Are Bread and Pasta in the US Making You Sluggish? Part II

Are You Struggling with Other “Digestive Upsets?”

What do we mean by Digestion? Food is fuel. FOOD is our FOUNDATION of health. You can also think of FOOD as your best MEDICINE. All of these phrases are used to sum up the complex process of turning the steak dinner or green salad you had for dinner into the fuel that our bodies need for structural support and metabolic processes.

Food must be broken down into its component parts—for example, amino acids from proteins we eat, glucose as an end product fuel from all our food, vitamins, minerals—all have to be released from the food we eat to to be absorbed into the bloodstream to then serve as fuel for our cells.

Digestion in humans begins in the mouth, where food is chewed and mixed with saliva, where starches and simple carbs begin to be converted to glucose, where sweet tastes (natural or artificial sweeteners) begin to stimulate insulin release from the pancreas, and so on. These nutrients that are begun to be released in the mouth then travel down the esophagus to the stomach.

In the stomach, food is mixed with gastric acid to help break it down further for absorption before it moves on to the small intestine where much of the remaining digestion and absorption take place. In the small intestine digestive enzymes begin the monumental task of turning food into the building blocks and fuel to run our body and nutrients are absorbed before the food waste is processed in the large intestine and then excreted.

Digestive enzymes play a crucial role in digestion
by breaking down complex food molecules into
simpler forms that can be easily absorbed by the body.

Let’s look closer at each step and the digestive enzymes involved:

1. Mouth - Salivary amylase is the enzyme that begins the digestion of carbohydrates by breaking down starches into simpler sugars, such as glucose. Release of glucose, or the sweet taste of more potent artificial sweeteners, start the release of insulin from the pancreas.
2. Stomach – Pepsin activated from pepsinogen in the stomach’s acidic environment and breaks down proteins into smaller peptides.
3. Small Intestine - The pancreas secretes several key enzymes into the small intestine:

• Amylase which continues the breakdown of carbohydrates.

• Lipase which breaks down fats into fatty acids and glycerol.

• Proteases such as trypsin and chymotrypsin further digest proteins into smaller peptides and amino acids.

• Brush border enzymes are located on the microvilli of the intestinal lining and complete the digestion of carbohydrates and proteins. Some examples include lactase which breaks down lactose into glucose and galactose, and maltase which converts maltose into glucose.

Without these enzymes, the body would struggle to process food effectively, leading to malnutrition and digestive disorders. Once the food is broken down into its simplest forms (small peptides, amino acids, simple sugars – monosaccharides and disaccharides, and fatty acids), these nutrients can easily pass through the intestinal walls and enter the bloodstream.

Why is it critical to have optimal digestive health?

• Healthy digestion helps maintain the integrity of the gut lining, which serves as a crucial barrier to prevent harmful substances (such as incompletely digested molecules and proteins) from entering the bloodstream where they may be treated as “foreign” by a vigilant immune system and cause adverse reactions.

• Healthy digestion is critical for energy production, gut health, prevention of digestive disorders such as bloating, gas, indigestion, and conditions like lactose intolerance and pancreatic insufficiency.

• Healthy digestion is a key factor in weight management by regulating appetite and metabolism. Inefficient digestion may lead to overeating or nutrient deficiencies.

• Healthy digestion serves the link between the gut and brain, called the gut-brain axis. Proper digestion and nutrient absorption can help with mood, sleep and pain regulation, and cognitive function.

How do we improve digestion as we get older?

There is a lot of information and tips to address this question, but today I am focused on ways to insure adequate enzyme activity, because digestive enzyme production declines as we get older! Optimal production of digestive enzymes is crucial for healthy digestion, and avoiding critical nutritional deficiencies as we age.

In addition to just getting older, some people have other disorders that REDUCE or damage digestive enzymes: pancreatitis, diabetes, excess alcohol intake, cystic fibrosis, anorexia and bulimia, cancers, Celiac Disease, Irritable Bowel Syndrome (IBS), Crohn’s Disease, and Ulcerative Colitis.

Reduced digestive enzyme levels can also occur in individuals with food intolerance such as lactose intolerance or fructose malabsorption, poor diet or malnutrition, chronic stress, and certain medications: such as proton pump inhibitors (PPIs) and some antibiotics.

Signs of low digestive enzyme levels include:

• Bloating and Gas

• Diarrhea

• Constipation

• Abdominal Pain or Discomfort

• Cramping or pain in the abdomen can occur due to the buildup of gas or undigested food.

• Nausea

• Fatigue

• Weight Loss

• Nutrient Deficiencies (anemia from low iron absorption, bone pain from low calcium absorption) may manifest over time.

• Food Intolerances

• Skin Issues such as eczema or rashes

We have to take an integrated approach to improve all of these aspects through dietary changes, medical treatment, reducing medications that cause enzyme deficiencies and supplementing with digestive enzymes.

Foods and Supplements to support digestive enzyme activity:

Foods provide natural digestive enzymes and also promote enzyme production. A balanced diet rich in fruits, vegetables, whole grains, and fermented foods is key to maintaining optimal digestive function:

• Fruits:

  • Pineapple: which contains bromelain, an enzyme that helps break down proteins.

  • Papaya: Rich in papain, another protein-digesting enzyme.

  • Kiwi: Contains actinidin, which aids in protein digestion.

  • Bananas: Provide amylase and help in carbohydrate digestion.

• Fermented Foods

  • Yogurt: Contains probiotics and enzymes that aid in digestion.

  • Kefir: Fermented milk, rich in probiotics and digestive enzymes.

  • Sauerkraut: Fermented cabbage, with beneficial bacteria and enzymes.

  • Kimchi: A spicy fermented vegetable that supports gut health.

• Vegetables

  • Asparagus: enzymes that break down proteins and carbs.

  • Spinach: Rich in enzymes and nutrients that support digestion.

  • Broccoli: Contains sulforaphane that enhance digestive enzymes

• Nuts and Seeds

  • Almonds: Provide healthy fats and enzymes that aid digestion.

  • Chia Seeds: Rich in fiber and can help promote digestive health.
    (CAUTION: can interfere with Rx estradiol, Rx testosterone!)

• Whole Grains:

  • Oats: Contain beta-glucan that supports digestive enzymes

  • Quinoa: A complete protein that provides fiber and nutrients.

• Herbs and Spices:

  • Ginger: digestive properties and stimulates enzyme production.

  • Turmeric: Contains curcumin, which enhances digestion.

  • Peppermint: soothes digestive tract, promotes enzyme activity.

• Bone Broth: Rich in collagen and amino acids to support gut health and digestion.

Digestive Enzyme Supplementing is another great strategy. TruDigestZyme™ is our high quality product in the TFH Store. I started taking TruDigestZyme™ every day almost a year ago, and I can tell a difference with improved energy, less bloating, and better just overall better digestive function! So I highly recommend it.

TruDigestZyme™ features a complement of both pancreatic and intestinal enzymes highlighting the importance of both the pancreas and the intestines in the digestive process. Pancreatic enzymes of proteases, amylases, and lipases are complemented by intestinal enzymes lactase, maltase, sucrase, enterokinase, and various peptidases.

The comprehensive collection of enzymes in TruDigestZyme™ can help with various digestive problems many people face. For example, the enzyme lactase is required to break down lactose into glucose and galactose before the intact lactose can draw excess water into the bowel, and before colonic bacteria can break it down into volatile gases and acids. Though lactose (a disaccharide found only in mammals’ milk) is readily digested by most infants, normal production decreases as a child is weaned onto whole foods and may eventually cease in adulthood. Supplemental administration of lactase can support lactose digestion effectively and allow for continued consumption of milk-based products.

TruDigestZyme™ also improves digestion of sometimes hard to digest plant-based compounds. TruDigestZyme™ contains all the key enzymes I mentioned above PLUS a complement of enzymes designed to break down plant compounds and fibers that humans would otherwise be unable to digest.

• Raffinose and melibiose - carbohydrates commonly found in legumes, can be broken down by the intestinal enzyme alpha-galactosidase. In the absence of this enzyme, these carbohydrates pass into the large intestine, where microbes can ferment them and produce volatile gases (flatulence).

  • Supplemental administration of alpha-galactosidase, present in TruDigestZyme™, safely and effectively supports the digestion of these plant-based compounds and reduce bloating, abdominal distention, and those embarrassing side effects of beans.

• Beta-glucanase, hemicellulase, pectinase, xylanase, and dipeptidyl peptidase (DPPIV) are also present and improve the digestibility of plant-based foods by breaking down plant cell walls, fibers, and proteins.

• Phytase is present to facilitate the breakdown of indigestible phytates from grains and seeds, and release phosphorus, calcium, inositol, and other nutrients for absorption.

• Bromelain and papain offer additional support for protein digestion. The enzyme invertase catalyzes sugar to glucose and fructose.

TruDigestZyme™ incorporates all these digestive enzymes to provide a comprehensive formulation that functions in a wide pH range to support and facilitate healthy digestion. It has been formulated to allow flexible dosing that can be adjusted for individual needs with capsules that can be opened and contents sprinkled over food if desired. As I said, I personally started taking it a year ago, and it has been a helpful addition to my own health and resilience program.


To Your good health and improving resilience!
Dr. Vliet