Digestion happens quietly in the background, every day. Each part of the digestive system has its own job in turning food into nutrients the body can use. Here is a short overview and a few everyday habits.
The digestive system step by step
- Mouth: chewing breaks food into smaller pieces, and enzymes in saliva start breaking down starch.
- Oesophagus: food moves to the stomach with wave-like muscle movements (peristalsis).
- Stomach: gastric juice with acid and enzymes continues breaking down food, especially proteins.
- Small intestine: most nutrients are absorbed here, with the help of enzymes from the pancreas and bile from the liver.
- Large intestine: water and electrolytes are absorbed, and what is left is prepared for elimination.
- Gut bacteria: the intestine is home to a large community of microorganisms that ferment dietary fibre.
Everyday habits
- Eat a varied diet: vegetables, fruit, whole grains, legumes and a source of protein at main meals.
- Include fibre: oats, legumes, whole grains, vegetables and fruit. Adults are advised to eat about 25 g of fibre a day (EFSA).
- Drink enough water: especially when you increase your fibre intake.
- Take your time: chew well and eat at regular times.
- Fermented foods: yoghurt, kefir and sauerkraut are traditional parts of many diets.
- Move every day: a walk after a meal is an easy habit.
Digestive enzymes and fibre as food supplements
Some food supplements contain digestive enzymes or fibre. For example, the lactase enzyme improves lactose digestion in individuals who have difficulty digesting lactose. Biostile products with enzymes and fibre:
- Protein Digest – digestive enzymes, betaine HCl and zinc,
- Carbo Digest – 11 digestive enzymes from fungal sources, plus zinc,
- Protex Fiber – 10 g psyllium fibre per sachet,
- Liquid Prebiotics – arabinogalactan, inulin and beta-glucans.
If you have ongoing digestive problems, talk to your doctor.
Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. This article is for information only and does not replace advice from a doctor or pharmacist.
