Gut health and healthy digestion are arguably the foundation of good overall health. Recent new research has drawn connections between the health of your stomach and intestines and your brain, your heart, your immune system, and, of course your ability to absorb the nutrients that fuel all the biological mechanisms that keep your body healthy and functioning properly. Symptoms like bloating, constipation and heartburn can be precursors to more serious digestive conditions like IBS, SIBO, and even colitis.

Stages of Digestion

The main purpose of the digestive system is conversion - converting your food into energy - and determines whether or not you get value from the nutrients from the food you consume. In other words, to break large molecules down into smaller subunits due to the fact that:
  • Large molecules are typically chemically inert and need to be broken down and reassembled into usable products
  • Large molecules are typically insoluble and cannot be absorbed into cells, whereas smaller subunits are soluble

The process of digestion occurs across a number of stages, including:
  1. Ingestion – food is taken into the body via the act of eating. The first phase of digestions begins in the mouth. Chewing tells the brain what food is being eaten. The body in turn begins to produce and secrete the right kind of enzymes for those foods. If carbohydrates are being consumed, the body will produce amylase in the form of saliva. If it is protein that is being consumed, protease is be created to help protein breakdown. It is is fat, then lipase will be secreted. Optimal chewing consists of 25-50 chews. However, in today's hyper-distracted world there is a clear problem resulting in low amounts of chewing, which results in suboptimal digestion.
  2. Digestion – food is broken down both physically (e.g. mastication) and chemically (e.g. enzymatic hydrolysis). Examples of chemical digestion include the secretion of enzymes. After 30 minutes, hydrochloric acid and enzymes are released by the gastrointestinal system which continue with nutrient breakdown.
  3. Absorption – digested food products are absorbed into the bloodstream and transported to cells. Valuable nutrients provide zero benefit unless they pass from the intestines into the blood stream. Absorption relies on the existence and function of the microbiome. Microbes in the gut actually further enhance enzymes to help break down any food that wasn't previously digested, and produces the nutrients for the host to absorb. Humans depend on this relationship for optimal health. This is why consuming foods rich in probiotics can facilitate digestion. 
  4. Assimilation – digested food products are converted into the fluid and solid parts of a cell / tissue
  5. Elimination – undigested food residues are egested from the body as semi-solid faeces
If any of these stages of digestion are suboptimal, the overall digestive effect is not complete. Given that the digestive function is interdependent with remaining body systems,  

Digestive system

The human digestive system consists of a long muscular tube and several accessory organs such as the salivary glands, pancreas and gall bladder. It is responsible for food ingestion and digestion, absorption of digestion products and the elimination of undigested materials.

Digestive Troubleshooting

Here are some questions to assess your digestive health:
  • Do you feel bloated?
  • Do you burp often?
  • Do you have flatulence often? Does it have a foul odor?
  • How many bowel movement do your have in a day? (It should match the amount of meals you eat.)
  • Do you feel "full" prolonged periods of time after eating?
  • Do you have digestive upset?
  • Do you ever experience constipation?
  • Do you ever experience diarrhea?
  • Do you experience abdominal cramps?
  • Are your bowel movements consistent?
  • Do your bowel movements have a foul odor?
  • Do you get tired after you eat?

If you answered yes to any of these questions, there is likely an opportunity to optimize your digestive function, and improve your overall quality of life to achieve your goals.

​Optimizing Digestion Through Bile Health

Bile plays a critical role in digestion, acting as an emulsifier to break down dietary fats for absorption. Produced by the liver and stored in the gallbladder, bile also facilitates the elimination of toxins and metabolic waste. However, poor bile flow or sluggish liver function (cholestasis) can impair digestion, leading to issues such as bloating, fat malabsorption, and gallstone formation. Supporting bile health is essential for optimal digestion and metabolic function.
Phosphatidylcholine: A Key Component for Bile Flow
Phosphatidylcholine (PC) is a phospholipid that serves as a major structural component of bile. It enhances bile fluidity, preventing the formation of cholesterol gallstones and improving fat digestion. Additionally, PC supports liver function by protecting hepatocytes (liver cells) from oxidative stress and aiding in cellular repair
​.
Whole Food Sources of Phosphatidylcholine:
  • Egg yolks
  • Liver (beef, chicken, or cod liver)
  • Sunflower seeds and sunflower lecithin​

​Supplementing with phosphatidylcholine, particularly in cases of bile insufficiency or gallbladder dysfunction, can improve fat digestion and reduce symptoms such as bloating and nausea after high-fat meals.
TUDCA: Bile Acid Support for Liver and Gut Health
Tauroursodeoxycholic acid (TUDCA) is a bile acid derivative that plays a crucial role in bile production and liver function. It enhances bile flow, reduces bile stagnation, and protects liver cells from oxidative damage. TUDCA has been studied for its ability to support individuals with cholestasis (bile flow obstruction), fatty liver disease, and gut permeability issues. Since TUDCA itself isn’t widely available in food, supporting healthy bile production through diet can be beneficial:
  • Bitter Herbs – Dandelion root, gentian, milk thistle, and artichoke help stimulate bile flow.
  • Phosphatidylcholine-Rich Foods – Egg yolks, liver, and sunflower lecithin help maintain bile composition.
  • Taurine-Rich Foods – Grass-fed meat, fish, shellfish, and dairy support bile acid conjugation, which may help the body produce more TUDCA.
Key benefits of TUDCA include:
  • Enhancing bile flow and reducing congestion in the liver and gallbladder
  • Protecting against liver inflammation and oxidative stress
  • Supporting gut health by improving the integrity of the intestinal barrier
For individuals with sluggish bile production or those recovering from gallbladder removal, TUDCA supplementation can help optimize fat digestion and overall digestive efficiency.

Optimizing the digestive phases

You can eat the most nutrient-rich foods in the world but unless it gets broken down, travels into the small intestine and into the bloodstream, you may potentially be wasting your time, energy, and resources.

​Take the Right Enzymes for Each Meal

A great way to optimize digestion is to consume the correct types of enzymes for the being that is being eaten (ideally before). A high-quality enzymes will survive the stomach acids and start breaking down food into usable nutrients. For most diets, products such as Masszymes can do exactly that. 
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The hydrochloric acid probelm

Stomach acid, also known as gastric acid, is composed of hydrochloric acid (HCL) and is essential for the digestion of key minerals and proteins. Therefore, without HCL, digestion is significantly impaired and the likelihood of vitamin and mineral deficiencies. Low stomach acid is referred to as hypochlorhydria, and it's the primary cause of heartburn, or gastroesophageal reflux disorder (GERD). 

Low HCL levels can leave the body vulnerable to a number of health conditions and various symptoms including but not limited to:
  • Upset stomach 
  • Nausea
  • Acid reflux / Heartburn
  • Malnutrition
  • Skin issues
  • Small intestinal fungal overgrowth
  • Small intestinal bacterial overgrowth (SIBO)
  • Leaky gut syndrome
  • Diabetes
  • Cancer
  • Asthma
  • Rheumatoid arthritis

consume hcl with Each Meal

Individuals 30 years old or older may be of benefit to consume supplements that facilitate the function of HCL during the digestive process. Adding products like HCL Breakthrough can may a massive difference to facilitate digestion. 
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Probiotic-rich foods

Researchers have observed that bacteria will help with nutrients absorption - from macronutrients, such as proteins, carbohydrates, and fats, but also micronutrients, such as vitamins and minerals. Researchers have observed that higher levels of prebiotics, probiotics, and synbiotics (foods that create synergy with probiotics also typically high in fiber and prebiotics) in a diet augment mineral absorption, bone mineral density and integrity. 

an effective probiotic protocol

When it comes to probiotics, it is best to have a strain that is transient. Ideally the good bacteria have the opportunity to dominate the pathogenic bacteria. In other words, it is best to look for a strain that is strong enough to wipe out bacteria cultures that have hijacked the digestive system. Finding a potent proteolytic probiotic strain, such as products like Probiotic Breakthrough, can facilitate this process.
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Supplemental Power-stack for optimal digestion

The following digestive stack is incredibly effective for correcting the underlying root issue of a vast majority of digestive issues:
  1. HCL Breakthrough: Powerfully impacts the beginning of digestion to break down food and prepare it for the later stages
  2. MassZymes: Ultimate proteolytic enzyme formula that converts proteins into amino acids
  3. Probiotic Breakthrough: Facilitates the breakdown of protein into amino acids, and facilitate later stages to maximize the volume of nutrients extracted out of food

This ultimate trio is an supplement regimen to optimize all five of the digestive stages and therefore increase the quality of life of the individual.

​The Hidden Impact of Gluten on Gut Health

Gluten, the protein found in wheat, barley, and rye, is more than just a structural component of bread—it’s a major disruptor of digestive and overall health. Research in functional medicine has linked gluten to a cascade of physiologic imbalances, with leaky gut syndrome being a primary concern.

Gluten and Leaky Gut Syndrome
Gliadin, a component of gluten, increases zonulin production, loosening the tight junctions in the gut lining. This allows undigested food particles, toxins, and pathogens to enter the bloodstream, triggering:
✔ Chronic Inflammation – A root cause of autoimmune diseases, joint pain, and systemic inflammation.
✔ Food Sensitivities & Allergies – An overreactive immune system leading to new intolerances.
✔ Gut Dysbiosis (SIBO & SIFO) – Imbalances in gut bacteria and fungi, causing bloating, gas, and malabsorption.

Widespread Physiologic Effects of Gluten
Beyond digestion, gluten’s impact extends to multiple body systems:
⚠ Neurotoxic & Opioid Effects – Gluten exorphins bind to opioid receptors in the brain, leading to cravings, mood swings, brain fog, and addictive eating patterns.
⚠ Endocrine Disruption & Insulin Resistance – Contributes to metabolic disorders, increasing the risk of diabetes.
⚠ Inflammatory & Immunotoxic Reactions – Triggers immune dysregulation, fueling conditions like autoimmune disease, chronic fatigue, and skin disorders.
⚠ Cardiotoxic & Hepatotoxic Effects – Linked to cardiovascular inflammation and liver stress.

Modern Wheat & Glyphosate Exposure
Most wheat today is genetically modified and sprayed with glyphosate, an herbicide that further disrupts gut flora, contributes to leaky gut, and is linked to chronic disease.

Support Your Digestion with Gluten Guardian​

For those who struggle with digesting gluten and dairy, Gluten Guardian 3.0 offers an effective solution. This advanced digestive enzyme supplement is specially designed to help break down gluten found in wheat, barley, and other grains, as well as assist in digesting casein from dairy products.
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Fasting from Gluten for Gut Repair
Eliminating gluten can be a powerful step toward restoring gut integrity, reducing inflammation, and improving overall well-being. Many find relief from digestive distress, brain fog, skin conditions, and joint pain after going gluten-free. Taking a functional medicine approach means addressing the root cause of gut dysfunction—removing gluten may be a critical piece of the puzzle.

References

Clemente JC, Ursell LK, Parfrey LW, Knight R. The impact of the gut microbiota on human health: an integrative view. Cell. 2012 Mar 16;148(6):1258-70. doi: 10.1016/j.cell.2012.01.035. PMID: 22424233; PMCID: PMC5050011.

Brown AC, Valiere A. Probiotics and medical nutrition therapy. Nutr Clin Care. 2004 Apr-Jun;7(2):56-68. PMID: 15481739; PMCID: PMC1482314.

​Hsu MF, Chiang BH. Stimulating effects of Bacillus subtilis natto-fermented Radix astragali on hyaluronic acid production in human skin cells. J Ethnopharmacol. 2009 Sep 25;125(3):474-81. doi: 10.1016/j.jep.2009.07.011. Epub 2009 Jul 18. PMID: 19619633.​

Accarino AM, Azpiroz F, Malagelada JR. Attention and distraction: effects on gut perception. Gastroenterology. 1997 Aug;113(2):415-22. doi: 10.1053/gast.1997.v113.pm9247458. PMID: 9247458.

Mason AE, Epel ES, Kristeller J, Moran PJ, Dallman M, Lustig RH, Acree M, Bacchetti P, Laraia BA, Hecht FM, Daubenmier J. Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from the SHINE randomized controlled trial. J Behav Med. 2016 Apr;39(2):201-13. doi: 10.1007/s10865-015-9692-8. Epub 2015 Nov 12. PMID: 26563148; PMCID: PMC4801689.​