“Let food be thy medicine and medicine be thy food.” -Hippocrates

The phrase ‘You Are What You Eat’ goes beyond a simple statement about diet; it reflects a holistic view of nutrition and digestion. This approach sees food as essential fuel, emphasizes mindfulness at mealtime, considers the body’s ability to absorb nutrients, and recognizes the importance of food quality. Together, these elements shape a comprehensive understanding of how what—and how—we eat influences our health.

holistic digestive approach 1. You Are What You Eat: Food as Fuel

The wisdom in this quote emphasizes that our health is intricately tied to the quality of our food. Like high-performance cars, our bodies need premium fuel to function optimally. Imagine putting cheap, low-grade fuel into a luxury car—it won’t run smoothly and may even break down over time. Similarly, our health suffers when we feed our bodies processed, low-quality foods.

Choosing nutrient-dense foods allows us to transform what we eat into the energy and matter that fuels our vitality, impacting our mood, behavior, and overall quality of life.

2. You Are How You Eat: The State of Mind at Mealtime

“Better is a dry morsel [of food served] with quietness and peace than a house full of feasting [served] with strife and contention.” -Proverbs 17:1

This ancient wisdom highlights the importance of a peaceful, enjoyable environment during meals. Eating in a calm, “rest and digest” (parasympathetic) state, rather than a stressed “fight or flight” (sympathetic) state, allows our digestive system to function at its best. When we are stressed, blood flow to our digestive organs can decrease by up to 60%, severely impairing the body’s ability to process and absorb nutrients.

Sharing meals with family or friends in a relaxed setting offers an opportunity for fun, fellowship, and bonding, enhancing both digestion and emotional well-being. Taking the time to give thanks for our food, and acknowledging the efforts of the farmers, chefs, and servers who brought it to us, cultivates gratitude and mindfulness, both of which support a parasympathetic state. Slowing down to enjoy meals and practicing gratitude can transform the way our bodies digest and benefit from food.

3. You Are What You Absorb: Breaking Down and Utilizing Nutrients

Understanding the Role of Stomach Acid, Bile, and the Pancreas

Digestion begins in the mouth, where enzymes start breaking down food as we chew thoroughly—a critical step often overlooked. Proper chewing allows food to mix with digestive enzymes in saliva, kickstarting the breakdown of carbohydrates and setting the stage for efficient digestion.

It is recommended to chew 20-40 times or until the food is a smooth, paste-like consistency.

In the stomach, acidity plays a crucial role, not only in breaking down food but also in screening out harmful pathogens. Balanced meals with good fats, proteins, and complex carbohydrates provide essential building blocks, while refined carbohydrates, preservatives, artificial colors, and flavors can burden the digestive system.

Histamine plays a part in stomach acid production, which is essential for breaking down food efficiently. Bile is necessary for digesting fats, while the pancreas regulates blood sugar, ensuring glucose reaches cells and the brain to fuel our daily activities.

Each of these elements contributes to the complex process of breaking down and absorbing nutrients effectively, underscoring the importance of not only what we eat but how well we absorb it.

The Impact of Meal Sequencing on Blood Sugar

The sequence in which we eat can also impact our body’s response to food.

Following the order recommended by the “Glucose Goddess”:

  1. Fiber-rich vegetables
  2. Proteins and Fats
  3. Carbohydrates

This order can help stabilize blood sugar levels and slows the release of glucose into the bloodstream, reducing blood sugar spikes and helping to prevent energy crashes and sugar cravings later in the day.

Symptoms of blood sugar left unchecked:

  • Mood swings
  • Brain fog
  • Headaches
  • Poorly handle stress
  • Anxiety
  • Frequent urination
  • Frequent thirst
  • Insomnia

What Is Leaky Gut Syndrome?

Leaky gut syndrome – aka increased intestinal permeability – occurs when the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to “leak” through the gut wall and enter the bloodstream. This leakage triggers an immune response, as the body perceives these particles as foreign invaders. Over time, this constant immune activation can lead to chronic inflammation and increase the risk of autoimmune diseases.

Additionally, 70-80% of the immune system resides in the gut. Leaky gut can be caused by chronic stress either mental or emotional, antibiotics, and poor diet to name a few sources. The blood brain barrier, an innate defense for keeping harmful substances out of the brain, reflects the state of the gut. So, leaky gut = leaky brain. This explains the increase in mental health issues over the past several years.

The effects of a leaky gut extend beyond the immune system. The gut is often called the “second brain” because it plays a significant role in producing neurotransmitters, which affect mood, memory, and cognitive function. When the gut barrier is compromised, it can disrupt the balance of neurotransmitters like serotonin, impacting the nervous system and leading to symptoms such as anxiety, depression, and brain fog. Addressing leaky gut through a nutrient-dense diet, proper digestive support, and minimizing irritants is essential not only for physical health but also for mental and emotional well-being.

4. You Are What Your Food Has Eaten: The Quality of Food Matters

The phrase “garbage in, garbage out” applies to food quality as well.

Modern farming practices and food processing methods have led to a decrease in the nutrient density of foods, largely due to soil nutrient depletion and the time it takes for food to reach the market.

Choosing organic and minimally processed foods helps reduce the toxic load on our bodies—by as much as 60%, some studies suggest. Organic foods often contain fewer harmful chemicals, like pesticides, preservatives, and additives, allowing our bodies to focus on absorbing the nutrients they need rather than processing out toxins.

By prioritizing nutrient-rich, high-quality foods, we provide our bodies with the raw materials for optimal health and vitality.

 

Key Takeaways for Supporting Digestive Health

  • Heal the gut – that is essential for healing evertyhing else
  • Eliminate habits that are destroying gut vitality
  • Food Quality Matters
  • The State of Mind During Meals matters
  • Digestion begins in the mouth
  • Order in which we eat matters
  • Importance of Food Sourcing

Contact Hutsell Chiropractic to learn more about our personalized nutrition consultations, effective weight management strategies, and our holistic approach to wellness.

Whether you’re looking to boost your energy, achieve a healthier weight, or find balance in your life, our expert team is here to support you on your journey to optimal health. Call us now to schedule your consultation!