Hiking Nutrients and Your Digestion

Hiking nutrients: carbohydrates, proteins and fats.

Simple as that, right?

Pack a lunch (or a series of meals, or an entire summer's worth of meals, if you're a through hiker) and then chew, swallow, and you're good to go.

Except it's a little more complicated than that.

Hikers, like armies, march on their stomachs.

High quality, digestible food which is quickly and easily absorbed into the bloodstream to provide hiking nutrients is the secret to successful adventures.

OK, only one of the secrets. The rest are here on other pages of this website, so be sure to browse around!

Back to hiking nutrients....

So if hiking nutrients are the key to a strong hiking body, how do we maximize our digestive abilities?

And what clues should we expect to see when our digestive system is not operating efficiently?

Let's take a quick look at the digestion process. No boring science stuff, I promise.

Your hiking nutrient digestion begins in your mouth, at least for certain types of food such as sugars.

Visualize a toddler gumming a cracker. The long stringy saliva covering the child's shirt is full of digestive enzymes for the starches (storage form of carbohydrates, or sugars) in the cracker. The toddler is already absorbing some of the nutrients (fuel) from the cracker.

But if the cracker had a little peanut butter on it, that's a whole different story.

Once the cracker is chewed and swallowed, the stomach has a few enzymes for protein digestion, but not for the fats. So the food passes undigested through the stomach into the small intestine.

That's where things get ugly, if you're a protein or a fat molecule.

Digestive enzymes pour into the small intestine - they're made by the pancreas, and released only when needed. The large biomolecules in the peanut butter are chopped into tiny pieces and hauled out of the intestine.

It's only fair to give a nod to the liver and gallbladder here, too. The liver makes bile, the gallbladder stores it, until it's needed for emulsifying fats (chopping big fat globules into tiny pieces, giving lots of surface area for digestive enzymes).

Back to our digested sugars, fats and proteins: Where do they go?

Into the bloodstream.

Why?

For delivery to all of the cells in the body. They are fuel sources, which every cell is happy to see when they show up.

Proteins are used to repair injured areas of the body, or to make DNA molecules or other important things to keep your cells humming along. You don't want to use your proteins as fuel sources unless you really, really have to (chopping up your skeletal muscles doesn't sound like a good idea, does it?)

Fats (a.k.a. lipids) have two fates: immediate use for fuel, or storage for later needs.

And carbohydrates are burned immediately as a fuel source, or can be stored in skeletal muscle or liver. Hikers should have lots of stored carbohydrates (glycogen) in these organs, because that's what keeps us going between meals.

Notice that things can go wrong if the hiking nutrients are NOT chopped into little pieces, or CAN'T be pulled into the bloodstream.

How would you know that digestion is not happening correctly to provide you with hiking nutrients?

Maybe you wouldn't know.

In which case, you're in a honeymoon phase until your body sends you a "postcard" about lack of hiking nutrients.

These postcards can include fatigue, long post-hike recovery times, infections, inflammation ... you know, the fun stuff regarding hiking nutrients and digestion.

Or maybe little clues are showing up.

Clues include the quality of your stool.

Dry, hard stool which is hard to expel from the body might be a clue that you need to consume more water.

Caffeinated or carbonated beverages can work against you, pulling water out of your system.

Alcohol also dehydrates you. Stick with pure water for most of your beverages, and you will reap the benefits.

This little clue might also be related to lack of fiber in your diet. If most of what you eat comes out of wrappers or cans, you're robbing your digestive system of a vital component: fiber.

Combined with water, fiber ensures bulky stools which pass easily from the body - no straining, no chance of hemorrhoids, less risk for diverticulitis.... all good reasons to eat an apple a day, and follow it up with a lovely plate of veggies and beans.

Need one more reason to increase your fiber intake?

Luckily, I have one!

While fiber isn't technically a hiking nutrient, it enhances hiking nutrient absorption.

And because I'm having so much fun with this topic, I'll throw in one more: Fiber creates a good environment in the gut for the healthy bacteria which thrive there.

These beneficial "normal flora" make vitamins for you, give you a little bit of energy molecules to use, and keep the "bad" bugs out.

So don't all of these good reasons make you want to eat an apple, right now?

On the other hand, frequent bowel movements of watery stool might indicate an infection with nasty microorganisms.

Hikers are at risk for certain water borne illnesses, so be cautious about your water sources.

Don't forget, water is on the list of hiking nutrients. You can't avoid ingesting it, but you can be smart about how you treat it prior to ingestion.

Not to get too personal, but here's something you should know.

Stools should be bulky and float around, not sink like a rock, to indicate that you have enough fiber in your diet.

Ground up flax seeds are a great way to add fiber, along with fresh fruits and vegetables (which can be hard to come by on a long hiking trip).

So pack some dried fruit to enjoy as a trail snack, and remember that flax is lightweight and easy to add to your morning oatmeal (a great source of fiber all on its own).

OK, new topic.

How many digestive enzymes do you have in your stomach and small intestine?

WHO KNOWS?? would be an appropriate answer.

There's really no way to calibrate this, but if you're experiencing post-meal uneasiness or gas production, look into chewable tablets which supply digestive enzymes.

You don't want to be missing all of those hiking nutrients you work so hard to carry with you, right?

The type I take contain proteases, bromelain, amylase, papain, and lipase and they taste great, too, thanks to their papaya sources. They're my portable insurance policy that I'm going to digest all of the hiking nutrients I'm lugging around in my backpack.

Is it possible that you have a food sensitivity?

Some dehydrated and processed foods have lots of chemicals in them, which could trigger a digestive upset. Monosodium glutamate is a famous trigger, and might appear on the ingredient list as "flavor enhancer", rather than its chemical name.

It might take a bit of detective work to figure out which foods are upsetting your digestive system, but it's worth it to ensure you are getting your hiking nutrients.

Wheat, dairy, soy, citrus, corn, carrots, onions, peanuts.... there are many foods which cause people to feel weird after eating.

"Weird" can include a stuffy nose, post nasal drip, headache, light headedness, numb or tingling lips, bloating, cramps, gas, sore abdomen, or diarrhea.

If your symptoms include difficulty breathing, you should be very motivated to find out what triggered it. Your body is being sensitized to go into Type I Hypersensitivity - also called an allergy attack, which can escalate into anaphylactic (circulatory) shock.

You DO NOT WANT this to happen, especially when you're miles and miles away from medical care. Please pay attention to wheezing, sneezing, or a large release of fluids into your mouth or airway after you eat. Get expert medical advice about how to deal with this.

What to do if you're in the middle of a hiking trip and your digestive system is severely upset? That question is beyond what I can answer, since I'm not a medical doctor. But there are a few general tips to keep in mind.

Certain bacteria & parasites are notorious for causing dysentery (a fancy word for bloody poop).

You won't be able to determine "who" is the culprit while you are out on the trail, but you will want to get to a health care provider soon to have that sorted out for you.

Sometimes antimicrobial medications are needed, but sometimes they are not a good idea because they make the signs and symptoms worse. It's important to get an expert opinion on this.

If you're not close to health care & won't be for several days, curtail your food intake until you can identify what might have gotten contaminated.

Check any fresh foods for signs of spoilage or funny odors.

Stick to bland foods like oatmeal or crackers for your hiking nutrients, allowing your digestive system time to recover.

Be sure to replenish your body's water by frequent sips of treated water.

It's better to deprive yourself short term of hiking nutrients than to push your already upset system into overdrive trying to digest heavy meals.

If you are getting systemic trouble signs such as headache, fever, or fatigue, you're going to have to stop and rest, possibly even take a rest day & establish a base camp.

Don't argue with yourself about this, just do it. If you inconvenience your hiking partners, don't worry. Their turn will come, one way or the other!

If you do receive antibiotics when you get home, be sure to recolonize your digestive system with the "good guys" which are normally found in your gut but which die right along with the trouble makers. They don't call 'em "anti - life" for nothing!

Probiotic supplements that you can chew, swallow, or add to food are an easy way to re-establish the good guys. Some yogurt products have these added in as part of the production process. And don't avoid yogurt if you're lactose intolerant - try coconut, soy, and rice milk based products enhanced with good bacteria.

Read the labels to check for Lactobacillus and other bacterial names.

Just to be sure, you might want to consider prebiotics, which create a healthy environment for the gut bacteria to multiply quickly to re-establish harmony and bliss in your gut. Asparagus is a great food for providing the fiber and sugars these tiny hard workers need, or you can swallow a tablet.

Another thing to consider is pain. If your abdominal muscles are cramping, there could be bacterial toxins signaling your body to swing into action and expel the invaders.

You'll need to distinguish between cramps caused by gas production versus cramps related to impending diarrhea (and rule out menstrual cramps).

Gas cramps can be alleviated by getting into the fetal position and gently touching your knees to your chest, using your arms if necessary. This encourages the release of the gas from your body, without undue straining.

Strong word of caution: If it's diarrhea, pay attention to hand washing hygiene afterward. You don't want to share the infection with anyone else, or reinfect yourself.

If you're producing a lot of gas, where is it going? Belching (burping) is one way gas leaves the body. Flatulence (breaking wind, passing gas, and lots of other more colorful terms) is another. The message here is that what you are eating is not being fully digested. Get to the bottom of it.

Keep a food diary of what you ate on your hiking trip.

Then play "scientist".

Example: Substitute whole wheat bread for the rye bread, leave the cheese off the sandwich, skip the high fat pastry at the trail head. Try to keep all the important hiking nutrients without causing symptoms.

Do this detective work until you can identify what's causing the digestive problems. C'mon! Isn't symptom free hiking worth it? You know you want to feel great on the trail, rather than being bothered by gas and cramping.

Your tent partners might appreciate it, too.

Which brings up another clue: odors associated with your gas. A sulfur smell might be indicating that your protein sources are not being digested. What are your protein sources? What do you combine it with? Time to mix it up a little, until the gas goes away.

When you get home, ask your health care provider about checking into how much acid you're producing in your stomach.

Stomach (gastric) acid is the first thing to attack and break down proteins. If your stomach pH is too high (not enough acid), undigested protein is passing into the intestine, and you're not getting the full benefit of the protein you're ingesting.

In essence, highly valuable hiking nutrients are being sent through your body without benefiting you.

Your emotional state also affects your hiking nutrient absorption.

You have lots of nerve fibers throughout your body, with plenty of them devoted to the digestive organs. It's called the "enteric" nervous system, and many people call it the "gut brain."

Eating when you are stressed or angry will be reflected in how your abdomen feels within a few minutes of chewing and swallowing. Your gut is telling you to NOT eat when you're emotional, because your blood supply is being directed away from your digestive organs.

You might also experience acid reflux, where the stomach contents are splashing back into the esophagus (food tube) area. That hurts! And in the long run, it is a dangerous condition.

Exercising vigorously right after eating is not a great move, either.

The body diverts its blood to the digestive organs so your hiking nutrients can be processed efficiently. Makes sense, right?

But now, by charging off down the trail right after lunch, you're asking for increased blood flow to the skeletal muscles.

This throws off the normal balance (homeostasis), and you will feel an uneasy sensation in your abdomen.

You might experience muscle cramping, too.

Avoid the whole fiasco by resting for 15 or 20 minutes after eating a meal, and then tighten up your boot laces and get back on the hiking trail or route.

If you have chronic gastrointestinal (GI) issues, please see a health care provider to rule out other health problems.

These little postcards are being sent to get your attention before something major develops.

My best advice: when your body talks to you, listen!

On the trail, your best ally is your intuition. If you feel "off", sit down immediately and tune into that feeling.

What did you just eat?

Eat within a few hours?

Yesterday?

The incubation times for various food borne infections can vary between a few hours and a few days.

Consider all of your food & water as suspicious until you can piece together what might be making you sick.

Where are you getting your water?

If you're base camping, you've segregated your latrine (bathroom) area from your water source, right?

How are you treating your water before you consume it? Maybe you need longer boiling times, or your filter is cracked or dirty.

Who is preparing the food? Is proper hand hygiene being followed? Are the eating utensils cleaned adequately?

Consider the possibility that you are coming down with a viral infection, having nothing to do with your food or water supply.

Anti inflammatories from your 1st aid kit, more frequent rest breaks, and water will help you through this while you get back to the trail head. Or you might need a rest day.

Hopefully you built in a cushion of time when you planned your trip.

Bottom line: don't fight Mother Nature unless you really have to.

Taking anti diarrheal agents buy you trail time, but may drive an infection deeper into your body.

It's a tough call sometimes: you want to suppress the problem so you can get back home and into a medical setting. But if it's not a severe problem, you might want to work with the admittedly inconvenient and unpleasant process, without suppressing the symptoms.

Only you can make that decision, after considering all the facts and constraints in your situation.

One more possibility to consider when digestive issues arise: Are you carrying along emotional turmoil, which is showing up as turmoil in your gut?

Make a sincere effort to let it go, as in eliminate it. Your gut is charged with the responsibility of eliminating waste and toxins from your body. So follow its lead: let it go.

The problem, whatever it is, will be waiting for you when you get home. Don't squander precious trail time on it now.

And is it possible that it's not a matter of hiking nutrients, but soul & spirit nutrients, that you're craving? Food for thought!

Please let me know if you have questions about what you've read about hiking nutrients and digestion. I can point you toward some resources, or give you more ideas to identify food sensitivities or digestive problems.

Just remember, I'm not giving medical advice.

It's up to you to do your own background research and consult with medical authorities!

But I have a gut feeling that you already knew that :)

Hiking nutrients and digestion are just one aspect of hiking nutrition. Consider these....