Module 3: How Nutrients Are Absorbed

Introduction

Eating well is important — but if your body isn’t absorbing what you eat, you’re not getting the benefits.

That fatigue, brittle nails, brain fog, or recurring illness? It might not be what you’re eating — it might be what you’re not absorbing.

This module explores how the digestive system — particularly the small intestine — breaks down your food and extracts the nutrients your cells depend on. We’ll also look at what interferes with absorption and how to support the health of your gut lining.

Let’s explore how your food becomes fuel — and what happens when that process breaks down.

The Role of the Small Intestine

The small intestine is where the majority of nutrient absorption takes place. It’s about 20 feet long, lined with a soft, velvety surface that isn’t just smooth — it’s covered with villi and microvilli.

These tiny structures:

Vastly increase surface area for absorption
Allow nutrients to enter your bloodstream
Are essential to everything from energy to immune health

Your food must be fully broken down into its smallest pieces to be absorbed:

Proteins → amino acids
Fats → fatty acids + glycerol
Carbs → glucose and other sugars
Vitamins and minerals → free-floating nutrients

If these molecules aren’t fully broken down, they either pass through unabsorbed or trigger immune reactions (especially if your gut lining is inflamed).

What Interferes with Absorption?

Several factors can block or reduce nutrient absorption, including:

1. Low Stomach Acid

If the stomach doesn’t release enough acid, proteins aren’t broken down, and mineral absorption (like iron, calcium, zinc) is impaired.

2. Pancreatic Enzyme Deficiency

Without digestive enzymes, fats and proteins aren’t fully broken down. This can cause greasy stools, bloating, or malnutrition over time.

3. Inflammation in the Small Intestine

Conditions like Celiac disease, Crohn’s disease, or even low-grade inflammation from food sensitivities can damage the villi and reduce absorption.

4. Bacterial Overgrowth (SIBO)

Too many microbes in the small intestine (where they shouldn’t be) can ferment carbs before they’re absorbed, stealing nutrients and producing gas.

5. Dysbiosis and Leaky Gut

A disrupted microbiome can cause immune overactivation and damage the gut lining, leading to both poor absorption and increased food sensitivities.

🚩 Signs You May Not Be Absorbing Nutrients Well

Fatigue, especially after eating
Brittle hair and nails
Frequent illness
Pale skin, dark circles
Gas, bloating, or diarrhea
Unexplained weight loss
Muscle weakness
Anxiety or irritability (can be linked to nutrient depletion)

Supporting Optimal Absorption

You don’t need supplements to fix this — your body is designed to heal with the right support.

Lifestyle Tips:

Eat slowly and chew well – digestion begins in the mouth
Reduce stress while eating – stress diverts blood flow away from digestion
Avoid drinking too much water during meals – it can dilute stomach acid
Add bitter foods (arugula, lemon, dandelion) – they naturally stimulate digestive juices

Nutritional Supports:

Include healthy fats – needed for fat-soluble vitamins (A, D, E, K)
Focus on protein variety – to supply all essential amino acids
Add probiotic-rich foods – to support gut lining and enzyme production
Consider digestive bitters or enzymes short-term (with practitioner guidance)

When to Dig Deeper

If you suspect malabsorption, it’s wise to consult a functional health provider who may test for:

Nutrient levels (B12, iron, D, magnesium, etc.)
Inflammatory markers
Stool testing for fat or enzyme levels
Breath tests (for SIBO)

A Gentle Reminder

“You are not just what you eat — you are what you absorb.”

The best foods in the world won’t do much if your gut isn’t able to take in the nutrients. But the good news is: your gut lining regenerates constantly. With the right care, it can repair and become stronger than ever.

Resources

COMING SOON