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When it comes to bone health, most people focus on calcium, vitamin D, or resistance training—but few realize that strong bones actually begin in the gut. In this solo episode of Stronger Bones Lifestyle, I dive deep into a crucial yet often-overlooked factor in osteoporosis and osteopenia: digestion.
The truth is, what you eat doesn’t automatically become what your body absorbs. You can have the cleanest diet, take the best supplements, and still miss out on critical nutrients if your digestive system isn’t breaking food down properly. As I interpret more stool labs for women with osteoporosis, I see a consistent pattern—poor digestion, low gut immunity, and nutrient malabsorption.
The Journey from Mouth to Bones
Everything you eat needs to be digested into smaller and smaller molecules before it can nourish your body. From the moment food enters your mouth, digestion involves a complex chain reaction—enzymes, stomach acid, bile, and beneficial bacteria—all working in harmony.
But if one part of that system fails, your bones suffer. Why? Because osteopenia literally means “bone poverty.” If your digestive system isn’t doing its job, you’re not absorbing the minerals and nutrients your bones depend on, such as calcium, magnesium, vitamin D, and vitamin K.
Signs Your Digestion May Be Off
Even if you eat well, your body may be struggling to digest. Here are a few red flags:
- Bloating, gas, or fullness after meals
- Constipation or loose stools
- Undigested food visible in stool
- Fatigue after eating
- Brittle nails, hair loss, or dry skin
- Ongoing sugar and carb cravings
If you recognize any of these, it may be time to investigate deeper. I use stool testing to uncover hidden imbalances—such as low pancreatic enzymes, fat malabsorption, poor gut immunity, and imbalanced microbiota—that could be limiting your nutrient absorption.
The Gut-Bone Axis: How It Works
Your gut and your bones are in constant communication through what’s called the gut-bone axis. A healthy gut microbiome supports bone formation, regulates inflammation, and improves mineral absorption. But when digestion falters—because of low stomach acid, stress, or imbalanced bacteria—the immune system triggers inflammation, which in turn activates bone loss.
Think of it this way: If your gut lining is leaky, your bones become fragile.
How to Support Better Digestion for Bone Health
Here are a few simple yet powerful steps you can take starting today:
- Eat in a calm state. Digestion begins in the brain. Sit down, take a few deep breaths, and avoid eating when stressed or distracted.
- Chew thoroughly. This stimulates digestive enzymes and prepares your stomach for food.
- Stay hydrated—but avoid drinking large amounts during meals to prevent diluting stomach acid.
- Include fiber-rich foods. Aim for at least 30 grams daily from vegetables, fruits, and legumes to feed your beneficial gut bacteria.
- Eliminate daily bowel issues. You should have one easy, formed bowel movement each day—without the use of laxatives like MiraLax or Colace.
Why Testing Matters
If you suspect your digestion is off, the best way to know for sure is through a comprehensive stool lab. Functional testing can reveal digestive enzyme deficiencies, gut inflammation, microbial imbalances, and even fat malabsorption—all key to building stronger bones naturally.
As I often say:
“You cannot have healthy bones if you don’t have a healthy gut.”
Take Action
If you’re ready to understand what’s really happening inside your body, I invite you to:
- Run a stool lab and work with me one-on-one to uncover your root causes.
- Join my group program, Healthy Gut, Healthy Bones, where I teach women how to improve digestion and build stronger bones from the inside out.
Your journey from mouth to bones starts today. Because the truth is, you can’t build what you can’t absorb.
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Frequently Asked Questions (FAQs)
Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plants, vegetables, and fruits. They are part of a plant’s defense mechanism against predators and can be found in high concentrations in foods like spinach, rhubarb, beets, nuts, chocolate, tea, and certain beans.
Regarding bone health, oxalates can bind to minerals such as calcium in the gut, forming calcium oxalate. This compound is not easily absorbed by the body, meaning the calcium that could have been utilized for bone strengthening is instead excreted. This process can potentially lead to lower calcium availability for bone health, which can be particularly concerning for individuals at risk of osteoporosis or other bone-related issues.
However, for most women, dietary oxalates do not pose a significant threat to bone health, especially if their diet is balanced with enough calcium and they do not have a history of kidney stones.
Your gut is crucial for stronger bones for several reasons:
- Nutrient Absorption: The gut is where most nutrient absorption occurs. For bones to be healthy and strong, they need a variety of nutrients, particularly calcium, phosphorus, magnesium, and vitamin D. A healthy gut efficiently absorbs these essential nutrients from your diet and facilitates their transportation to the bones.
- Gut Microbiome and Bone Health: Research has shown that the gut microbiome (the community of bacteria living in your intestines) can influence bone density. Certain gut bacteria help in producing short-chain fatty acids (SCFAs) like butyrate, which have been shown to promote bone health. SCFAs can enhance the absorption of minerals necessary for bone strength and play a role in reducing inflammation, which can negatively affect bone health.
- Hormone Regulation: The gut helps regulate hormones that are involved in bone metabolism, including insulin, thyroid hormones, and sex hormones like estrogen. For example, estrogen is vital for bone density, and gut health can influence estrogen levels through the enterohepatic circulation, where estrogens are processed in the liver and intestines.
- Reducing Inflammation: Chronic inflammation, which can stem from poor gut health, is linked to many conditions that compromise bone strength, such as osteoporosis. A healthy gut helps to reduce systemic inflammation, protecting bones from inflammatory damage.
- Immune System Modulation: The majority of the immune system is located in the gut. An imbalance in the immune system can lead to autoimmune conditions, some of which affect the bones. Maintaining gut health helps to ensure the immune system works correctly, protecting against autoimmune reactions that could impact bone health.
In essence, maintaining a healthy gut contributes significantly to stronger bones by ensuring the effective absorption of vital nutrients, regulating hormones, reducing inflammation, and supporting a healthy immune system. Therefore, a diet rich in bone-healthy nutrients, prebiotics, and probiotics, along with lifestyle factors that promote gut health, is key to maintaining strong bones.