F eeling bloated, gassy, tired? These symptoms might mean your digestive system isn’t working at full throttle. And because our digestive tract is the gateway to a strong immune system, keeping it running smoothly is necessary for overall good health.

One of the best and easiest ways to maintain optimum digestive health and to keep the “IN” out of digestion, is to drink enough liquids—water, tea, juices, milk—all of which contribute toward a healthy daily fluid intake. According to James Kolumban, R.D., Director of Food and Nutrition Services at Bronson Methodist Hospital, Kalamazoo, water plays a major role in good digestion and brain function, and is the essential element in maintaining a healthy digestive tract. “Water is a macronutrient,” he says. “And when the cells don’t get enough water, they shrink.”

Kolumban suggests that people drink at least eight glasses (56-64 ounces) of water a day, and that men usually need more—up to 12 glasses a day depending on weight. “It’s also based on calorie intake,” he states. “We get a lot of water in the foods we eat, especially from vegetables and fruits, so take that into account as well.”

The food we eat is not in a form that the body can use immediately as nourishment. Food and drink must be changed into smaller nutrients before they can be absorbed into the blood and carried to cells throughout the body (www.clevelandclinic.org/health/). It’s in the large intestine that water is necessary to take that “slurry of food and drink” and move it through the digestive system. “Otherwise, food gets impacted and the nutrients aren’t released properly,” Kolumban says. “If your body is already absent of water, the slurry gets thicker and it’s harder for nutrients to be absorbed.”

Fiber also plays an important role in our state of health and disease prevention. It is equally important to understand that different plant fibers have different actions on the human metabolism. There are two types of fiber: soluble and insoluble. Examples of water-soluble fibers are oat bran, pectin (in fruits and in vegetables such as squash and carrots), and gums and mucilage (in beans), which are effective in lowering serum cholesterol levels and blood sugar levels. “These water-soluble fibers have the ability to form viscous gels which slow down the rate of starch digestion and the rate of blood glucose absorption,” Kolumban says.

An example of insoluble fiber is wheat bran, which has a high amount of cellulose and acts as a water holding agent. “It increases the volume of the stool and reduces the transit time of the intestines contents,” he says. “Wheat bran is commonly used to ensure regularity and control diverticular disease. It is recommended to follow the standard dietary guidelines of 25 to 35 grams a day.”

The Enzyme Factor
Enzymes and hormones control the digestive system by breaking down food particles so the body absorbs nutrients. Our bodies naturally produce two types of enzymes: digestive and metabolic, as they are needed. Food enzymes can only be consumed orally through raw vegetables and/or digestive supplements. “For basic digestion, many people find supplemental digestive enzymes beneficial,” says Kate Wunderlin at the Natural Health Center, Kalamazoo. “Probiotics and acidophilus are both considered ‘friendly bacteria’ that help promote healthy digestion.”

Jeff Wendland, also at the Natural Health Center, suggests that people look for a broad-spectrum digestive enzyme, as each ingredient works differently. “Some contain protease that helps digest proteins. And amylase helps digest carbohydrates,” he says. Other enzyme ingredients include lipase, for digesting fats, and cellulase, used to help digest fiber. “The idea is to take one or two capsules before a meal, so digestion activity begins sooner. People have reported that they have less bloating, less gas, and don’t feel as sluggish after meals,” Wendland notes. “The other big thing about digestive enzymes is you can increase your energy levels. Recent research indicates that about 60 to 80 percent of our energy goes towards digestion. So by taking enzymes, the pancreas and stomach don’t have to work so hard, which eases the burden on your whole system.”

And for that occasional upset stomach? Try chewing raw ginger, which also helps counteract motion sickness, or chew some fennel. “The most gentle way to settle an upset stomach is something like papaya,” Wendland says. “It’s a chewable tablet and improves digestion a little bit and helps reduce bloating.”

Sometimes, even eating all the right foods and drinking enough liquids aren’t enough, as our digestive systems can be temperamental. To that end, internal cleansing might help. “Many of our customers like to detoxify or cleanse their colons seasonally,” Wunderlin says, “especially if dealing with digestive disorders or just to help rid the body of built up toxins.”

Internal cleansing can be accomplished in several ways. There are multi-herb products for general cleansing of the liver and gallbladder, and fiber cleansers for the colon. It’s important, however, to follow the dosage instructions, adding or subtracting the amounts until it feels right. “You know you’ve got the right dosage when you’re having two to three productive bowel movements a day,” Wendland says. (Keep in mind that bowel regularity differs for each individual.) When following a cleansing or detoxification regimen, Wunderlin recommends increasing fruits and vegetables that help produce natural enzyme activity.

A healthy digestive system requires practicing moderation and making good nutritional choices, as many digestive problems can be prevented or reduced through lifestyle.