You’ve heard it said that “you are what you eat”, right? A more accurate version would be: “you are what you absorb from what you eat.”
We all need to break down food into basic nutrient forms, proteins into amino acids−for instance, before our body can absorb them into the bloodstream. This starts in the mouth, by chewing the food into smaller particle forms. The stomach takes that process further along by using stomach acid and digestive enzymes to break food up even further. Ideally this mix meets the small bowel in a totally digested form, ready for transport to your cells.
One of the reasons so many of us have digestive symptoms of ‘upset stomach’, gas bloating or bowel irregularities is the failure to achieve this digestion, and the subsequent maldigestion of unabsorbed food by colonic bacteria.
So, how does this relate to chewing gum? The act of chewing is a signal to the digestive tract that food is on its way down, and that acid and enzymes will be needed ASAP. Which is a great idea if well chewed food is in the pipeline. If not, the stomach will still secrete digestive juices, which can be irritating to both the stomach and small bowel. Furthermore, if real food shows up later, the ability to produce digestive acid and enzymes may be somewhat depleted. This is complicated by the 30-40% reduction of digestive enzyme output that most of us experience by our 40’s. Here are a few simple measures that can maximize nutrient absorption and limit gut irritation:
–avoid chewing gum, especially if you anticipate eating within the next 2-3 hours
–eat slower, chewing your food well. You’ve no doubt heard that you should nearly liquefy your food before its swallowed. This also gives your stomach more time to recognize that “I’m full” and cut your appetite (and hopefully the number of calories eaten) in the process.
–consider taking a digestive enzyme supplement just before or with routine meals. Some of the common ingredients to look for in a supplement include :
-bromelain: a great general digestive enzyme, although as it is pineapple derived, you may need to avoid this if you have an allergy to that fruit.
-papain, another good general digestive aid, derived from papayas
-amylase and other related proteases
-lipase, or ox bile salts for fat digestion
-cellulose for carbs. If you eat legumes as a protein source, also look for alpha-galactosidase, as many beans need extra help to digest their ‘amylase-resistant’ carbs.
A two week trial of these measures can make a significant difference in a number of mid-life digestive disorders.
As always, consult your physician about your specific situation and the appropriate medical therapy.
