Pic courtesy: Chloe and the Nurb comic video on 'how our digestive system works'
What one eats has a
profound effect on the body, especially during the seasonal transit. The high
levels of humidity from summer to monsoon make our digestion sluggish and
slow down the immune defenses esp. during the monsoon.
If our digestive system is not smooth, the constant feeling of fullness arise. And since monsoon is when you feel like binging on snacks, the problems intensify because oily foods slow down the digestive system.
For proper digestion, smooth functioning of your digestive enzymes is required. As these digestive enzymes facilitate food absorption, it is important to increase (esp. during this transit season- summer to monsoon) and maintain them.
What are Digestive Enzymes?
When we eat, our body breaks food into micro and macro nutrients. These
nutrients, in turn, are used by our body for its proper functioning. Digestive
enzymes are small proteins that work on the molecules in the food to break
them. Deficiency of digestive enzymes could lead to major problems with our
digestive tract.
First, not all enzyme supplements are created
equal. Rarely, an individual may suffer from Exocrine Pancreatic Insufficiency
(EPI), a condition in which the pancreas is unable to make the enzymes needed
to digest food. Autoimmune chronic pancreatitis and cystic fibrosis are two
conditions that may cause EPI. Patients diagnosed with this condition are in
danger of chronic malnutrition. These patients are treated with special
prescription pancreatic enzymes that are 'enteric coated'--that is, they have a
special coating that prevents them being digested in the stomach and allows
them to work where they are needed, in the duodenum. On the other hand, OTC
'enzyme supplements' are not enteric coated and relatively little of what is
taken will actually be active in the duodenum.
How Digestive Enzymes can affect gut health…
Interrupted digestive enzymes could cause digestive disorder. If food is not
properly digested and absorbed in our small intestines, it can even cause
malnourishment. And the food which doesn’t get digested, travels down through
the digestive tract, causing bloating and IBS.
There are several reasons that may cause the deficiency of digestive enzymes. A
few of them are as follows:
• Digestive enzymes are present in our saliva, intestinal juice, bile, gastric
juice and pancreatic juice. There could be any health condition which may
result in depletion of these juices.
• A few lifestyle factors may also affect digestive enzymes. Stress, not
chewing down the food properly, anxiety and even ageing could contribute to
reducing digestive enzymes.
• Excess intake of alcohol and smoking could also reduce the number of
digestive enzymes.
• Certain drugs like acid suppressants also deplete digestive enzymes.
• Some health conditions such as celiac disease, pernicious anemia, cirrhosis
and pancreatitis reduce digestive enzymes.
Here’s how you can increase digestive enzymes, naturally!
(based from research articles)
Include ghee and healthy fats in your food
Butyrate acid in ghee is
anti-inflammatory. So if your guts are causing you problems then ghee will
help. Ghee stimulates the digestive juices and helps your body absorb
nutrients. It is very effective in curbing gut inflammation. It will also ease
constipation by smoothening colon muscles and increasing their
contractility. One of the major benefits
of butyrate for the gut is that it is the main source
of fuel for the cells lining the colon, called colonocytes. Without it,
these cells simply wouldn’t survive and the intestinal environment within which
gut microbes thrive, wouldn’t exist. Hence, to help the gut microbes to
maintain the butyrate acid, they need prebiotics.
Consume
Prebiotics
Simply, identify the fiber rich seasonal wholegrains, fruits and vegetables as they provide fiber, which is good for bacteria in the gut. These bacteria help in the better digestion of food.
Seasonal whole grains like Kuttu (Buckwheat), Khapli/ Samba wheat, Handpounded rice varieties (Brown rice, Red rice varieties), Barley, , Cow peas, Chole (kabuli channa), Brown channa, Field beans (Mochai), Chow dhari (Goa bean), Vaal (Fava beans), Adzuki beans (Chori), dried White and Green peas, Moth beans, Rajma, Kala vatana (black peas), Millets (Barnyard, Ragi) or say any whole grain or minimally processed grain that retains the maximum bran.
Seasonal fiber rich
fruits- Guava, Pears, Banana, Pomegranate, Fig, fresh Dates fruit,
Seasonal fiber rich
Veggies- Cluster beans (Guwar phali), Yam to name a few…
Follow the nature's
cycle of consuming the seasonal fruits and veggies
As they contain fresh
doses of antioxidants, polyphenol peroxidase is abundant in the seasonal
monsoon produce (lindbergia.40.39-44.pdf) than grown during and from any other
season.
Consuming polyphenols
boosts digestion and brain and gut health, as well as protects against heart
disease, type 2 diabetes.
Consuming curd is another way to increase digestive enzymes, naturally via probiotic way.
Prepare your dishes using the seasonal herbs and spices like ginger,
turmeric, cinnamon, ajwain, asafoetida, fennel seeds, jeera, garlic and
mint.
Herbs and spices are
an excellent digestion stimulator, the bioactive compounds in them really help
alleviate nausea and stomach-ache; both are common in an unhealthy/weak
digestive system. Studies show
that these spices help improve our body's natural secretion of pancreatic
enzymes
Instead of
depending on digestive supplements, go ahead with a simple diet that comprises
the above said.
Including dried beans/ legumes weekly
3-4 times is advised, as it enhances gut health by improving intestinal barrier
function and increasing the number of beneficial bacteria. This may help
prevent gut-associated diseases.
Dried beans (often referred to as grain legumes) may contribute to some
of the health benefits associated with plant-based diets. Beans are rich in a
number of important micronutrients, including potassium, magnesium, folate,
iron, and zinc, and are important sources of protein in vegetarian diets
when combined with rice/ millet (as rice/ millet hosts and balances the
incomplete amino acid profile present in beans. Thus, when taken together, it
completes a missing amino acid and a fuller protein is received by the
body). In particular, beans and legumes are among the only plant foods that
provide significant amounts of the indispensable amino acid lysine. Commonly
consumed dried beans are also rich in total and soluble fiber as well as in
resistant starch, all of which contribute to the low glycemic index of these
foods. They also provide ample amounts of polyphenols, many of which are potent
antioxidants. Intervention and prospective research suggest that diets that
include beans reduce low-density lipoprotein cholesterol, favorably affect
risk factors for metabolic syndrome, and reduce risk of ischemic heart disease
and diabetes. Cooking practices such as sprouting the beans/ legumes, soaking
and discarding soaking water before cooking, and cooking in water minimizes the
alkaline pH of oligosaccharide content that cause flatulence and bloating.
Finally, drink plenty of water (always!) as it fires up your metabolism.
MJ
Good write up... Thanks for the information.
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