The secret to digestive health is a gut that can efficiently break down and absorb the foods you eat – fats, proteins, and carbohydrates. While carbohydrates are relatively simple to digest, it takes a team of organs, enzymes and gut processes to digest fat and protein. As such, when either fat or protein digestion is compromised, it’s uncomfortable. Additionally, it inhibits nutrient absorption, thereby increasing the risk of deficiencies.
If you experience digestive discomfort, such as bloating after protein-rich meals, a better understanding of digestive health can help you find a solution. By supporting your digestive system holistically, you can help your body better absorb fats and proteins, enhance nutrient absorption, and improve your digestive health.
How Fat and Protein Digestion Work
Fat Digestion
Dietary fats require bile and pancreatic enzymes for proper breakdown:
If bile or enzyme production is impaired, fat digestion isn’t as efficient. This can result in feelings of discomfort in the digestive system, such as bloating, irregular stools, and a drop in absorption of fat-soluble vitamins.
Protein Digestion
Protein requires sufficient stomach acid and proteolytic enzymes:
Low stomach acid or pancreatic enzyme output can impair protein digestion. This can also disrupt digestive health and alter the gut microbiome – while supplementation to restore pancreatic enzymes appears to help.
How To Know if You Struggle to Digest Fat or Protein
Poor fat digestion and protein digestion often present differently. Below are some signs and symptoms that may occur.
Signs of Fat Digestion Issues:
Signs of Protein Digestion Issues:
Both dysfunctions can undermine your overall digestive health and nutrient absorption.
Challenges to Digestive Health: Fat and Protein Digestion
Without sufficient pancreatic lipase (for fats) and protease (for proteins), you can experience poor digestive health. Pancreatic issues are more common than some people realize, with 15-20% of the population experiencing some form of acute pancreatitis.
Pancreatic enzyme supplements that contain proteases and lipases may be helpful for individuals with digestive discomforts, such as gas and bloating, when eating meals rich in fats or proteins. In particular, trypsin and chymotrypsin may be helpful for those struggling with protein digestion and who experience bloating after high-calorie meals.
Inadequate acid hampers protein digestion and downstream enzyme activation. Plus, new research is pointing towards the potential link between low stomach acid and dysbiosis.
Without sufficient bile, your body can’t properly digest fat or absorb fat-soluble nutrients. Bile is created by the liver. A holistic approach to supporting fat digestion would include support for the liver. Milk thistle contains silymarin, which has antioxidant properties. Research has shown that silymarin protects liver cells from toxins and oxidative stress and enhances bile production. Dandelion is used as an herbal medicine as a choleretic to help increase bile flow – it may help to treat or relieve digestive troubles.
While acute stress has a function in our ability to adapt, be motivated, and thrive, our lives are more commonly afflicted by chronic stress. Stress inhibits the digestive system’s ability to function properly. In stage 2 of the stress response, called intermediate resistance, digestive symptoms can occur, including discomfort, gas or bloating. Add in poor eating habits, such as eating on the run or while distracted, and the digestive system can struggle. Mindful eating has been researched as an important part of improving digestive health.
Are Probiotics Helpful in Digestion?
While probiotics are part of the gut microbiota, an ecosystem of microbes that tends to be linked with fibre intake, we don’t typically associate them with fat or protein digestion. But, they are. The microbes in the gut influence fat absorption. Plus, reduced bile acid levels in the gut are associated with bacterial overgrowth and inflammation. It appears a balanced microbiome influences bile recycling, which is important in proper fat digestion.
When to Seek Support
Digestive health is vital to ensuring your body is able to absorb the essential nutrients and fuel it needs to thrive. If you are struggling with digestive health, consult a healthcare practitioner.
Where to Learn About Digestive Health
At the Canadian School of Natural Nutrition, digestion is viewed holistically: proper enzyme activity, bile flow, stomach acid, stress, and gut microbiome function are interconnected.
With a holistic, evidence-informed approach, graduates of the Natural Nutrition Program use the school’s unique Motivational Interviewing techniques to support clients with digestive health issues. By addressing root causes of digestive health troubles, it is possible to improve fat and protein digestion and nutrient absorption.
Learn More
Online, learn at your own pace, nutritional programs available – CSNN Distance Education.
