are other possible culprits.) The inflammation you expe-
rience when you eat those foods can inhibit nutrient
absorption in your small intestine, Dr. Greer says. If you
have any of these symptoms, ask your doctor about get-
ting tested.Sip smarter
You’ve heard that you shouldn’t drink your calories, but
now there is a major exception: It turns out that the body
is better able to absorb nutrients from certain types of
juice than from whole fruit. For instance, one study pub-
lished in Molecular Nutrition & Food Research found that
some carotenoids were almost twice as readily absorbed
from orange juice than fresh oranges. The fiber in whole
fruit may bind to certain micronutrients, keeping them
from being absorbed in the small intestine, says study
author Ralf Schweiggert, of the University of Hohenheim
in Stuttgart, Germany. But since fiber is key for overall
health, he recommends having just one serving of fruit
juice a day and eating the rest of your fruit whole.
You can also have a smoothie, which retains the fiber
from fruits and vegetables but still improves absorption
of certain nutrients, according to the Journal of Food
Science. That’s because the blade of a high-speed
blender breaks through the cell walls in foods better than
chewing does, says study author José Miguel Aguilera of
the Universidad Católica de Chile. Both Koff and Dr. Merrell
advise their patients to drink vegetable smoothies as a way
to help with absorption.Care for your gut bugs
Up to 3 0 percent of the protein and carbs you eat reach
your colon undigested, where your gut bacteria break them
down, the journal Nutrition in Clinical Practice reports. But
just a few days of a high-fat diet can disrupt the balance of
good and bad bacteria in your system, throwing off this pro-
cess. Consider a probiotic supplement to boost the number
of good bugs whenever you’re off your usual diet routine for
a few days. One probiotic strain in particular, GanedenBC3 0 ,
which is added to a wide range of food products, including
Red Mango frozen yogurt and Purely Elizabeth Probiotic
Granola, as well as Digestive Advantage supplements, has
been found to help your body break down proteins.Try an enzyme
There will be times when your digestion is thrown offtrack,
like on vacation. That’s when digestive enzyme supple-
ments can help. These pills work just like your body’s own
enzymes to help break food down so you can absorb the
nutrients more easily, Koff says.