Eat Well to Thrive: The Importance of What We Eat… and Absorb!

“We are what we eat and absorb.”

This phrase takes on its full meaning when we consider not only the food on our plate, but also how our body processes and absorbs it. For National Nutrition Month, we are diving into this topic from a perspective that’s often overlooked: it’s not just about what we eat, but also what our bodies are actually able to absorb and use.

And when we talk about absorption, we inevitably need to talk about the gut. This crucial junction between food and overall well-being plays a key role in digestion, metabolic regulation, immune defense, and even emotional balance. At the heart of this fascinating ecosystem lies the gut microbiota—a community of billions of microorganisms that directly influence our health.

Taking care of your microbiota is an essential step in getting the most from a balanced diet. Adding probiotics—researched for over 30 years and formulated to work in synergy with your own gut bacteria, survive stomach acid, and support your microbiota—can also be a valuable complement to making better daily food choices.

Eating Well Is Good. But Absorbing Well Is Even Better.

When we think about nutrition, we often focus on the quality of the food we eat. However, if our digestive system is not functioning at its best, even the healthiest meal in the world can go underutilized.

For our body to make full use of essential nutrients, several steps must work together efficiently:

Digestion, which breaks down food into absorbable molecules;
Absorption, which allows these nutrients to pass into the bloodstream;
Assimilation, which distributes them to the cells according to their needs.

But when our microbiota is unbalanced, these processes can be disrupted. An altered gut can lead to poor absorption of vitamins and minerals, digestive discomfort and impacting the functioning of the immune system.

The Gut Microbiota: A Key Player in Nutrient Absorption

Our gut is much more than just a digestive organ. It houses over 38 trillion microorganisms that directly affect how we benefit from food.

Here are just a few of the essential roles the microbiota plays in digestion:

Transforming fiber into beneficial nutrients
Some dietary fibers cannot be digested by our body alone. Thankfully, gut bacteria ferment these fibers, producing short-chain fatty acids that are vital for intestinal health and inflammation regulation.

Producing vitamins
Some gut bacteria synthesize essential vitamins, such as vitamin K, which helps with blood clotting, and B vitamins, which are involved in energy production and nervous system health.

Enhancing mineral absorption
A healthy microbiota improves the absorption of calcium, magnesium, and iron—key minerals for strong bones, muscle function, and overall metabolism.

Protecting against pathogens
A balanced microbiota helps strengthen the gut barrier and prevents the overgrowth of harmful bacteria that can interfere with digestion and allow pro-inflammatory molecules to enter the body.

However, our microbiota is sensitive to its environment. Ultra-processed foods, stress, antibiotics, and an imbalanced lifestyle can damage its diversity and impair its function.

How Can You Optimize Nutrient Absorption Daily?

Eating well is not enough—you also need to support digestion and a thriving microbiota.

1)      Choose whole, nutrient-dense foods

Ultra-processed foods are often low in bioavailable vitamins and minerals. On the other hand, fresh fruits and vegetables, nuts and seeds, legumes, and high-quality proteins provide nutrients your body can better utilize.

2)      Boost microbial diversity with fermented foods

Fermented foods are packed with live microorganisms that help diversify your gut microbiota.

Sauerkraut, kimchi, kefir, miso, tempeh—these natural options help nourish your gut ecosystem.

In addition, a high-quality probiotic like Bio-K+ provides specific strains that work in harmony with your own gut bacteria to help maintain balance. The drinkable product delivers three well-researched strains of bacteria shown to help with various issues, and because the bacteria ferment the nutrients in the matrix they live in, you benefit both from the probiotic effects and the nutritional advantages of a fermented food, including access to beneficial fermentation metabolites.

3)      Take the Time to Chew Thoroughly

Digestion starts in the mouth! Chewing food properly activates digestive enzymes and makes it easier for the gut to do its job.

4)      Limit Absorption Inhibitors

Some compounds in food—like phytates and tannins—can reduce mineral absorption. For example, drinking tea or coffee with an iron-rich meal can hinder its absorption.

5)      Manage stress and prioritize good sleep

Chronic stress and poor sleep disrupt the gut-brain connection, which unbalances/alters the microbiota.

Thriving Also Means Practicing Mindful Eating

Taking care of yourself starts with what’s on your plate, but also with how you eat and how your body processes that energy. Learning to recognize true hunger and fullness helps avoid eating out of habit, stress, or boredom. Eating when you’re truly hungry and stopping when you’re comfortably full-before feeling stuffed-is part of a more mindful approach to food.

During National Nutrition Month, let’s take one more step toward an eating style that truly supports our overall well-being—boosting energy, immunity, and vitality. And let’s not forget the joy of eating, because food, at its heart, is a special moment that brings us together and invites us to explore new flavors and textures.

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