- Whole, nutrient-rich foods help protect digestive health, while ultra-processed foods, overeating, and poor chewing are linked to more indigestion and heartburn.
- Phytonutrients and healthy fats help protect the esophagus by supporting antioxidant defenses and healthy inflammatory responses.
- Long-term digestive wellness is best supported through diet and healthy habits.
Digestive health is a marvel! From the aroma and taste of delicious food that makes you salivate, food churning in the stomach and traveling through feet of tubing, to daily bowel movements, the ongoing journey is often symptomatically unremarkable until you experience that sensation of indigestion and heartburn. Did you know that phytonutrients and other nutrients in a healthy diet naturally provide protection to the esophagus against the harsh effects of stomach acid?
Indigestion and Heartburn on the Rise
Over the last several decades, the incidence of indigestion and heartburn has increased in America and other industrialized countries. It correlates with the explosion of ultra-processed foods consumed in the diet. Furthermore, eating on the run, overeating, and not chewing food well correlate with a greater likelihood of indigestion. Gulping down a burger, fries, and latte or a pizza and beer in a few minutes is a fast way to indigestion.
Your digestive tract works hard to digest the food you eat to nourish your whole body, including the tissues of the digestive tract. When you supply your body with low quality, ultra processed foods and don’t chew thoroughly, it takes more digestive effort. The Western diet also comes with the cost of reduced nutrients insufficient to nourish your body while causing increased oxidative stress in the lining of the esophagus.
Phytonutrients and other important essential healthy fatty acids are lacking in the typical Western diet. Ultra processed foods are stripped of essential nutrients failing to provide antioxidants and phytonutrients compared to a whole food’s diet. This handicaps your overall health and makes your digestive system much less tolerant to oxidative stress from exposure to hydrochloric acid.
Esophageal Tissues Need Protection
The health of the esophagus depends on mucosal barrier integrity, sphincter control, immune tolerance, peristalsis, stomach contents, pH and emptying mechanisms. When these factors become overwhelmed or dysfunctional, stomach juices can reflux upward. Protecting the esophageal mucosal barrier against oxidative stress is one important aspect that goes beyond suppression of stomach acid and digestive juices.
When digestive juices move upward inappropriately into the esophagus, there is a release of IL-6, IL-8, Cox-2, TNF-a and other inflammatory compounds in the tissue. This cascade of events causes the release of ROS free radicals damaging mucosal tissues, disturbing barriers and cellular structures, irritating nerves, and even causing mitochondria dysfunction in the esophageal tissue and digestive tract.
Suppression of stomach acid often fails and contributes to myriads of unhealthy consequences when used for more than a few weeks. To buffer and protect against exposure to stomach acid and digestive juices, mucosal barriers of the esophagus require antioxidants from phytonutrients and essential fatty acids. This is one arena of support to consider to keep your digestive system healthy.
Phytonutrients: Luteolin, Quercetin, Turmeric, and Berberine
Luteolin, a powerful bioflavonoid, is often sought out for brain health, immune support, mast cell inhibition of histamine release, and overall antioxidant benefits. A recent study evaluated several signaling pathways including TNF-alpha, NF kappa B and protein functions related to stomach acid producing pumps. Results showed luteolin can effectively bind to 10 core targets like that of TNF-a, NF-kappa B etc. to help protect tissues against the stress of stomach acid.
Quercetin
Studies show that quercetin inhibits the production of inflammatory factors IL-1beta and IL-6 in the mucosal lining of the esophagus which aids in protection against acid pH and oxidative stress.
Turmeric
The golden spice turmeric is another compound of interest. Turmeric has been shown to increase antioxidant factors protecting against NF-kappa B and other inflammatory compounds in the esophagus in animal studies.
When quercetin and turmeric are combined together, researchers found greater synergistic protective effects against NF-kappa B reactions and the release of cytokines in the esophagus. The combination was more effective than either nutrient by itself.
Berberine
Another phytonutrient shown to be beneficial for the esophageal lining is berberine. Animal studies demonstrated protection to the esophageal mucosal lining as it modulated the expression of TNF-a, IL1-beta, IL-6, and other compounds.
Nerves in the Esophagus Need Support Too!
Another element of esophageal health is to keep nerves calm and from becoming irritated and hypersensitive. Repeated reflux of food upwards into the digestive tract can lead to nerve sensitivity in the esophagus. This is somewhat like scratching a bug bite – the more you scratch the more irritated it becomes. Omega-3 fish oils and PEA are specialized and essential fats that help protect and support nerve function.
Omega-3 EPA/DHA
Omega-3 oils also provide a protective role in esophageal lining health. Animal studies show that omega-3 oils DHA and EPA upregulate the expression of the antioxidant pathway Nrf2 which protects against oxidative stress and inhibits inflammasome activation in the esophagus. Results showed that the epithelial cells of the esophagus were protected. The greatest benefit was seen with a 1:1 ratio (omega-6:omega-3). Omega-3 oils are essential to protect the overall health of the gut lining and microbiome.
The Western diet is dominant in omega-6 seed oils, often with a ratio of 20:1 or as much as 40:1. The best sources of omega-3 oil EPA and DHA is from cold water fatty fish. Plants like chia seeds, flax seeds, and walnuts do provide some omega-3 as ALA. This form must be converted into EPA and DHA which is highly inefficient and requires several nutritional cofactors commonly missing in the Western diet.
PEA
Palmitoylethanolamide (PEA), an indispensable fatty acid, is another important digestive health protection. Studies show that PEA strongly decreased the secretion of IL-1beta, IL-6, IL-8, IL-10, and TNFa caused by exposure to hydrochloric acid.
Healthy Choices for Esophageal Health and Protection
Your diet must provide the necessary phytonutrients and fatty acids to manage NF-kappa B, TNF-a, and cytokine release in the digestive tract buffering against stomach juices fluxing upward. Furthermore, nutrient-dense whole foods are essential to nourishing a healthy microbiome and intestinal lining.
The increase in block buster drugs with quick symptom suppression is one method of support but often fails or comes with a cost to your long-term health. The healthier choice is to provide your body with wholesome, nutrient dense foods to sustain health and function throughout your life.
Strive for whole foods 80-90% of the time to nourish your body. Give your body time to digest food by following the Five Rules of the Leptin Diet. Chew food thoroughly. To optimize your phytonutrient and other protective compounds consider these very helpful options:
• Quercetin Phytosome + Luteolin contains a super bioavailable form of quercetin with 20 times better absorption combined with another powerful bioflavonoid for neuro-immune-gut health.
• Repair Plus is a stellar blend of TurmiPure turmeric gold, quercetin phytosome with bromelain and papain. It is a customer favorite for many different repair and support needs.
• Turmeric Gold contains an advanced turmeric extract with superior curcuminoid absorption and bioavailability. It is shown to be 24 times more bioavailable than standardized turmeric extract with black pepper.
• Berberine Ultra is a phytonutrient used for thousands of years in India and Asia. It works by addressing root issues such as managing healthy inflammation responses and oxidative stress, supporting microbiome balance and aids overall metabolism.
• Leptinal provides a blend of ultra-pure omega-3 DHA and EPA fish oils with beneficial omega-6 GLA, vitamin E tocotrienols, pomegranate extract, and syntrinol for synergistic antioxidant protection.
• PEA Ultra is one of the most potent and important lipids or fats for the health of the nervous system mitigating the nerve stress and inflammatory activities. PEA helps nerve signals maintain control when irritated and sensitized.
• D-Limonene provides natural support for peristaltic movement. It supports gallbladder bile acid secretion and movement of food down the digestive tract.
Digestive health is best supported by nourishing the body with the right building blocks rather than relying on quick fixes. A diet rich in phytonutrients and essential fatty acids helps maintain a healthy digestive environment, supports the integrity of the esophagus and gut lining, and promotes overall digestive balance and vitality. When the body receives consistent, high-quality nutrition, it is better equipped to handle the normal stresses of digestion and maintain long-term comfort and wellness.
Additional Resources
Chewing Well and Relaxed Meals Essential for Metabolism, Brain Health, and Healthy Poop
PEA Ultra: A Revolutionary Nutrient for Health and Repair
PEA Calms Digestive Stress and Improves Bowel Motility
The Power of D-Limonene: Remarkable Benefits of Citrus Peel Oils
Proton Pump Inhibitors Lead to C Diff, SIBO, Dementia, and Heart Attacks
Natural Ways to Manage Acid Reflux
Gut Motility: Fundamentals to Master for Metabolism, Weight Management, and Gut Health
Super Stars for Gut-Brain Axis Health and Vitality
