These superfoods for gut health include:. Research indicates that high fiber foods have a positive impact on gut health. These foods include:. According to a study in rodents, garlic may increase gut microbiome diversity and improve gut health.

A small study of 49 people similarly found that aged garlic extract increased diversity and levels of beneficial bacteria. Still, more research in humans should be done. Fermented foods are great dietary sources of probiotics.

Examples include:. Research suggests that consuming these foods may improve the gut microbiome. Collagen-rich foods such as bone broth and salmon skin may be beneficial for both overall health and gut health. A study indicated that supplements with collagen may benefit the gut microbiome in mice, though further research is needed.

To help your body make collagen, try eating more:. Each of these elements varies in different people, influencing their gut microbiomes in different ways. This variation results in individuals having unique gut microbiomes. According to one small study of 16 people, fasting was linked to lower levels of a bacteria that promotes colorectal cancer.

Research in animals also shows the benefits of fasting. A study in fruit flies found that intermittent fasting appeared to improve gut health and increase lifespan. Another study in mice indicated that fasting promoted the growth of beneficial gut bacteria and reduced inflammation in the intestines.

Some studies have found no impact of probiotics on the gut microbiome. Still, other research suggests that probiotics may significantly affect the makeup of the gut microbiome and positively impact other areas of health, like immunity.

You can improve your gut health by taking steps to improve your overall health. This can include eating more fiber-rich foods, eating fewer ultra-processed foods, getting enough sleep, and managing your stress levels. Some signs of unbalanced gut bacteria can include upset stomach, unintentional weight changes, and fatigue.

The human gut is complex. While research is ongoing, it seems clear that the gut microbiome impacts whole-body health. A healthy gut contributes to:.

Lifestyle and dietary changes may positively affect not only your gut health but your overall health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen….

Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements….

Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli.

L-citrulline is an amino acid made naturally in your body. It may also be taken as a supplement to help boost exercise performance, lower blood…. Who needs to take vitamin C supplements, and how much is enough?

Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria. While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits.

Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.

Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body. Stress can impact your gut health. Manage your stress levels by exercising regularly, getting enough sleep, socialising, using relaxation techniques and eating well.

Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort. It is best to improve your gut health through food and other lifestyle factors rather than supplements.

There are many nutrients in wholefoods that cannot be packaged into a single supplement. Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill. Many people are interested in taking probiotic supplements.

In some cases, there is research to support taking a probiotic, however just like medications, you need to take a specific probiotic for the health condition you are trying to manage.

While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome. Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut.

Research into gut health is relatively new and understanding of this complex topic is developing. Be careful of non-evidence-based information about gut health.

Focusing on eating healthily with the tips suggested on this page is the best evidence we have so far. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Skip to main content. Healthy eating. Home Healthy eating. Gut health. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. What is gut health and gut microbiome? Why gut health is important Signs of an unhealthy gut How to improve your gut health Gut health and diet Gut health and breastfeeding Gut health and exercise Gut health and stress Gut health and sleep Gut health and probiotic supplements Gut health and antibiotics Myths about gut health Where to get help.

The health of your gut can impact both your physical and mental health. It is understood that there are links between gut health and: the immune system mental health autoimmune diseases endocrine disorders — such as type 2 diabetes gastrointestinal disorders — such as irritable bowel syndrome and inflammatory bowel disease cardiovascular disease cancer sleep digestion.

Signs of an unhealthy gut Your gut microbiome can be affected by: stress too little sleep lack of physical activity eating too many ultra-processed foods smoking and drinking alcohol taking antibiotics. How to improve your gut health You may be able to improve your gut health through lifestyle and diet changes.

Gut health and diet Your gut bacteria are influenced by what you eat. Eat a high fibre diet Fibre is important for our gut health for many reasons. Foods that are high in fibre include: vegetables beans and legumes fruit bread and cereals nuts and seeds.

Regular exercise supports digestive health since it helps you stay physically fit. Squeeze in a workout session or two whenever you can and make sure you end your workouts with healthy meals.

People cope with stress in different ways, others may eat too much while others may not eat at all. Consuming too much caffeine can also be a threat to your digestive system so stay away from coffee most especially when you have an empty stomach.

Stop smoking and limit your alcohol intake if you can. Painful health disorders such as heartburn and peptic ulcers are both connected to excessive alcohol consumption and smoking tobacco.

Common sources of probiotics include yogurt, sauerkraut, and kimchi. Eating healthy can be intimidating for most people since the usual conception is limiting your food choices.

Preparing your own meals is a simple and cheap way to control your portions and to track what goes inside your body. Mix in ingredients which are rich in vitamins and minerals such as whole grains, broccoli, beans, salmon, and ginger. Proper mastication of your food can go a long way since your digestive system needs time to break down your food.

According to Time magazine, chewing your food properly is said to even increase the number of calories your body burns after each meal. Some people can still suffer from indigestion even if they lead active lifestyles and this is due to other uncontrolled factors like age, heredity, and profession.

Always consult your doctor before drinking any kind of medication, including vitamins. Keep in mind that your physician is in the best position to prescribe the right kind of treatment for your condition.

Engaging in regular physical activity not only benefits cardiovascular health but also promotes digestive wellness. Exercise helps stimulate intestinal muscles, improving bowel movements and reducing the risk of constipation.

Stress can wreak havoc on the digestive system. Incorporate stress-reducing practices like meditation, yoga, or deep breathing exercises into your daily routine. Reducing stress levels can alleviate symptoms of irritable bowel syndrome IBS and other digestive disorders.

Adequate sleep is essential for overall health, including digestive health. Lack of sleep can disrupt the gut-brain axis, affecting digestion and leading to digestive issues.

Strive for hours of quality sleep each night to support your digestive system. Excessive alcohol consumption and smoking can damage the lining of the digestive tract, leading to various gastrointestinal problems.

Limiting or avoiding these habits can significantly improve digestive health. Pay attention to any digestive discomfort or unusual symptoms. Ignoring persistent issues like bloating, gas, or abdominal pain may lead to underlying digestive problems.

Consult with a gastroenterologist if you have concerns about your digestive health. A healthy digestive system is a cornerstone of overall well-being.

By adopting a balanced diet, staying hydrated, managing stress, and engaging in regular exercise, we can support the intricate workings of our gut. Remember, a mindful approach to eating and lifestyle choices can make a significant difference in maintaining optimal digestive health and enhancing our overall quality of life.

Prioritize your gut health today, and it will thank you tomorrow! Taming the Flame: Effective Ways to Avoid Heartburn June 1, Balanced Diet for Gut Health: Eating a balanced diet rich in fiber, lean proteins, and healthy fats promotes optimal digestive health.

Stay Hydrated: Adequate hydration is essential for maintaining a healthy digestive system. It's not just scorching hot foods like chillies that trigger heartburn.

Milder but flavourful foods like garlic and onion can also bring it on. If spicy foods give you heartburn, stomach pain or diarrhoea, go easy on them in future.

If you already have a problem like heartburn or an irritable bowel, avoid them completely. Some people find particular foods cause them problems. Acidic foods, such as tomatoes, citrus fruits, salad dressings and fizzy drinks, can trigger heartburn , while wheat and onions may cause irritable bowel syndrome.

And if you cannot digest lactose lactose intolerance , the sugar in milk, you'll develop wind and diarrhoea after drinking milk or eating dairy products, including cream, cheese, yoghurt and chocolate. Try to stay away from foods and drinks that trigger your digestive symptoms.

Keep a food diary to work out which foods cause your symptoms. Drinks with caffeine, such as coffee, colas, tea and some fizzy drinks, boost acid in the stomach, leading to heartburn in some people. Fizzy drinks in general tend to bloat the tummy, which can also lead to heartburn.

To make digestive problems less likely, choose drinks that are not fizzy and do not contain caffeine, such as herbal teas, milk and plain water. If you cannot do without your coffee or tea, limit your intake to 1 or 2 cups a day.

Probiotics are so-called "friendly bacteria" that are also found naturally in the gut. There's some evidence that they may be helpful for some conditions, including helping irritable bowel syndrome.

But there's little evidence to support some other health claims made about them. Probiotics are available as supplements from health food shops, or in live yoghurt, which is a good natural source. If you want to try them, it's best to take them every day for at least 4 weeks to see if they work for you.

If you have an existing health condition or a weakened immune system, talk to a doctor before taking any probiotic supplements. Page last reviewed: 5 January Next review due: 5 January Home Live Well Eat well Digestive health Back to Digestive health. Good foods to help your digestion.

Fill up on fibre to prevent constipation It's a good idea to try to eat more fibre or roughage, as most people in the UK do not get enough. Aim for the recommended dietary intake of 30g of fibre a day. For a healthy bowel, you need fibre from a variety of sources, such as: wholemeal bread brown rice fruit and veg beans oats Some people find cereals and grains bring on bloating and irritable bowel syndrome.

Unprocessed foods include fruits, vegetables, wholegrains, unflavoured dairy , eggs, seafood, poultry and lean red meat. Ultra-processed foods include deli meats such as ham and salami, many breakfast cereals, ready-made meals, sweet desserts and many packaged snacks such as chips.

Water is the best fluid to drink and provides benefits to gut health. Water assists with the breakdown of food, so that your body can absorb nutrients.

Water also assists with softening stools, helping prevent constipation. Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating. Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria.

While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits.

Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life. Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body.

Stress can impact your gut health. Manage your stress levels by exercising regularly, getting enough sleep, socialising, using relaxation techniques and eating well. Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort.

It is best to improve your gut health through food and other lifestyle factors rather than supplements. There are many nutrients in wholefoods that cannot be packaged into a single supplement.

Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill. Many people are interested in taking probiotic supplements.

In some cases, there is research to support taking a probiotic, however just like medications, you need to take a specific probiotic for the health condition you are trying to manage. While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome.

Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut.

Research into gut health is relatively new and understanding of this complex topic is developing. Be careful of non-evidence-based information about gut health. Focusing on eating healthily with the tips suggested on this page is the best evidence we have so far.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Gut health. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page. What is gut health and gut microbiome? Why gut health is important Signs of an unhealthy gut How to improve your gut health Gut health and diet Gut health and breastfeeding Gut health and exercise Gut health and stress Gut health and sleep Gut health and probiotic supplements Gut health and antibiotics Myths about gut health Where to get help.

The health of your gut can impact both your physical and mental health. Probiotics are healthy bacteria that keep bad bacteria in check and nourish your gut for healthy digestion. Good choices are: yogurt, kimchee, raw apple cider vinegar, garlic, onion, and sauerkraut.

If you get constipated, you may not be drinking enough. Drinking water helps prevent constipation and supports healthy bowel function.

How much water you need per day depends on many factors like your size, activity level, and health. In general, adults need cups of water per day. Good choices are: water, green tea, black coffee, fat-free milk, fresh-squeezed juice.

Regular exercise helps food move through your digestive system faster, reducing the risk of nausea, bloating, constipation. Regular exercise can also improve the symptoms of constipation and inflammatory bowel disease.

Good choices are: taking a walk after meals or 30 minutes of moderate to vigorous exercise daily. Maintaining a healthy weight reduces your chances of developing GERD, gallstones, some digestive cancers, and more. Following suggestions for a healthy diet and regular exercise can help you maintain a healthy weight.

You know smoking is bad for your lungs, but you might be surprised to find that it’s also bad for your digestive system. Smoking has been found to significantly increase your risk of developing acid reflux, and quitting has been shown to improve symptoms.

Research has also found a link between smoking and stomach ulcers and an increased need for surgery for gastrointestinal cancers and ulcerative colitis. Good choices are: talk to your doctor about help for quitting, or visit Smokefree.

Stress eating- causes, effects and solutions. Inflammation causes and effects. Priority You MD provides personalized, integrative healthcare for general wellness, anti-aging, athletic performance and weight management as well as more complex medical issues.

In addition, our facility also provides aesthetic services and fitness training. Combining diet, nutrition and exercise with evidence based medicine and preventative therapies, our goal is to help our patients achieve and maintain a healthy, active lifestyle.

Priority You MD utilizes IV therapy protocols from Trim® Nutrition. These proprietary nutrient injections are formulated by doctors and compounding pharmacists who use the highest quality materials and follow strict manufacturing protocols in a class 10, compounding facility. Eat a high-fiber diet One way to help your digestive system is to eat foods with lots of fiber.

It absorbs water and bulks the stool to help regulate bowel movements. Insoluble fiber is found in grains and some vegetables Soluble fiber : This type of fiber dissolves in water, forming a gel-like substance that moves through the intestines.

Found in fruits, vegetables, and legumes, soluble fiber is associated with lowering cholesterol and controlling blood sugar.

Limit foods that are high in fat Many foods that are high in fat slow down the digestive process and can actually make you more prone to constipation. Eat only lean meats Meats that are high in fat can often lead to uncomfortable digestion.

Incorporate probiotics into your diet Probiotics are living microorganisms that positively benefit you. Eat on a schedule Eating on a schedule can help keep your digestive system in top shape.

Avoid bad habits: Smoking, excessive caffeine and alcohol Among many other health problems associated with tobacco, caffeine and alcohol use, liquor, coffee, and cigarettes can interfere with the functioning of your digestive system, and lead to problems like stomach ulcers and heartburn. Exercise regularly Maintaining a healthy weight and exercising regularly are both good for your digestive health.

Reduce your stress Too much stress or anxiety can cause your digestive system to go into overdrive. Healthy aging for dummies.

Chewing your food thoroughly and eating your meals more slowly may lower your chances of developing obesity and diabetes while also helping you make better food choices. Drinking plenty of water may be linked to increased diversity of bacteria in the gut, though the source of the water also matters.

One study also found that people who drank more water had less of a type of bacteria that can cause gastrointestinal infections. Staying hydrated benefits your health overall and can help prevent constipation.

It may also be a simple way to promote a healthy gut. While research is ongoing, adding a prebiotic or probiotic supplement to your diet may help improve your gut health. People who have a severe illness or a weakened immune system should not take probiotics.

Also, not all probiotic supplements are high quality or beneficial for your health. You can try eliminating common trigger foods to see if your symptoms improve. Reducing the amount of processed, sugary, and high fat foods that you eat may lead to better gut health.

Eating a diet high in fiber likely contributes to a healthy gut microbiome as well. You may also positively impact your gut by eating foods high in micronutrients called polyphenols present in:. Diet and gut health appear to be very closely linked.

Avoiding processed foods, high fat foods, and foods high in refined sugars is likely important for maintaining a healthy microbiome, as these foods may promote the growth of damaging bacteria.

You can eat certain foods that actively promote the growth of beneficial bacteria, contributing to your overall health.

These superfoods for gut health include:. Research indicates that high fiber foods have a positive impact on gut health. These foods include:. According to a study in rodents, garlic may increase gut microbiome diversity and improve gut health.

A small study of 49 people similarly found that aged garlic extract increased diversity and levels of beneficial bacteria. Still, more research in humans should be done. Fermented foods are great dietary sources of probiotics. Examples include:. Research suggests that consuming these foods may improve the gut microbiome.

Collagen-rich foods such as bone broth and salmon skin may be beneficial for both overall health and gut health. A study indicated that supplements with collagen may benefit the gut microbiome in mice, though further research is needed.

To help your body make collagen, try eating more:. Each of these elements varies in different people, influencing their gut microbiomes in different ways. This variation results in individuals having unique gut microbiomes.

According to one small study of 16 people, fasting was linked to lower levels of a bacteria that promotes colorectal cancer. Research in animals also shows the benefits of fasting. A study in fruit flies found that intermittent fasting appeared to improve gut health and increase lifespan.

Another study in mice indicated that fasting promoted the growth of beneficial gut bacteria and reduced inflammation in the intestines. Some studies have found no impact of probiotics on the gut microbiome. Still, other research suggests that probiotics may significantly affect the makeup of the gut microbiome and positively impact other areas of health, like immunity.

You can improve your gut health by taking steps to improve your overall health. This can include eating more fiber-rich foods, eating fewer ultra-processed foods, getting enough sleep, and managing your stress levels. Some signs of unbalanced gut bacteria can include upset stomach, unintentional weight changes, and fatigue.

The human gut is complex. While research is ongoing, it seems clear that the gut microbiome impacts whole-body health. A healthy gut contributes to:. Lifestyle and dietary changes may positively affect not only your gut health but your overall health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

If you cannot do without your coffee or tea, limit your intake to 1 or 2 cups a day. Probiotics are so-called "friendly bacteria" that are also found naturally in the gut.

There's some evidence that they may be helpful for some conditions, including helping irritable bowel syndrome. But there's little evidence to support some other health claims made about them. Probiotics are available as supplements from health food shops, or in live yoghurt, which is a good natural source.

If you want to try them, it's best to take them every day for at least 4 weeks to see if they work for you. If you have an existing health condition or a weakened immune system, talk to a doctor before taking any probiotic supplements.

Page last reviewed: 5 January Next review due: 5 January Home Live Well Eat well Digestive health Back to Digestive health. Good foods to help your digestion. Fill up on fibre to prevent constipation It's a good idea to try to eat more fibre or roughage, as most people in the UK do not get enough.

Aim for the recommended dietary intake of 30g of fibre a day. For a healthy bowel, you need fibre from a variety of sources, such as: wholemeal bread brown rice fruit and veg beans oats Some people find cereals and grains bring on bloating and irritable bowel syndrome.

Drink plenty of fluids to aid digestion It's important to keep drinking, especially water. Read about water, drinks and your health Cut down on fat for a healthy gut Fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn.

Cut back on greasy fried foods to ease your stomach's workload. Go easy on spice to avoid tummy troubles Many people love spicy food and it does not bother their digestive system. When you eat, your brain decides how you will digest that food — it will respond with stress or ease, depending on the health of your organs and your state of mind.

How long does it take for your body to digest food? The time frame can vary from person to person, but typically it takes around six to eight hours for the food you eat to pass through your stomach and small intestine to the large intestine colon. There are a number of factors at play in the digestive system.

We have digestive juices that contain enzymes that speed up the chemical reactions in the body and break down food into nutrients.

There are also cells in the lining of the stomach and small intestine. These cells produce and release hormones that stimulate digestive juices and regulate appetite. We also have nerves that control the digestive system. They connect the digestive system organs to the brain and spinal cord as well as release chemicals that stimulate relaxing or contracting muscles.

We have nerves within the gastrointestinal tract that are triggered when there is food present, and this allows our digestive system to work properly. What are the body parts involved in the digestive system?

Mouth — The simple act of chewing breaks food into pieces that are more easily digested, and saliva mixes with the food to begin the process of breaking it down into a form that the body can absorb and use.

When you swallow, your food pushes into the esophagus, the muscular tube that carries food and liquids from the mouth to the stomach. Once swallowing begins, it becomes involuntary and proceeds under the control of the esophagus and brain.

Spleen — The spleen is a brown, flat, oval-shaped lymphatic organ that filters and stores blood to protect the body from infections and blood loss. The spleen is in charge of cleaning impurities from the blood, destroying old red blood cells and storing blood in case of emergency, such as an injury.

Stomach — The stomach acts as a storage tank for food so the body has time to digest large meals properly. This central organ not only holds the food, but it also works as a mixer and grinder.

The stomach contains hydrochloric acid and digestive enzymes that continue the digestion of food that began in the mouth. In the stomach, hydrochloric acid destroys harmful bacteria and alters enzymes to begin digesting protein. Hydrochloric acid is a clear, colorless and highly pungent solution of hydrogen chloride in water.

Liver — What does the liver do? The liver is the second largest organ in the body, and it has many different functions. The main function of the liver in digestion is the production of bile and its release into the small intestine.

The liver makes and secretes bile, which helps enzymes in the body break down fats into fatty acids. The liver also cleanses and purifies the blood that is coming from the small intestine.

After you absorb nutrients through your small intestine, it then enters the bloodstream. This blood is sent to the liver for filtering and detoxification. The liver has the amazing ability to break down and store amino acids , synthesize and metabolize fats and cholesterol , store glucose, detoxify the blood, and regulate internal functions.

Gallbladder — The gallbladder is a small, pear-shaped organ that is used to store and recycle excess bile from the small intestine so it can be reused for the digestion of future meals. The gallbladder sits just under the liver and stores bile that is made in the liver, which then travels to the gallbladder through a channel called the cystic duct.

The gallbladder stores bile between meals, and when we eat, the gallbladder squeezes bile through the bile ducts, which connect the gallbladder and liver to the small intestine. Pancreas — The pancreas is a spongy, tube-shaped organ that is about six inches long.

It secretes digestive enzymes into the small intestine, and this completes the chemical digestion of foods. Pancreatic juice is capable of digesting lipids, carbohydrates creating energy , proteins creating amino acids for building and nucleic acids.

Insulin is one of the hormones made by the pancreas and controls the amount of sugar in the blood. Both enzymes and hormones are needed to keep the body and digestive system working properly. The pancreas connects to the liver and the gallbladder with the common bile duct.

As pancreatic juices are made, they flow into the main pancreatic duct and then join the common duct, which allows the bile which helps digest fat break down food before it reaches the small intestine.

Small Intestine — The small intestine is a long, thin tube about one inch in diameter and about 20 feet long. How does the small intestine function? When the chyme our juices that are being digested leaves the stomach, it enters the small intestine through the pyloric sphincter — a muscle that serves as a valve and prevents the regurgitation of food from the intestine back into the stomach.

What is digestion and absorption? The entire small intestine is coiled, and the inside surface is full of many folds and ridges. Most of the digestion as well as the nutrient absorption occurs in the small intestine. It transforms from an acidic environment to an alkaline one, which means the acids are neutralized.

The small intestine is lined with very small protrusions that increase the surface area of the intestinal wall, which creates a larger absorption area.

Each protrusion, called villi, is covered in smaller hair-like structures, which are called microvilli. Enzymes exist on the villi, helping further break down nutrients into a readily absorbable form.

It is the job of the villi to help prevent leaky gut. Leaky gut is when the bowel lining is damaged. This is caused by poor diet, parasites , infection or medications, and it allows substances — such as toxins, microbes, undigested food or waste — to leak through the small intestine.

The folds in the small intestine are used to maximize the digestion of food and the absorption of nutrients. By the time food leaves the small intestine, around 90 percent of all nutrients have been extracted from the food that entered it.