristalsis, which can lead to constipation and interference with the natural detoxification process in the body.
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Alternatively, the body rushes everything through, ending in ______.
Alternatively, the body rushes everything through, ending in ______.
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The ______ of the gut lining can alter, where a decrease in enzymes takes place, and the ability for the body to absorb nutrients becomes compromised.
The ______ of the gut lining can alter, where a decrease in enzymes takes place, and the ability for the body to absorb nutrients becomes compromised.
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A state of chronic stress can lead to serious depletion of ______ because although great attention may have been paid to eating nutritious food, the consequences of continually not being able to break down and absorb nutrients on a daily basis can lead to real health issues.
A state of chronic stress can lead to serious depletion of ______ because although great attention may have been paid to eating nutritious food, the consequences of continually not being able to break down and absorb nutrients on a daily basis can lead to real health issues.
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Stress also increases the body’s requirement of ______, so it depletes stores of vitamins and minerals, with magnesium, zinc, iron, potassium, chromium, vitamins A, C, E and B’s being the first to go.
Stress also increases the body’s requirement of ______, so it depletes stores of vitamins and minerals, with magnesium, zinc, iron, potassium, chromium, vitamins A, C, E and B’s being the first to go.
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______-soluble vitamins C and B’s that don’t have storage in the body will be snapped up after eating, directing them away from optimal use.
______-soluble vitamins C and B’s that don’t have storage in the body will be snapped up after eating, directing them away from optimal use.
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Prolonged or chronic stress alters the state of our ______ bacteria and digestive process, which can lead to a disposition for leaky gut syndrome, inflammation, infections, sleep deprivation, disturbed concentration and memory, auto-immune responses, skin issues, indirect weight gain, food cravings, alcohol and caffeine cravings, and a shift in mood.
Prolonged or chronic stress alters the state of our ______ bacteria and digestive process, which can lead to a disposition for leaky gut syndrome, inflammation, infections, sleep deprivation, disturbed concentration and memory, auto-immune responses, skin issues, indirect weight gain, food cravings, alcohol and caffeine cravings, and a shift in mood.
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Stress will raise ______ level leading to low the level of serotonin, which will trigger many health problems.
Stress will raise ______ level leading to low the level of serotonin, which will trigger many health problems.
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Besides that, stress also change the environment of ______ and result in constipation, diarrhoea, weak absorption, leafy gut, increase in requirement of nutrients, depletion of nutrients, not being able to store nutrients so that insufficient nutrients in body lead to many health issues.
Besides that, stress also change the environment of ______ and result in constipation, diarrhoea, weak absorption, leafy gut, increase in requirement of nutrients, depletion of nutrients, not being able to store nutrients so that insufficient nutrients in body lead to many health issues.
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______ is needed for the production of enzymes to digest food and for hydrochloric acid to be released from the lining of the stomach.
______ is needed for the production of enzymes to digest food and for hydrochloric acid to be released from the lining of the stomach.
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A deficiency in ______ can damage the lining of intestinal walls, ultimately affecting the absorption of nutrients.
A deficiency in ______ can damage the lining of intestinal walls, ultimately affecting the absorption of nutrients.
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The body doesn’t have a natural storage system for ______, plus it declines as we age.
The body doesn’t have a natural storage system for ______, plus it declines as we age.
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The benefit of eating ______ herbs and plants before, as is, or with a meal, benefit the digestive process, but the most significant benefit happens when they are enjoyed before the main meal.
The benefit of eating ______ herbs and plants before, as is, or with a meal, benefit the digestive process, but the most significant benefit happens when they are enjoyed before the main meal.
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For instance, if you ever enjoyed a radicchio, witloof and endive salad with a dressing of lemon juice or apple cider vinegar and extra virgin olive oil, you have had ______.
For instance, if you ever enjoyed a radicchio, witloof and endive salad with a dressing of lemon juice or apple cider vinegar and extra virgin olive oil, you have had ______.
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Bitters activate a signal via the vagus nerve to stimulate digestive juices, increasing the secretions of saliva, bile, and digestive enzymes for the breaking down of food, absorption of ______, and elimination of waste.
Bitters activate a signal via the vagus nerve to stimulate digestive juices, increasing the secretions of saliva, bile, and digestive enzymes for the breaking down of food, absorption of ______, and elimination of waste.
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Another option is asking the herbalist for a gentle ______ (herbal tonic) of bitter herbs to have before a meal.
Another option is asking the herbalist for a gentle ______ (herbal tonic) of bitter herbs to have before a meal.
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Drinking a glass of ACV diluted in water before a meal stimulates stomach acid for better digestion and absorption of ______.
Drinking a glass of ACV diluted in water before a meal stimulates stomach acid for better digestion and absorption of ______.
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It helps control blood sugar levels after eating due to the presence of acetic acid in the vinegar, which will delay the breakdown of starch and complex sugars into the ______.
It helps control blood sugar levels after eating due to the presence of acetic acid in the vinegar, which will delay the breakdown of starch and complex sugars into the ______.
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In other studies, it has been seen to help recolonise good bacteria and act as an ______.
In other studies, it has been seen to help recolonise good bacteria and act as an ______.
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Prebiotics are the primary food source for ______.
Prebiotics are the primary food source for ______.
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They come from ______ foods.
They come from ______ foods.
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Without prebiotics, probiotics don’t ______.
Without prebiotics, probiotics don’t ______.
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Prebiotic high fibre foods are: * Onions, leeks, garlic.* Bananas, berries.* Oatmeal.* Legumes.* Cruciferous vegetables: cauliflower, broccoli and ______ sprouts.
Prebiotic high fibre foods are: * Onions, leeks, garlic.* Bananas, berries.* Oatmeal.* Legumes.* Cruciferous vegetables: cauliflower, broccoli and ______ sprouts.
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If a person has a gut disorder or irritable bowel syndrome (IBS), the fermentation process can begin in the small intestine, causing bacterial overgrowth, which can result in cramping, gas, abdominal pain, constipation, and ______.
If a person has a gut disorder or irritable bowel syndrome (IBS), the fermentation process can begin in the small intestine, causing bacterial overgrowth, which can result in cramping, gas, abdominal pain, constipation, and ______.
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This is referred to as small intestinal bacterial overgrowth (SIBO). If this is the case, fermented and prebiotic foods will be an irritant, and therefore, under the guidance of a professional, a low FODMAP diet can be trialled to see if it’s ______.
This is referred to as small intestinal bacterial overgrowth (SIBO). If this is the case, fermented and prebiotic foods will be an irritant, and therefore, under the guidance of a professional, a low FODMAP diet can be trialled to see if it’s ______.
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Different species, like the commonly known lactobacillus, bifidobacterium, and acidophilus, also have multiple ______ of themselves.
Different species, like the commonly known lactobacillus, bifidobacterium, and acidophilus, also have multiple ______ of themselves.
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Eating foods that contain our probiotics is the best solution, and foods that naturally contain them are specified in the fermented foods below. However, there are times when a probiotic ______ can be instrumental in the restoration and protection process.
Eating foods that contain our probiotics is the best solution, and foods that naturally contain them are specified in the fermented foods below. However, there are times when a probiotic ______ can be instrumental in the restoration and protection process.
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What matters is being aware that it’s not a ‘one-option-fits-all’ situation. We all have our own unique ecosystem of bacteria, everybody’s individual response to the same option will not produce the same ______.
What matters is being aware that it’s not a ‘one-option-fits-all’ situation. We all have our own unique ecosystem of bacteria, everybody’s individual response to the same option will not produce the same ______.
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Taking a course of probiotics can be helpful when we are repopulating good bacteria into the gut after a course of ______, which just wiped out the good bacteria with the bad.
Taking a course of probiotics can be helpful when we are repopulating good bacteria into the gut after a course of ______, which just wiped out the good bacteria with the bad.
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Flashcards
Lacto-Fermentation
Lacto-Fermentation
The process of fermenting foods that convert sugars and microorganisms into lactic acid.
Nutrient Benefits of Fermented Foods
Nutrient Benefits of Fermented Foods
Fermented foods increase Omega 3 fatty acids, B vitamins, and digestive enzymes aiding nutrition absorption.
Pre-Digested Foods
Pre-Digested Foods
Fermented foods undergo enzyme action, making them easier to digest even when cooked.
Gut Issues & Fermented Foods
Gut Issues & Fermented Foods
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Phytic Acid
Phytic Acid
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Soaking & Fermenting
Soaking & Fermenting
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Phytic Acid in Meat-Eaters
Phytic Acid in Meat-Eaters
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Bone Broth Benefits
Bone Broth Benefits
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Daily Broth Consumption
Daily Broth Consumption
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Plant-Based Broths
Plant-Based Broths
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Diarrhoea
Diarrhoea
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Microbiota stabilization age
Microbiota stabilization age
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Gut microbiome influences
Gut microbiome influences
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Leaky Gut
Leaky Gut
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Immune system and gut
Immune system and gut
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Signs of inflammation
Signs of inflammation
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Chronic inflammation
Chronic inflammation
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Healthy gut bacteria balance
Healthy gut bacteria balance
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Impact of antibiotics
Impact of antibiotics
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Role of fiber in gut health
Role of fiber in gut health
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Microbiota and energy levels
Microbiota and energy levels
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Factors affecting microbiota
Factors affecting microbiota
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Probiotics function
Probiotics function
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Gut and mental health
Gut and mental health
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Healing the gut lining
Healing the gut lining
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Role of the Tongue
Role of the Tongue
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Salivary Glands
Salivary Glands
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Ghrelin
Ghrelin
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Leptin
Leptin
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Impact of Overeating
Impact of Overeating
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Mechanical Digestion
Mechanical Digestion
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Chemical Digestion
Chemical Digestion
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Digestion Time
Digestion Time
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Small Intestine
Small Intestine
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Villi
Villi
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MMC
MMC
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Liver
Liver
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Gallbladder
Gallbladder
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Pancreas
Pancreas
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Large Intestine
Large Intestine
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Microbiome
Microbiome
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Fermentation
Fermentation
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Vitamin K
Vitamin K
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Biotin
Biotin
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Constipation
Constipation
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Fiber
Fiber
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Psyllium
Psyllium
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Probiotics
Probiotics
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Gut shut down
Gut shut down
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Chronic stress effects
Chronic stress effects
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Nutrient depletion
Nutrient depletion
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Zinc's role
Zinc's role
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Bitter herbs
Bitter herbs
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Apple Cider Vinegar (ACV)
Apple Cider Vinegar (ACV)
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Small Intestinal Bacterial Overgrowth (SIBO)
Small Intestinal Bacterial Overgrowth (SIBO)
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Magnesium depletion
Magnesium depletion
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Digestive enzyme production
Digestive enzyme production
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Hydrochloric acid
Hydrochloric acid
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Fiber-rich foods
Fiber-rich foods
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Fermented foods
Fermented foods
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Low FODMAP diet
Low FODMAP diet
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Inflammation
Inflammation
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Gut-Brain Axis (GBA)
Gut-Brain Axis (GBA)
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Vagus Nerve
Vagus Nerve
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Psychobiotics
Psychobiotics
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Neurotransmitters (NT)
Neurotransmitters (NT)
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Serotonin
Serotonin
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Dopamine
Dopamine
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Chronic Stress
Chronic Stress
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Anti-Inflammatory Foods
Anti-Inflammatory Foods
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Tryptophan
Tryptophan
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Tyrosine
Tyrosine
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B Vitamins
B Vitamins
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Omega-3 Fatty Acids
Omega-3 Fatty Acids
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Gut Health
Gut Health
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Study Notes
Digestion
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Tongue: Thoughts, emotions, and perceived pleasure/discomfort from food significantly impact digestion. Ideally, people should be eating foods they enjoy.
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Salivary Glands: Saliva lubricates the mouth and contains amylase (carbohydrate breakdown) and lingual lipase (fat breakdown). Chewing thoroughly before swallowing is crucial for digestion duration.
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Stomach: Continuous stretching of the stomach disrupts brain signals related to hunger and fullness (ghrelin/leptin). Taking time to chew well allows the body to respond appropriately. Different foods break down at varying speeds (e.g., fats, proteins, and fiber are slow; simple carbs are fast). A meat-heavy dinner extends digestion time. Eating slowly benefits digestion.
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Small Intestine: Ninety percent of nutrient digestion/absorption occurs here, starting in the duodenum, with progressively more absorption in the jejunum and ileum. The migrating motor complex (MMC) cleans the digestive tract after meals. Frequent snacking interferes with the MMC. Carbohydrates are absorbed quickly.
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Liver & Gallbladder: The liver produces bile for fat digestion in the small intestine and the gallbladder stores/recycles bile.
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Pancreas: The pancreas secretes enzymes (amylase, lipase, proteases) to further break down proteins, fats, and carbohydrates. It also neutralises stomach acid.
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Large Intestine: The large intestine, comprising various sections, houses the microbiome (bacteria). Probiotics consume fiber/sugars to produce short-chain fatty acids. The microbiome produces vitamin K and a group of B vitamins vital for protein breakdown and the synthesis of fat and carbs. Gas production is normal. Digestion time is approximately 12-42 hours from mouth to anus.
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Constipation: Factors include irritable bowel syndrome, small intestinal bacterial overgrowth, dehydration, enzyme/magnesium deficiency, gall bladder removal, stress, inflammation, allergies, and emotional factors. Remedies include fibrous foods, psyllium husk, water intake, exercise, stress reduction, probiotics, and adjusted sitting position.
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Diarrhea: Diarrhea occurs when the body cannot absorb enough liquid, due to factors like excessive fiber, food allergies, stress, or the body identifying a harmful substance.
Microbiota
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Diversity: The gut microbiome is diverse, evolving even during puberty, pregnancy, or menopause. At least 1000 species reside, with approximately one third common and two thirds unique to each person.
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Influence: Microbiota profoundly impacts many aspects of health: digestion, metabolism, weight management, hunger regulation, mood, mental health, sleep, immune function, and even the thyroid. Microbiota also influences the immune system, cancer, heart disease, obesity, type 1/2 diabetes, autism, food sensitivities, allergies, eczema, autoimmune diseases, depression, headaches, and more.
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Interference: Antibiotics, medications, environmental toxins, processed foods, water quality, lifestyle choices, lack of exercise, stress, and travel affect microbiota composition.
Leaky Gut
- Mechanism: Good bacteria create a protective barrier in the gut lining. If this barrier is compromised, small holes can develop, allowing undigested foods, bacteria, and toxins to enter the bloodstream.
Gut and Immune System
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Connection: Up to 80% of the immune system resides in the gut. Maintaining a balance of good bacteria (85%) and bad bacteria (15%) is crucial for optimal digestion and overall health. Gut microbiota educates the immune system to recognize and respond to pathogens.
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Nurturing Microbiota: To maintain a balanced immune system, prioritize fiber-rich foods, fermented foods, minimizing sugar/bad fats, and using antibiotics sparingly.
Inflammation
- Healing Process: Inflammation is the body's natural response to injury, involving heat, pain, redness, and swelling, to protect and ultimately heal the affected area.
Chronic Inflammation
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Causes: Chronic inflammation, a precursor to disease, stems from processed foods, refined sugars, omega-6 oils, environmental toxins, stress, lack of sleep, negative thoughts/feelings, lifestyle choices, food allergies, overuse of alcohol, and more.
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Management: Anti-inflammatory foods include a wide variety of vegetables/fruits, whole foods, oily fish, plant-based products, pre/probiotics, fermented foods, omega-3 fatty acids, and natural herbs/spices (e.g., turmeric, ginger).
Gut-Brain Axis (GBA)
- Communication: The vagus nerve acts as a communications highway between the gut and brain, influencing emotions, digestion, and overall body responses. Balanced gut microbiota supports mood, brain function and cognitive abilities.
Neurotransmitters (NT)
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Gut Production: The gut produces over 90% of serotonin and 50% of dopamine, vital brain chemicals.
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Nutrient Dependence: NT production relies on adequate quantities of all macronutrients (proteins, fats, carbs) and vitamins/minerals.
Serotonin
- Mood Modulation: Serotonin, the "feel-good" hormone, is influenced by tryptophan (found in protein sources) and B vitamins. Complex carbs can quickly raise serotonin levels.
Dopamine
- Motivation and Focus: Dopamine, the "motivation" hormone, is influenced by tyrosine (e.g., meat, dairy). Antioxidants and good sleep/stress management support balanced levels.
Stress & Digestion
- Impact: Chronic stress negatively alters gut microbiome, digestion, and neurotransmitter levels (e.g., increasing cortisol, and decreasing serotonin), causing digestive issues, nutrient absorption problems, and numerous health consequences.
Natural Digestive Aids
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Zinc: Crucial for enzyme production and hydrochloric acid release in the stomach. Deficiency can hinder nutrient absorption.
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Bitters: Bitter herbs/plants stimulate digestive juices, aiding in food breakdown and nutrient absorption, consumed before a meal.
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Apple Cider Vinegar: Diluted ACV stimulates stomach acid, aids in nutrient absorption, and helps control blood sugar levels.
Prebiotics and Probiotics
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Prebiotics: Prebiotics are fiber-rich foods that feed probiotics. Examples include onions, leeks, garlic, bananas, berries, oatmeal, legumes, and cruciferous veggies.
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Probiotics: Probiotics are beneficial bacteria that support the gut microbiome. Fermented foods are a primary source. Probiotic supplements may be helpful in situations where gut integrity is compromised, or for repopulating after antibiotics.
Fermented Foods
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Benefits: Fermented foods increase nutrient value and improve digestion due to the lacto-fermentation process.
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Cautions: Individuals with gut issues (SIBO, Candida) should avoid fermented foods until the gut is healed.
Phytic Acid
- Impact: Phytic acid (phytates) in legumes, grains, nuts reduces mineral absorption in the body, but has protective benefits against certain diseases. Soaking, fermentation, or sprouting may deactivate the acid and improve nutrient availability.
Bone Broth
- Benefits: Bone broth, rich in amino acids, minerals, and collagen, supports gut health, digestion, and overall well-being. Homemade broth is ideal.
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Description
This quiz is designed to deepen your understanding of nutrition and digestion processes essential for personal health. From understanding enzymes in saliva to the digestive hormones affecting appetite and satiety, you'll explore key concepts that can enhance your nutritional knowledge for personal or professional growth.
