How to Support Digestive Function Naturally
In our quest for better health, a lot of time is often spent worrying about fixing symptoms and trying to find the root cause. The problem is that band-aid solutions (like laxatives and antidiarrheal agents) typically don’t work perfectly or for very long. And root cause testing and healing can sometimes take longer than we’d like. But there is a middle ground: supporting digestive function naturally so you can feel more comfortable in your body while you get on with the rest of the healing journey.
Here is what we are going to cover:
What is digestive function?
Digestive function is the process by which our body breaks down food into nutrients, absorbs them into the bloodstream, and eliminates waste. Digestive function is the link between root causes and IBS-type symptoms.
And while we are finding and addressing root cause imbalances that impair our digestive function, we can also be giving our digestion a helping hand along the way. This takes the stress off our digestive system, reduces symptoms in the short term, and gives our protocols a better chance to work properly.
Digestive support is foundational to our Constipation Framework but is relevant to all IBS-related symptoms where root causes impact digestion.
The role of digestive support
Digestive support isn't about clearing constipation or other symptoms directly. It is about boosting your digestion, and breaking down food properly so it can be absorbed. A well functioning digestive system helps create a solid foundation, along with diet and hydration changes, for a life without chronic symptoms. Think of digestive support as an enabler for overall health.
Constipation, for instance, manifests in the colon, but the issue can originate much earlier in the digestive process. As such, we need to look at the whole digestive process, not just the final stage of elimination.
Anatomy 101: The Digestive Process
If we think back to anatomy 101, here’s the basics of how the digestive process works:
Mouth: Chewing in the mouth, along with enzymes in saliva, begins the breakdown of carbohydrates and mechanically breaks down food into more digestible pieces.
Stomach: Food travels via the esophagus and into the stomach where hydrochloric acid (HCl) and enzymes break it down further, particularly proteins.
Liver: The liver produces bile, essential for the digestion and absorption of fats.
Gallbladder: The gallbladder stores and releases bile into the small intestine to aid fat digestion.
Pancreas: The pancreas releases digestive enzymes to break down carbohydrates, proteins, and fats in the small intestine.
Small Intestine: In the small intestine, enzymes from the pancreas and bile from the gallbladder, as well as those from the brush border, continue the digestive process, allowing nutrient absorption. The migrating motor complex helps move food and waste through the digestive tract.
Large Intestine (colon): The large intestine absorbs salt and water and processes the remaining material with the help of colonic bacteria.
This is obviously a really simplified version of events, but it’s a helpful refresher.
This whole process is commonly referred to as ‘digestive fire’ and if any of these secretions, whether it is stomach acid levels, bile production via the liver or enzyme production from the brush border or pancreas, aren’t working properly we can end up placing more stress on the system down the line. And in this case, the colon is the end of the line and the symptoms that manifest are often constipation or diarrhea.
How to support digestion naturally
Now that we understand the different secretions of acid, bile and enzymes being produced in a functioning digestive tract, we can explore how to support this digestive process naturally.
It’s worth noting that while we can support all three (HCl, bile and digestive enzymes), it can be helpful to first check whether HCl and bile supports are required. We usually do this with functional lab testing. But in the absence of these labs and where indicated clinically, we will often start clients on a digestive enzyme blend since this covers the breakdown of all 3 macronutrients - proteins, fats and carbohydrates - and fiber.
Motility could also fit here as part of digestive function but is something we’ll address in more detail in a separate article.
HCl (Hydrochloric Acid) Support
Hydrochloric acid in the stomach is essential for breaking down proteins, activating digestive enzymes, and protecting against pathogens. Low HCl levels can lead to poor digestion and nutrient absorption.
Signs of low HCl:
Bloating and belching
Indigestion and heartburn
Undigested food in stools
Nutrient deficiencies (e.g., iron and B12 are most common)
How to supplement HCl:
If you are wanting to support stomach acidity, Thorne, Betaine HCL & Pepsin is a good product to start with. It contains 500mg of HCl per capsule. Typical dosing, as listed on the label, is 1-2 capsules with each meal or as recommended by your health professional. We have found that most of our clients only need small amounts of stomach acid supplementation to help alleviate symptoms.
HCl supplements should not be used concurrently with H2-blocking drugs and proton pump inhibitors, because these drugs are intended to block the production of stomach HCl. HCl is also contraindicated for people who have peptic ulcers. It is not recommended to remove HCl powder from the capsule to take orally, as it can be irritating to the oral mucosa.
Before starting HCl supplementation, it's recommended to consult with a healthcare provider to confirm these supports will be helpful for you. It is also important to introduce these products slowly and use them for short periods of time.
Bile Support
Bile, produced by the liver and stored in the gallbladder, is crucial for the digestion and absorption of fats. Inadequate bile production or bile flow can impair fat digestion and lead to symptoms like constipation.
Signs of bile deficiency:
Fatty or pale stools
Digestive discomfort after fatty meals
Greasy stools that float
Gallbladder pain
Nutrient deficiencies (e.g., fat-soluble vitamins like A, D, E, K)
Constipation (from sluggish bile flow and/or a deficiency)
How to supplement bile:
If you are looking to support the digestion of dietary fats you can consider Allergy Research Group, Ox Bile 125mg. We typically recommend clients use ox bile with meals that are high in fats, rather than taking this supplement with all meals. Typical dosing, as listed on the label, is 1 capsule three times daily with meals, or as directed by a healthcare practitioner.
It can be helpful to know that ox bile is derived from a bovine source. Artichoke and gentian root provide a vegan/vegetarian option to ox bile so consider these ingredients as an alternative.
Digestive Enzyme Support
Enzymes are made in the pancreas, the brush border of the small intestine and to a small degree the stomach. If you know you have SIBO then your brush border is very likely impacted, and digestive enzymes are typically recommended.
As mentioned, if we’re only going to use one type of digestive support, we often start clients on a digestive enzyme blend since this covers the breakdown of all three macronutrients: proteins, fats, and carbohydrates, as well as fiber.
Signs of low enzyme production:
Bloating and gas
Diarrhea or constipation
Indigestion and abdominal pain after meals
Undigested food in stools
Nutrient deficiencies (e.g., fat-soluble vitamins like A, D, E, K)
Weight loss and malnutrition
How to supplement enzymes:
An example brand that we like to start many of our clients with is Enzymedica, Digest, a well-tolerated digestive enzyme blend. This product doesn’t contain HCl (stomach acid) or ox bile (bile support), as both are often contraindicated and we recommend consulting a practitioner before their use.
Enzymedica also offer more supportive enzyme products that you can upgrade to, such as Enzymedica, Digest Gold with ATPro. If you are unable to source Enzymedica products in your country, please look for an alternative product that contains similar ingredients.
Titration: Introducing digestive supports so they are well tolerated
Let’s talk through common dosages and titration schedules for enzymes. 1-2 capsules, with all main meals is what works best for most clients in this first phase of digestive support.
A common titration schedule looks like:
Day 1: Start Digest, 1 capsule with breakfast.
Day 2: Increase Digest, 1 capsule with breakfast and dinner.
Day 3: Increase Digest, 1 capsule with breakfast, lunch and dinner, if these are the 3 main meals that you have. If you have more main meals, you can take a capsule with them as well.
If we continue to notice undigested food in stools or symptoms persist after meals, we commonly increase Digest to 2 capsules with each main meal or try a stronger product.
Accessing digestive support products
We know that accessing good quality digestive support supplements can be difficult and expensive. This is why we opened up our client dispensary to anyone living in the US and offer the same 20% off RRP discount our clients get. If you'd like to access our dispensary, including the products mentioned above, sign-up to Fullscript and check out their full range of practitioner only supplements here: https://us.fullscript.com/welcome/blindemann/
As always, we recommend consulting with a doctor or health practitioner before using any supplements.
Work with our team
Once you’ve got that digestive fire burning again and are ready to dig deeper to understand the root cause of your digestive symptoms, we’d love to help. To learn more about how we work with clients online (and from the comfort of your own home) to complete functional lab testing and implement natural protocol recommendations to take back control of your gut health, please visit the Work With Us page of the website.
ABOUT AUTHOR: BELLA LINDEMANN, FDN-P
Bella Lindemann is the founder and lead practitioner of The Functional Gut Health Clinic. With her science degree, functional nutrition certification and extensive experience, she is a recognised expert in gut health and the science of SIBO. Having worked with hundreds of methane SIBO cases, including her own, Bella is passionate about helping her clients address this imbalance and take back control of their digestive symptoms.