They say you are what you eat, but did you know that it’s more like you are what you absorb? Just because you’re eating the right foods does not mean you’re getting any of the benefits! Food absorption is very important when it comes to nourishing your body. Imagine carrying a bucket full of water. You trip and fall over, and manage to save a little bit of water. Sure, there’s still some leftover. But most of it was spilled with barely any left over. The same goes for food. If you’re not absorbing the nutrients from food, you’re lucky if there’s even a tiny percentage for your body to use! For today’s post, I’m going to cover the reasons you might not be absorbing your food, and tips to improve them. But as always, talk with your doctor if you suspect any deeper issues!

Signs and Symptoms 

First, let’s go over the signs and symptoms of poor absorption (aka malabsorption). You could be dealing with either one or a combination of these, so pay very close attention:

• Foul-smelling stool (as in, clear the room)
• Chronic diarrhea
• Ongoing, unexplainable gas and bloating
• Floating or “sticky,” greasy stools
• Stomach cramping
• Yellow or light-colored stools
• Scaly skin rashes
• Dry hair or hair loss
• Fatigue
• Weakness
• Fluid retention or “swollen” appearance (edema)
• Anemia (iron deficiency)
• Low blood pressure
• Muscle loss
• For the ladies: missing periods
• Sudden weight loss
• Osteopenia (bone loss)
• Frequent bone fractures or pain
• Numb hands and feet
• Memory problems

[1]

The Culprits

Here’s our list of potential culprits that may be hindering your absorption:

Poor Food Hygiene

Nutrient absorption is all about digestion. And one of the necessary parts of digestion is the way you eat your food. This is called food or meal hygiene, and many people fail to recognize the poor habits that hinder absorption. First is the obvious rule our parents taught us: chew your food. Chewing itself allows enzymes (like amylase) in our saliva to start breaking down food. Our teeth also mechanically break things down into tiny bits, which makes it easier for our stomach and intestines. Next to chewing, there’s also staying focused. Eating while distracted works against us in two ways. First is that it makes us lazy in the chewing department. We end up swallowing huge pieces and barely take the time to actually break things down in our mouth. Second is that it prevents our body from going into a parasympathetic state of rest and digest. If we’re distracted or even stressed with things like work, social media, and the news, we lose our digestive focus. In doing so, we miss out on the release of digestive enzymes, bile, and stomach, all of which are required for the proper breakdown and absorption of nutrients.

Solution: Other than chewing, try to eat in a distraction-free, calm space. If you’re at work, shut off the computer or phone, and focus on the meal. Give yourself a chance to taste your food. And please, don’t rush it- take your time!

Veganism

Now hold up! I’m not saying you have to quit your vegan diet. But I am going to tell you to be smarter with it. Like it or not, the nutrients in many plant-based foods aren’t as easily digestible as those found in animals. This is what’s known as bioavailability, or how easily your body can absorb nutrients from food. Take, for example, iron. There are two types: heme and non-heme. Heme iron is found in animal foods (meat, fish, eggs, etc.). Non-heme, on the other hand, is found in plant-based foods like spinach and beans. For the body to properly absorb and use non-heme iron, it’s going to need a co-factor like Vitamin C. On plant-based diets, pair up iron-rich foods with Vitamin C (i.e., have an orange in your spinach salads, serve some bell peppers with beans and lentils). [2]

Solution:

However, vegans aren’t off the hook just yet. There are also things like phytic acid that block the absorption of minerals like zinc. To access these nutrients, you’re going to have to ditch the phytic acid. This can easily be done by soaking or sprouting grains, nuts, seeds, and legumes before eating them. Washing, boiling, and fermentation are other methods that increase absorption. [3] [4]

 Poor Digestion

It all circles back to the gut! After all, it’s part of the digestive system. If anything should go wrong with the gut, then the rest of the body suffers. Several things can alter the gut and lead to malabsorption, which includes:

• Celiac disease (gluten intolerance)
• Food allergies
• Dysbiosis (bacterial imbalance)
• Infections or overgrowths (yeast, bacteria, parasites)
• Colitis (inflammation)
• IBS (irritable bowel syndrome)
• Intestinal permeability (leaky gut)
• AlcoholismIntestinal surgery
• Certain medications or drugs
• Laxative abuse
• Pancreatic disease
• Liver disorders
• Cystic fibrosis
• Autoimmune disease
• Cancer

[1] [5]

Solution: While some of these triggers require immediate medical help, there are a few things that can be done to support gut health and improve nutrient absorption. The first is to change your diet. What kinds of food are you eating? Is it a bunch of processed junk foods? Or too much sugar? If so, start cutting those out. Another is possible food intolerances. Track your meals for a week and see if any foods happen to trigger a reaction. (An elimination diet may be worth exploring.)

Second, tweak your meals. Instead of having a ton of flavors, sides, and variety, make things simple. Keep the ingredients to a minimum and give your gut a rest. Instead of eating raw foods, cook them thoroughly. Drink some nourishing bone broth or warm, herbal teas. Think of giving yourself comforting, healing foods. The third and final tip is to consider taking a probiotic or digestive enzyme supplement. These support digestion by making it easier for your body to absorb food. (If you think your gut is out of whack, read this post here for more tips!)

When in Doubt, Get Help

Because malabsorption shouldn’t be ignored, it’s best to work with a good doctor to rule out any serious conditions like cancer, autoimmune disease, or colitis. All of these can progress into something deadly if left untreated. At the very least, your doctor can pinpoint any red flags in your diet and refer you to a dietitian or nutritionist. From there, you can see if the foods you’re eating are either making or breaking your health. But I’d like to hear from you- have you dealt with malabsorption? Any of these symptoms sound familiar? Share your thoughts with me in the comments below!

Sources:

[1] https://www.medicalnewstoday.com/articles/322467.php#diagnosis
[2] https://www.canr.msu.edu/news/iron_and_vitamin_c_the_perfect_pair
[3] https://www.healthline.com/nutrition/phytic-acid-101
[4] https://honors.libraries.psu.edu/catalog/1846
[5] https://www.webmd.com/digestive-disorders/malabsorption-syndrome#1