Why So Many People Are Under-Nourished (Even When They “Eat Healthy”)
When your gut and liver are overloaded by modern “toxic load” (ultra-processed foods, additives, alcohol, stress, environmental chemicals), your body shifts from absorbing to defending. Inflammation, low stomach acid, sluggish bile, and a disrupted microbiome make it harder to break down food and pull nutrients across the gut wall. The fix isn’t extreme—it’s reducing the load and restoring the basics that help you absorb what you eat.
The Plain-English Science
Your body absorbs nutrients through a few key steps:
Breakdown (chewing + stomach acid + enzymes)
Emulsify fats (bile from the liver/gallbladder)
Absorb through the gut lining (healthy mucosa + tight junctions)
Escort and activate (minerals/vitamins carried in the blood, activated in tissues)
When the system is irritated or overworked, these steps misfire. The result: you can eat good food but get less from it.
The Biggest “Blockers” of Nutrient Absorption Today
1) Gut Inflammation & Dysbiosis
Additives, excess sugar/alcohol, and chronic stress can inflame the gut lining and shift microbiome balance. An inflamed lining is bad at absorbing vitamins, minerals, and amino acids.
Signs: bloating, irregularity, food sensitivities, “tired after eating.”
2) Low Stomach Acid & Weak Enzymes
Acid breaks proteins and frees minerals like iron, zinc, and calcium. Chronic stress, some meds, and constant snacking can lower stomach acid and dilute enzymes—so food passes along undigested.
Signs: fullness after small meals, belching, undigested food in stool.
3) Sluggish Bile = Poor Fat-Soluble Vitamin Uptake
Bile helps absorb vitamins A, D, E, K and essential fats. Processed fats, low fiber, and dehydration can make bile thick and flow poorly.
Signs: nausea with fatty meals, pale/yellowish stools, dry skin.
4) Ultra-Processed Foods (UPFs) Crowd Out Real Nutrition
UPFs are energy-dense but micronutrient-light, often with emulsifiers and “natural flavors” that irritate the gut. They displace whole foods and can worsen inflammation.
Signs: cravings, afternoon crashes, constant snacking.
5) Nutrient Antagonists & Depletions
Alcohol, excess caffeine, and certain meds use up or compete with minerals (e.g., magnesium, B-vitamins) and reduce absorption over time.
Signs: wired-and-tired, restless sleep, muscle tension.