How Gut Health Affects Nutrient Absorption

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Even when you eat healthy foods, your body still has to properly break down, absorb, and utilize those nutrients. That is why I always say, “You are what you eat, what you absorb, and what you don’t eliminate.” Stress, digestive issues, medications, inflammation, poor gut health, and lifestyle habits can all affect nutrient absorption and how well your body is getting what it needs.

As we age, stomach acid production, digestive enzyme levels, and gut health can change, making nutrient absorption even more important.

The Gut Health and Nutrient Absorption Connection

Gut health and nutrient absorption go hand in hand. A healthy microbiome in the small and large intestine is essential for your body to get what it needs from the foods you eat. The microbiome helps your body absorb the following:

What Impacts Nutrient Absorption

The following are a few factors that can influence nutrient absorption:

Stress

In today’s hectic world, many report indigestion and heartburn, often due to stress. These conditions stem from the body’s natural “fight or flight” status. It’s how we respond to these conditions that matters. While popular, antacids can decrease the absorption of some nutrients. Instead, it’s better to focus on the source of stress and how we react to it.

Medications

Certain drugs are known to decrease the body’s ability to absorb nutrients, while others seem to intensify it. Many antacids, antibiotics, blood thinners, and anti-depressants to name a few. It’s best to check with your doctor or pharmacist to find out if your medications could be a culprit. 

Alcohol

Do you like to enjoy a few beers after work? Go easy. A 1993 report from the National Institute on Alcohol Abuse and Alcoholism found that alcohol inhibits the breakdown of nutrients by decreasing the secretion of digestive enzymes, which may interfere with digestion and nutrient absorption.

Caffeine

It is known that caffeine can reduce iron absorption by up to 80 percent. To counter this, you might consider drinking non-caffeinated versions of coffee, tea, and other drinks when you can.

Exercise

Intense exercise may feel good now and then, but be forewarned that it can affect nutrient absorption. That’s because when your body is busy delivering fresh blood and nutrients to working muscles, it cannot focus on digestion and absorption. That’s why it’s important to wait a couple of hours between meals and hitting the gym.

Food

Diets full of processed foods, sugar, and salt are not nutrient-rich and don’t help support a diverse or healthy microbiome, which can lead to inflammation. Focusing on eating a gut-healthy diet full of whole foods, fruits, leafy greens, vegetables, healthy fats, whole grains, and lean meats.

Water

Proper water intake is necessary for breaking down food and transporting nutrients through the gut and the rest of the body.

Keep in mind that dysbiosis (an imbalance of gut bacteria) and the intestinal wall also impact nutrient absorption.

If you’re not sure your diet is providing the nutrients your body needs, high-quality supplements may also help support nutritional gaps and digestive health. View this book on the Health Benefits of Supplements. You can check out my recommended Gut Health Supplements from Nature’s Sunshine.

Your body cannot use what it cannot properly absorb. Supporting digestion, reducing inflammation, managing stress, and restoring gut health are all important for helping your body get the nutrients it needs to function well.

If you’re ready to improve your digestion and support your gut naturally, explore our 30-Day Gut Reset Program or start building healthier daily habits with The Healthy Habits Challenge.