Gastrointestinal Nutrition

The vitamin A in spinach supports your mucosal immunity.

The vitamin A in spinach supports your mucosal immunity.

Your gastrointestinal tract -- made up of your stomach and intestines -- plays a key role in your internal health. Thanks to its large surface area, your gastrointestinal tract allows you to efficiently absorb energy and nutrients from your diet. It also makes up a part of your immune system. The foods you eat nourish your GI tract, with a few essential nutrients playing a key role in its health.


Dietary fiber has a beneficial effect on your gastrointestinal tract. Because your body cannot break down fiber as a source of energy, undigested fiber molecules remain in your food as it passes through your digestive tract. Soft, fiber-containing stools are easier to pass, and consuming enough fiber prevents constipation. Fiber also prevents diverticulosis, a condition that affects your colon -- a part of your large intestine -- causing pain, diarrhea and blood loss and putting you at risk of infection. Men should consume 38 grams of fiber a day and women 25 grams, to help keep your colon healthy.

Vitamin A

Vitamin A contributes to your mucosal immunity, the section of your immune system located in the mucosal lining of your digestive tract. Maintaining a healthy mucosal lining proves important to your health -- your immune system must be able to prevent harmful pathogens from entering your bloodstream without attacking the beneficial bacteria in your digestive tract and causing excess inflammation. Vitamin A plays a role in the development and activity of lymphocytes and intestinal dendritic cells, a type of cell that helps regulate your mucosal immunity, according to a study published in "Mucosal Immunology" in 2012. Your diet should include 2,333 international units of vitamin A if you're a woman and 3,000 IU for men, according to the Office of Dietary Supplements, to support gastrointestinal health.


Zinc, an essential mineral, contributes to your gastrointestinal health. Low levels of zinc can cause diarrhea, according to a review published in the "American Journal of Clinical Nutrition" in 2002. Zinc deficiency also negatively affects your Paneth cells, which are located in your small intestine and contribute to your mucosal immunity. Finally, zinc deficiency affects your mouth, causing taste abnormalities. Prevent a harmful deficiency by consuming your recommended daily zinc intake -- 11 milligrams for men or 8 milligrams for women, according to the Office of Dietary Supplements.

Meal Ideas

Combine ingredients rich in fiber, vitamin A and zinc to create meals that nourish your digestive tract. Start your day with fiber-rich oatmeal with almonds and dried apricots. Top spinach with crabmeat and sunflower seeds for a hearty salad, or add cashews and mangoes to Greek yogurt for a healthy snack. Alternatively, drink your way to digestive health -- blend vitamin A-fortified milk with ground flaxseeds, almond butter, spinach and your favorite fruits to make a delicious, nutrient-packed smoothie.

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