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When the going gets
TOUGH
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B R O U G H T T O Y O U B Y T H E I N S T I T U T E F O R V I B R A N T L I V I N G
When The Going Gets Tough…Your digestive system rarely gets the respect it deserves. In fact,
when many people think of digestion, they don’t think beyond
the bathroom.
The reality is your digestive system’s functions go way
beyond breaking down food, sending nutrients into
your bloodstream and eliminating waste products. Your
digestive health influences and is influenced by many
different body systems.
When your digestive function suffers, you open
the door to nutritional deficiencies, food and
environmental allergies, parasites, increased
absorption of toxins, poor immune function,
inflammation, fatigue, and all manner of chronic,
degenerative diseases.
Of these, three areas in particular are especially critical,
namely immune health, healthy weight, and detoxification.
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W H E N T H E G O I N G G E T S T O U G H
Digestion and Immunity
Believe it or not, your digestive tract is a critical part of your
immune system. A full 75 percent of your immune system is in
your gut, which means that all of health truly starts here.
Your immune system is composed of two arms—the
innate/non-specific immune system and the adaptive/
specific immune system.
The innate/non-specific immune system includes
systems that provide overall protection against
any pathogens. These include physical, chemical,
and biological defenses such as mucus, gastric
acids, and beneficial bacteria—all of which can
be found in the digestive system. Additionally,
the innate immune system features cells such as
macrophages and proteins, which attack pathogens.
While the innate immune system acts quickly as the
first line of defense, the adaptive system takes its time
figuring out the best way to protect your body. It is made
up of organisms such as B cells and T cells that target foreign
invaders, “remembering” them and determining the best way to
attack quickly and efficiently.
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However, if these systems are compromised and you don’t have the
protection you need within your digestive system, you can get sick.
Sometimes very sick, which is just one reason to maintain healthy
digestion.
Another reason? Your weight.
Digestion and Weight Maintenance
Your intestines contain friendly bacteria (flora) that play a role
in controlling inflammation as well as body weight. More
specifically, these intestinal bacteria influence your
body’s ability to pull nutrients and energy from the
foods you eat, thus playing a big part in helping
control body weight.
Any disruption or imbalance of these bacteria
due to things like poor food choices or antibiotic
use can lead to low-grade inflammation and
weight gain. In fact, research is beginning to reveal
that the types of flora in the intestines determine
whether a person is lean or overweight.
Animal studies show that the majority of the
intestinal flora consists of two classes of bacteria—
Bacteroidetes and Firmicutes—and the amount of these
differs among lean and obese mice. Researcher found
that obese mice had a higher proportion of Firmicutes to
Bacteroidetes (50 percent greater) than the lean mice.
The same results were found in humans with a higher
than normal body mass index compared to lean subjects.
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W H E N T H E G O I N G G E T S T O U G H
Even more interesting, when researchers colonized lean mice with the intestinal flora from obese
mice, it led to increased total body fat in the lean mice, despite a lack of change in diet.
Plus, gut flora can affect cell metabolism in the liver and fat tissues as well. This, in turn, plays a
role in how glucose and cholesterol levels are maintained, as well as inflammation—all of which
affect your weight.
But the digestion system’s reach doesn’t stop there. Healthy digestion also relies upon healthy
detoxification.
The Digestion-Detoxification Connection
Every day, you are exposed to hundreds (if not
thousands) of chemicals, many of which did not
even exist 100 years ago. These chemicals are
present in the air you breathe, the water you drink,
and the food you consume.
Fortunately, your body is equipped with a two-
phase system to deactivate and eliminate toxins.
» PHASE 1 DETOXIFICATION
Phase 1 breaks down the toxins into water-soluble intermediary substances. It is
carried out by 10 different families of enzymes, including glutathione peroxidase and
glutathione reductase. Not only do these enzymes help prevent the oxidation of fats,
they also help to break down toxins from car exhaust, smoke, drugs, radiation, and
other carcinogens.
There are several problems that can occur during, or because of, phase 1
detoxification. First, the phase 1 detoxification process can produce free radicals.
Free radicals are highly reactive forms of oxygen that are missing an electron.
When they come into contact with normal molecules, they try to steal an electron,
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damaging the healthy cell and its DNA. It’s estimated every cell in your body takes
10,000 oxidative hits to its DNA daily!
Secondly, it can create reactive oxygen intermediates (free radicals again) that are
actually more toxic than the original substance. Some of the toxic intermediate
metabolites include: teratogens (which cause malformations in the fetus), mutagens
(which mutate cells), and carcinogens (which cause cancer). This can be dangerous
because free radical damage is involved in inflammation, and hence, heart disease,
cancer, and aging.
Thirdly, certain substances may also stimulate phase 1 enzymes, causing an
overload in the phase 2 system. The most prevalent enzymes in the phase 1 system
are the P450 enzymes. The more P450 enzymes induced in the liver, the more toxic
intermediates will be present in the body. P450 enzymes are induced by caffeine,
alcohol, dioxin, high protein diets, oranges and tangerines, paint fumes, steroid
hormones, organophosphorus pesticides, and many drugs, including sleeping pills,
contraceptive pills, and cortisone.
Fortunately, by supplementing with antioxidants, you can help offset the damage
caused during phase 1 detoxification. Nutrients that help protect the body include:
carotenoids, vitamin A, vitamin C, selenium, copper, zinc, manganese, coenzyme
Q10, and silymarin.
» PHASE 2 DETOXIFICATION
Of course, it is very important for the intermediate metabolites created in phase 1
detoxification to undergo phase 2 as quickly as possible. There is growing scientific
evidence suggesting that certain diseases are the direct result of damage to the
body from poor phase 2 detoxification. Some of the diseases that may be caused
by toxic intermediate metabolites and free radicals include cancer, Parkinson’s
disease, fibromyalgia, chronic fatigue, lupus, and immune dysfunction.
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W H E N T H E G O I N G G E T S T O U G H
In phase 2, various enzymes act directly on the toxic substances by binding
them with protective compounds, thereby either inactivating or neutralizing the
toxins, or making them more readily eliminated from your body. This function is
called conjugation; and one of its key processes requires the presence of the
enzyme glutathione-S-transferase. Other conjugates include amino acids, sugars,
methionine, and sulfur (found in garlic, onions, and cruciferous vegetables like
broccoli and cabbage).
Just as there are substances that induce phase 1 enzymes, there are also
substances that increase activity of phase 2 detoxification enzymes. Flavonoids,
found in fruits, vegetables and many herbs, help induce detoxification. Ellagic acid,
found in red grape skin, induces several phase 2 enzymes while decreasing phase
1 activity. Other substances that can induce phase 2 enzyme activity include garlic,
rosemary, soy, and cabbage.
Once the substance has been transformed in phase 2 detoxification, it has to
be eliminated from the body through the bile or the urine. Bile is stored in the
gallbladder and released into the intestine to aid in fat digestion and absorption. It
carries many end products of detoxification (including hormones) into the intestines,
where they can be excreted.
Organs of Elimination
In the same way that there are two phases for detoxification, there are also multiple roles that your
organs play in the elimination process. Operating like the well-oiled machine that it is, your body
doesn’t have just one method of elimination, so when one channel cannot handle all the waste in
your body, then another body system will take up the slack.
The main systems involved in keeping you healthy and toxin free are the intestines, liver, and
kidneys.
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» INTRODUCING YOUR INTESTINES
Remember how we said that your digestive health plays a
big role in immunity? Well, in his book, Food Is Your Best
Medicine, Dr. Henry G. Bieler describes how toxins in your
colon eventually produce symptoms of disease in other
parts of your body. He calls the lining of the digestive tract
your first line of immune defense. The mucous membranes
that line your intestines are not only designed to absorb
nutrients, but to reject poisonous substances and waste.
They act as a type of selective filter.
When these membranes are overloaded with toxic
material, they become irritated and inflamed. They
no longer are able to process nutrients correctly and
absorb them properly. This gives rise to colitis and other
inflammatory bowel disorders, including Crohn’s disease,
celiac disease, and ulcerative colitis. All of these diseases involve a breakdown of the
intestinal mucosa due to inflammatory processes.
Inflammation and swelling in your intestines also lead to an increased absorption of
toxic materials into the blood and lymph streams, a condition known as leaky gut
syndrome. This gut leakage creates a cascade of negative reactions that adversely
affect every system of your body.
» LEAN ON YOUR LIVER
Your liver is the back-up system to the
intestines. All of the blood coming out of your
intestinal tract passes through the liver before
being carried to other parts of the body. Just as
your intestines are the primary external organ
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W H E N T H E G O I N G G E T S T O U G H
of elimination (meaning the primary way toxins are pushed out of the body), the liver
is the most important internal organ of detoxification. Its primary job is to neutralize
toxins that get into your system.
In essence, your liver is your second line of defense. When the first line of defense—
your intestines—has been compromised, your liver acts as a backup defensive to
keep toxic substances out of your blood. It is able to do this thanks to hundreds of
enzyme systems that both break down toxins and process nutrients.
In today’s world, your liver has a tough go of it. Not only does it have to process
toxins generated by poorly digested nutrients and leaky gut syndrome, it also has
to process food additives and environmental toxins. With the average person in
America consuming several pounds of these chemicals each year, the liver has its
job cut out for it.
If your liver is burdened with an excessive load of toxins, over time it will begin to
weaken. As the liver gets weaker, it becomes less efficient in filtering toxins, and
your body’s second line of defense starts to crumble. This gives rise to frequent
headaches, sluggishness, lethargy, skin problems (i.e. acne and eczema), weight
gain, bloating, high or low cholesterol, thyroid problems, and PMS symptoms in
women.
» THE KIDNEY CONNECTION
While your liver’s primary job is to prevent
toxins from the gastrointestinal tract from
entering your blood, the primary job of the
kidneys is to filter these wastes out if (and
when) they are in the blood. So, when the
first and second lines of defense have been
breached, your kidneys now take a hit from the
excessive load of toxins.
When the urinary passages are overwhelmed
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with irritants, they will become inflamed. This can give rise to various inflammatory
disorders of the urinary tract, and problems like burning urination, irritable bladder,
and frequent kidney and bladder infections. Skin eruptive diseases, swollen
lymph nodes, fluid retention and reproductive problems can also be linked to an
overburdened urinary system.
Acid is the primary waste material that your kidneys filter out of the blood. However,
as your kidneys weaken from nutritional deficiency and an overload of toxins, they
become less efficient at removing acid waste. When they can no longer handle the
acid load, your body has to adopt other measures to neutralize the acid.
To do this, it “borrows” potassium and magnesium from muscles and calcium you’re
your bones to buffer the acid. This results in a breakdown of structural systems
in your body, causing muscle tension and pain, headaches, back pain, leg pain,
osteoporosis, and (arthritis. The calcium used to buffer these acids can also result in
kidney stones and calcification of tissues.
Digestive Conditions and Diseases
Clearly your body’s systems do NOT operate in isolation!
There is an intricate interconnectedness that can spell
health or havoc, depending on your ability to absorb
nutrients from your diet. This means that, even with the
best of intentions, you may be unwittingly undermining
even the most proactive attempt to take care of your
health.
While you may not be able to readily identify things like systemic inflammation, the balance
between Bacteroidetes and Firmicutes, or how well your body is detoxing, you can take note
of common digestive issues such as constipation, diarrhea, gas and bloating, irritable bowel
syndrome (IBS), heartburn, ulcers, and acid reflux.
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W H E N T H E G O I N G G E T S T O U G H
» CONSTIPATION
Constipation is one of the most common digestive health concerns. In fact, in the
United States, constipation accounts for seven million physician visits per year.
Chronic constipation affects almost one in six adults. Annually, it costs an average of
$3,000 per patient to do all the tests necessary to diagnose chronic constipation and
another $4,500 per person to provide treatment.
Constipation can be triggered by a myriad of factors. One of the most common is
traveling or any change in daily schedule that interferes with your usual bathroom
habits.
Certain medications also can cause constipation. These include antidepressants
(excluding the SSRIs), calcium channel
blockers, pain medications, diuretics,
antihistamines, antispasmodics,
anticonvulsants, anti-Parkinson drugs,
and aluminum antacids.
Chronic constipation is also a hallmark
of many health conditions, including
stroke, multiple sclerosis, Parkinson’s
disease, diabetes, pelvic floor
dysfunction, and hypothyroidism…just to
name a few.
On the emotional side, stress can
cause things to become plugged up.
In a study of male college students
published in 2010, researchers
discovered that life stress was
significantly higher in the constipated
college students compared to the
control group. A similar study of children
The Problem With Laxatives
Laxatives are often the first choice to resolve constipation, however, they are not ideal because of their potentially adverse side effects.
First, laxatives interfere with helpful intestinal bacteria and cause constipation to become chronic. Second, they can cause cathartic colon, structural damage to the colon associated with stimulant laxatives.
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and adolescents found that constipation occurred significantly more frequently in
children exposed to stressful life events.
Finally, lack of exercise and inadequate fluid intake can also lead to constipation.
» DIARRHEA
Diarrhea is technically defined as loose, watery bowel movements. It often involves
gas and abdominal cramping and can frequently involve multiple trips to the
bathroom.
Diarrhea occurs when the food and drinks you consume are either digested too
quickly or ingested in too large an amount (or both) through the colon. While your
colon normally absorbs liquids from the food you eat, leaving a somewhat solid
stool, if the liquids from the foods aren’t properly absorbed, the result is a watery
bowel movement.
Most often, diarrhea is fairly common and not very serious. In fact, the average
person will experience diarrhea a couple of times a year. However, for some people,
diarrhea can last for weeks. In these cases, diarrhea can be a sign of a serious
disorder, such as inflammatory bowel syndrome (IBS) or other chronic diseases of
the large intestine.
Diarrhea is most commonly caused by a virus that infects the gut and lasts a couple
of days. Viruses that can cause diarrhea include Norwalk virus, cytomegalovirus and
viral hepatitis. Rotavirus is a common cause of childhood diarrhea.
Bacteria and parasites such as Giardia lamblia and cryptosporidium can also cause
diarrhea. Common bacterial causes of diarrhea include campylobacter, salmonella,
shigella and Escherichia coli (E. coli). This type of diarrhea is frequently referred to as
travelers’ diarrhea.
Many medications can cause diarrhea, the most common being antibiotics.
Antibiotics (literally anti-bacteria) don’t different good from bad bacteria and destroy
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W H E N T H E G O I N G G E T S T O U G H
them both, which can disturb the natural balance of flora in your intestines. This
disturbance sometimes leads to an infection with bacteria called Clostridium difficile,
which also can cause diarrhea.
Several foods can cause diarrhea, including gluten, lactose, and artificial sweeteners.
Gluten is a protein found in certain grains, namely wheat. Many people cannot
digest gluten, and therefore experience gas, bloating or diarrhea after eating such
products.
Similarly, lactose is a sugar found in milk and other dairy products. Many people
have difficulty digesting lactose and can get diarrhea after eating these types of
products.
Artificial sweeteners such as maltitol, sorbitol, and mannitol are frequently found in
chewing gum and other sugar-free products. They can frequently cause diarrhea,
especially when consumed in large quantities.
Finally, conditions such as hyperthyroidism and diabetes can also cause diarrhea.
If diarrhea is chronic rather than sporadic, it may be a symptom of other digestion
issues, namely Crohn’s disease, colitis, celiac disease, and irritable bowel syndrome.
» IRRITABLE BOWEL SYNDROME
Irritable bowel syndrome (IBS) is often marked by gas, cramping, and diarrhea, which
can be cause by a proliferation of unhealthy gut bacteria, improper or incomplete
digestion, anxiety, and damaged and irritated intestinal mucosa lining.
In addition, stomach acid normally provides a barrier against bacteria, fungi, and
other organisms that are present in food and water. People with inadequate stomach
acidity may therefore be at risk of having “unfriendly” microorganisms colonize their
intestinal tract. Some of these organisms produce toxic substances that can be
absorbed by the body.
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» GAS AND BLOATING
Both gas and bloating can occur when the foods or beverages you consume
negatively impact your digestive system. See, all injuries—whether due to trauma,
bacterial or viral infections, toxins or allergens—are characterized by an inflammatory
response.
No matter where the injury occurs, the physical manifestations are the same—
redness, pain, stiffness and a reduced range of motion. Other consequences of
inflammation are bloating and swelling, which excess fluid retention in our tissues. For
example, when injury occurs in the intestinal tract, the abdomen and midriff can swell…
or bloat as it were.
When it comes to gas, there are only two sources: swallowed air (which is rare) or
intestinal bacteria. When you ingest certain foods—usually sugars or non-digestible
starches or cellulose—if they are not digested properly when they pass through the
small intestines, the bacteria involved in the digestion process produce gas.
» ULCERS
When you are talking ulcers, it is nearly impossible to not discuss H. pylori.
Helicobacter pylori (H. pylori) is a spiral-shaped bacterium that can withstand the
highly acidic environment of the stomach. It can adhere to the lining of the stomach
and cause damage, although it may not always cause symptoms in affected
individuals.
It is well established that H. pylori causes more than 90 percent of duodenal ulcers
and more than 80 percent of stomach ulcers. H. pylori also causes gastritis, an
inflammation of the stomach lining, which can lead to chronic inflammation or loss of
function of the cells (atrophic gastritis).
Although H. pylori infects the stomach, it has been shown to play a role in the
development of numerous non-gastrointestinal diseases. Research suggests that
H. pylori can cause systemic inflammation as well as decrease the absorption of
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nutrients, thereby increasing the risk of several diseases, including cardiovascular
disease.
Approximately two-thirds of the world’s population is infected with H. pylori. In the
United States, it is estimated that 20 percent of people under 40 years old and half
of those over 60 years are infected.
» ACID REFLUX AND GERD
Acid reflux occurs when the gastric contents of the stomach, including digestive
hydrochloric acid, “backs up” into the esophagus. The result is chest pain, heartburn,
and a burned or ulcerated esophageal lining. This tissue damage can cause
hoarseness, constriction, and difficulty swallowing.
Several factors can cause or contribute to acid reflux, including:
• Hiatal hernia
• Excess weight
• Lying down immediately following a meal
• Eating less than two hours before bed
• Spicy, fatty, or acidic foods
• Alcohol or caffeine
• Smoking
• Certain medications, such as NSAIDs, blood pressure meds, and some muscle
relaxants
When acid reflux occurs more than twice a week, it is often characterized as
gastroesophageal reflux disease, or GERD.
GERD can be uncomfortable at best, painful at worse, and even downright
dangerous in extreme cases. And the treatments for this condition follow similar
lines.
While some lifestyle modifications such as losing weight or sleeping with your head
slightly elevated have been shown to help, most GERD sufferers have to rely on
medications (usually proton pump inhibitors) or even undergo surgery. However,
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long-term intake of PPIs has been raising concerns as of late, and any form of
surgery is a risky endeavor.
Safe and Effective Solutions for Digestive Health
Like nearly every other health condition, diet
plays a critical role in optimal digestion. The
first thing to do is eliminate the foods that put a
strain on your GI tract and throw off the delicate
balance of bacteria in your intestines. These
include spicy foods like chili peppers and any
products that contain refined sugar, refined
carbohydrates (like white flour) and trans fats.
Once these foods are out of your system,
you will likely notice positive changes pretty
quickly. You can accelerate these benefits
by certain foods into your diet—namely fiber,
water, and two very special fruits.
» FABULOUS FIBER
Fiber is a digestion superfood! It not only
helps ease constipation but can bulk up
fecal matter to help alleviate diarrhea.
Ideally, want to aim for 25–35 grams of
fiber per day, preferably from food. . But
most Americans consume way less than
this.
Fill Up On Fiber
INSOLUBLE FIBER:
* FRUITS
* VEGETABLES
* WHEAT BRAN
* SEEDS
* POPCORN
* BROWN RICE
* WHOLE-GRAIN PRODUCTS
(such as breads, cereals and pasta)
SOLUBLE FIBER:
* APPLES
* ORANGES
* PEARS
* PEACHES
* GRAPES
* PRUNES
* VEGETABLES
* SEEDS
* OAT BRAN
* DRIED BEANS
* OATMEAL
* BARLEY
* RYE
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W H E N T H E G O I N G G E T S T O U G H
There are two kinds of fiber—soluble and insoluble. Soluble fiber attracts water and
forms a gel-like substance, which slows digestion and helps you feel fuller longer.
Insoluble fiber adds bulk and helps to keep waste materials moving through the
intestines. Insoluble fiber does not dissolve in water, so it passes through the GI tract
relatively intact.
Good sources of soluble fiber include oats, flaxseed, apples, nuts, beans, cucumbers,
celery and carrots. Insoluble fibers are found in oatmeal, oat bran, seeds, darak leafy
vegetables, nuts, fruit, and dried beans.
If you’d like an extra fiber boost, you can also use fiber supplements. Look for
products that contain ingredients such as barley, alfalfa, flaxseed, and oat bran.
Just remember to hydrate adequately as you increase your fiber intake. If you up
your fiber but don’t take in enough fluids to keep that bulk on the move, you can
actually contribute to constipation. (Think of a beaver dam…you get the idea!)
Aim for eight 8-ounce glasses of water per day. One great trick for doing this is to sip
on water throughout the day, since downing a big glass all at once may make you
urinate more without helping you pass stool.
» POWERFUL PINEAPPLE AND PAPAYA
Great digestion goes tropical with papaya
and pineapple. Not only are these fruits
rich in both fiber and antioxidants, but they
are a great source of digestive enzymes.
Specifically, pineapple contains the enzyme
bromelain, while papaya is rich in papain.
These enzymes work in harmony with your
digestive system to break down protein-rich
foods like meat, poultry and dairy so that their
nutrients are better absorbed by the body. Plus,
both of these enzymes have anti-inflammatory
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properties, making them helpful in relieving stomach upset and ulcers.
Just watch your intake careful. Too much can leave you feeling gassy and bloated.
Superior Supplementation
While a healthy diet is the foundation of great digestion, there are several supplements you can
use to support your body’s detoxification efforts and boost your GI health.
On the detox front, these include green foods, milk thistle, and oil of oregano. For digestion, be
sure to include probiotics, digestive enzymes, aloe vera, amino acids, licorice, and betaine.
Green Foods
While there are foods that are green
(and quite healthy)—things like spinach,
broccoli, lettuce, and peppers—when we
say green foods, we mean something a bit
different. This moniker is most often used
to refer to a category of nutrients that work
to detoxify the body. These include:
• Spirulina
• Chlorella
• Alfalfa
• Barley grass
• Watercress
» PARSLEY
Spirulina detoxifies the kidneys
and liver, inhibiting the growth
of fungi, bacteria, and yeasts.
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Because spirulina is so easily digested, it yields quick energy. It is also strongly anti-
inflammatory.
Chlorella is a well-known algae that is an especially effective detoxifier and anti-
inflammatory agent, thanks to its high chlorophyll content, which stimulates these
processes. Because of chlorella’s growth factor, this algae also promotes growth and
repair of all kinds of tissue, including those in the digestive tract.
Alfalfa is grass that contains a rich store of calcium, magnesium, phosphorus, and
potassium in a balanced ratio that promotes absorption. Barley grass is an excellent
source of all the amino acids, calcium, and iron.
Watercress is a natural blood, kidney, and liver purifier. Plus, it acts as a mild diuretic
and laxative to keep you regular.
Parsley is not only a natural detoxifier, it is also a powerful antioxidant, rich in
carotenoids and vitamins A and C. Plus, parsley boasts a number of critical minerals,
including calcium and iron.
» MILK THISTLE
Milk thistle is a great source of silymarin, a group of flavonoids proven effective
against liver disease in more than 300 studies. Silymarin acts as an antioxidant
and inhibits depletion of glutathione. It also accelerates regeneration of damaged
cells and prevents the reabsorption of toxins that have been passed into the
gastrointestinal tract.
» OIL OF OREGANO
The ancient Greeks recognized oregano for its potent antiviral, antibacterial, and
antifungal properties. Nineteenth-century physicians recommended oregano as a
general tonic.
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Today, oil of oregano is used for a myriad of health benefits, including reducing
inflammation, promoting immune health, enhancing lung function, and supporting
optimal digestive health.
» PROBIOTICS
You cannot turn on the TV or open a
magazine without someone touting
the digestive health benefits of
probiotics. And with good reason!
These microscopic “good” bacteria
can wipe out most intestinal
problems, from basic irregularity and
constipation to chronic diarrhea and
IBS, and even gas, bloating, and acid
reflux.
But not all probiotics are created
equal. First of all, many products only
contain one, two, or three strains of
bacteria. Ideally, you’ll want to find
a product that contains a great mix
of both Lactobacilus strains and
Bifidobacterium (often found in the
colon and vagina) strains, including:
• Lactobacillus rhamnosus—can survive the acid and bile of the stomach and
intestine
• Lactobacillus casei—can survive a wide pH and temperature range; also
complements the growth of L. acidophilus
• Lactobacillus acidophilus—Latin for “acid-loving milk bacterium;” ferments
sugars into lactic acid
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• Lactobacillus plantarum—found in saliva; can liquefy gelatin Lactobacillus
bulgaricus—also known as L. delbrueckii; feeds on lactose to produce lactic acid
• Lactobacillus salivarius—can digest protein quickly; can liquefy gelatin
• Lactobacillus reuteri—secretes reuterin, a substance that has antibiotic and
antimicrobial properties
• Bifidobacterium bifidum—helps synthesis B vitamins and vitamin K in the
intestines
• Bifidobacterium longum—synthesizes 19 different amino acids; digests the sugars
in breast milk
• Bifidobacterium breve—breaks down a wide variety of food, including “non-
digestible” plant fibers; ferments sugars
• Bifidobacterium lactis—often used interchangeably with B. animalis; produces
acids that reduce pH
• Streptococcus thermophilus—helps lactose-intolerant people to digest dairy
Next, you want to make sure these miraculous organisms are able to pass through
the murderous hydrochloric acid of the stomach—ALIVE! Not an easy task! One
great way is to look for a product that offers “delayed-release” capsules that deliver
the living probiotics necessary to balance your gut’s microflora and help fix any
digestive problem quickly.
» DIGESTIVE ENZYMES
Another simple yet powerful solution is the use of digestive enzymes. Your body
needs digestive enzymes to break down the food you eat—whether it’s fat, protein
or carbohydrates—into accessible nutrients to sustain your body.
Digestive enzymes are also your body’s most important anti-inflammatory
substances. They work within your bloodstream to boost your body’s repair process
and keep the inflammatory response under control. This is particularly important
when it comes to digestive issues such as diarrhea, colitis, Crohn’s disease, and IBS.
In addition to bromelain (from pineapples) and papain (from papayas), which we
discussed earlier, there are several pancreatic enzymes to look for. These include:
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• Protease—breaks down protein
• Cellulose—breaks down fiber
• Amylase—breaks down carbohydrates
• Lipase—breaks down fat
» ALOE VERA
Aloe vera gel has been used for centuries as a digestive tonic. It contains
polysaccharides, essential fatty acids, salicylates (aspirin-like substances), and 34
amino acids to help promote optimum bowel health.
Aloe increases the bioavailability of both water- and fat-soluble vitamins, and
has been credited with improving the digestion and assimilation of dietary
protein. Additionally, aloe promotes a natural and gentle laxative effect to help
with occasional constipation, and has been shown to be remarkably effective in
combating harmful bacteria, yeast and viruses, especially against H. pylori.
» AMINO ACIDS
The key to the amino acids’ benefits lies in their ability to neutralize. The liver
must immediately neutralize anything that produces ammonia in the body. The
two biggest ammonia producers are animal protein and over-the-counter drugs
including pain relievers, sedatives, and diuretics. No wonder America has so many
health concerns!
Within the amino acid family, four are particularly powerful when it comes to
detoxification and digestion: cysteine, methionine, glutathione, and taurine.
Cysteine may help to detoxify heavy metals such as mercury, lead, and cadmium.
Its use orally may reduce alcoholic liver damage and even protect against
environmental pollutants including carbon monoxide, chloroform, and certain
herbicides.
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W H E N T H E G O I N G G E T S T O U G H
Methionine is a natural chelating agent and may help the liver detoxify heavy metals
absorbed through the skin. It also helps neutralize ammonia and creates ammonia-
free urine, which reduces the occurrence of bladder irritation and infections. It is also
thought to help repair and protect irritated or ulcerated esophageal tissue.
Glutathione is primarily synthesized in the liver. It is involved in DNA synthesis and
repair, protein and prostaglandin synthesis, amino acid transport, and metabolism
of toxins and carcinogens. Glutathione deficiency is associated with aging, diabetes,
and gastrointestinal disease, as well as several neurodegenerative disorders affected
by a poorly functioning liver.
Lastly, taurine helps to stimulate the bile synthesis necessary for proper metabolism.
Plus, it has great antioxidant properties.
» LICORICE
No, we aren’t talking about those amazing ropes of red and black deliciousness.
Instead, we are referring to deglycyrrhizinated licorice (DGL).
While most of the research on DGL has been focused on upper GI health, including
ulcer healing, its use clinically finds that it helps to reduce intestinal irritation.
Additionally, a form of DGL—glycyrrhetic acid—has been used outside the U.S. for
treating gastric and duodenal ulcer disease.
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» B E T A I N E
This natural compound helps increase digestive activity and helps prevent the loss
of potassium that often results from digestive complaints. It also helps to produce
the hydrochloric acid your stomach need to properly digest food. Plus, research
shows that betaine can help lower homocysteine levels by up to 75 percent.
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B R O U G H T T O Y O U B Y T H E I N S T I T U T E F O R V I B R A N T L I V I N G
Digestive Health Equals Optimum Health
Maintaining healthy digestive function is
foundational to all other health pursuits. Even
those fortunate enough not to suffer from
digestive dysfunction should take steps to protect
healthy GI function, which is critical for sustained
healthy aging.
Clinical practice and testing clearly demonstrate
it is the rare individual who has a totally pristine
digestive tract. Optimal absorption of nutrients
from foods and supplements consumed depend
upon optimal digestive health.
Use of specific nutrients to protect, soothe and
support the colon is the first step toward health
optimization for the entire body.