Longevity Knowledge BETA

Small Intestine

Table of Contents

Small intestine anatomy and function

The small intestine is the primary organ of nutrient absorption and a critical component of immune defense and endocrine function. Measuring approximately 20-25 feet (6-7.5 meters) in length and divided into three segments (duodenum, jejunum, ileum), the small intestine presents an enormous surface area for absorption through specialized structures called villi and microvilli [1]. These microscopic projections increase the absorptive surface area approximately 30-fold compared to a smooth tube, enabling efficient extraction of amino acids, fatty acids, vitamins, minerals, and glucose from digested food. Research shows that the small intestine absorbs 90% of ingested nutrients within the first 100-150 cm of the intestinal tract [2].

Beyond absorption, the small intestine synthesizes hormones including GLP-1 and GIP that regulate blood glucose, appetite, and motility. It houses approximately 70% of the body's immune tissue in the form of gut-associated lymphoid tissue (GALT), making it central to both nutritional status and immune function [3]. The small intestine also maintains a controlled barrier that prevents pathogenic bacterial translocation while permitting nutrient passage.

Intestinal barrier function and permeability

The intestinal barrier—formed by a single layer of epithelial cells connected by tight junction proteins—selectively permits nutrient absorption while preventing harmful bacteria and large molecules from entering the bloodstream. This selective permeability is maintained through tight junction proteins including claudins, occludin, and zonula occludens proteins. Studies demonstrate that barrier integrity depends on continuous epithelial cell renewal, with the entire epithelial lining replaced every 3-5 days [4].

Increased intestinal permeability (often termed "leaky gut") can result from prolonged inflammation, dysbiosis (microbial imbalance), infection, or irritating substances such as alcohol or NSAIDs. When barrier function is compromised, bacterial lipopolysaccharides and food antigens may cross into the bloodstream, triggering systemic inflammation and immune activation. Research indicates that intestinal permeability contributes to conditions including autoimmune disease, food intolerances, and metabolic disorders [5].

Small intestinal bacterial overgrowth (SIBO)

SIBO occurs when bacteria that normally reside in the colon migrate into the small intestine and multiply excessively. This overgrowth disrupts normal digestive processes, interferes with nutrient absorption, and produces gas and bloating. Studies estimate SIBO prevalence at 6-15% in the general population, rising to 30-85% in individuals with irritable bowel syndrome [6]. Risk factors include decreased gastric acid production, impaired intestinal motility, structural abnormalities, and certain medications including proton pump inhibitors.

Common symptoms include bloating, abdominal pain, diarrhea, and nutrient deficiencies—particularly fat-soluble vitamins (A, D, E, K) and vitamin B12. Diagnosis typically involves breath testing or jejunal aspirate culture. Treatment usually combines antibiotics (such as rifaximin) with dietary modifications and prokinetic agents to restore normal motility patterns [7].

Nutrient absorption in the small intestine

Different segments of the small intestine specialize in absorbing specific nutrients. The duodenum receives partially digested food from the stomach and neutralizes acidic chyme while beginning absorption of iron, calcium, and water-soluble vitamins. The jejunum handles most carbohydrate and protein absorption through specialized transporters. The ileum completes nutrient absorption and is the exclusive site of vitamin B12 absorption through intrinsic factor-mediated uptake [8].

Malabsorption disorders affecting the small intestine include celiac disease, Crohn's disease, tropical sprue, and short bowel syndrome. These conditions can lead to serious nutritional deficiencies, weight loss, and systemic complications if left untreated.

1.

Chew thoroughly to support digestion

Mechanical breakdown of food in the mouth reduces the workload on the small intestine. Chew each bite 20-30 times until food is liquefied. This pre-digestion step improves nutrient absorption and reduces digestive stress downstream.
2.

Allow 3-4 hours between meals

The migrating motor complex (MMC) is a housekeeping wave that sweeps bacteria and debris through the small intestine. It only activates during fasting periods of 90+ minutes. Constant snacking prevents this cleansing process, potentially contributing to SIBO.
3.

Manage stress to protect gut function

Chronic stress impairs small intestine motility and increases intestinal permeability through cortisol-mediated mechanisms. Practice stress reduction techniques like meditation, deep breathing, or yoga to support healthy digestion and barrier function.
4.

Support stomach acid production

Adequate stomach acid is the first defense against SIBO, as it kills bacteria before they reach the small intestine. Avoid acid-blocking medications when possible, eat mindfully, and consider bitters or betaine HCl if you experience low acid symptoms.
5.

Include gut-healing foods

Foods rich in zinc, L-glutamine, and collagen support intestinal lining repair. Bone broth, grass-fed meat, pumpkin seeds, and leafy greens provide these nutrients. Avoid inflammatory triggers like excess alcohol, processed foods, and food sensitivities.
6.

Avoid unnecessary PPIs

Long-term proton pump inhibitor use reduces stomach acid, which normally helps control bacterial growth in the small intestine. Discuss alternatives with your doctor if you've been on PPIs for more than 8 weeks.
7.

Practice meal spacing

Allow 3-4 hours between meals to let the migrating motor complex sweep bacteria and debris through the small intestine. Constant snacking interrupts this important cleansing process.
www.ncbi.nlm.nih.gov
8.

Consider a low-FODMAP trial

If you experience bloating after meals, try a 2-4 week low-FODMAP diet to reduce fermentable carbohydrates that feed small intestine bacteria. Reintroduce foods gradually to identify triggers.
9.

Support your gut barrier

A compromised intestinal barrier lets bacterial endotoxins (LPS) into the bloodstream, triggering systemic inflammation. Eat diverse fiber sources, fermented foods, and avoid excessive alcohol to maintain gut integrity.
pubmed.ncbi.nlm.nih.gov
10.

Stay hydrated between meals

Drink water between rather than during meals to avoid diluting stomach acid needed for initial protein breakdown and bacterial control. Wait 30 minutes after eating before drinking large amounts.
11.

Try enteric-coated peppermint oil

For mild IBS-type symptoms, enteric-coated peppermint oil capsules can help relax intestinal smooth muscle and reduce bloating. The coating ensures release in the small intestine rather than the stomach.
1.

What is the difference between the duodenum, jejunum, and ileum?

The duodenum (first 25-30 cm) receives food from the stomach and neutralizes acid while absorbing iron, calcium, and water-soluble vitamins. The jejunum (middle section, about 2.5 meters) handles most carbohydrate and protein absorption through specialized transporters. The ileum (final 3 meters) completes nutrient absorption and is the exclusive site of vitamin B12 absorption through intrinsic factor-mediated uptake in the terminal ileum.
2.

How do I know if I have SIBO?

Common symptoms include bloating (especially after meals), abdominal pain, diarrhea or constipation, and nutrient deficiencies. SIBO is diagnosed through breath testing (measuring hydrogen and methane after drinking a sugar solution) or jejunal aspirate culture. If you experience persistent bloating and digestive discomfort, consult a gastroenterologist for proper testing.
3.

Can stress affect small intestine function?

Yes, stress significantly impacts small intestine function through the gut-brain axis. Chronic stress alters intestinal motility, increases intestinal permeability, changes mucus secretion, and can shift the microbiome composition. Stress management techniques including meditation, adequate sleep, and regular exercise can help maintain healthy small intestine function.
4.

How long does food stay in the small intestine?

Food typically spends 3-5 hours in the small intestine, though this varies based on meal composition and individual factors. Carbohydrates exit fastest (2-3 hours), proteins take longer (3-4 hours), and fats slow transit most significantly (4-6 hours). The migrating motor complex—a cleansing wave that occurs between meals—takes about 90-120 minutes to complete one cycle through the small intestine.
5.

What is SIBO and how do I know if I have it?

Small Intestinal Bacterial Overgrowth occurs when excessive bacteria colonize the small intestine, causing bloating, abdominal pain, diarrhea or constipation, and nutrient deficiencies. Breath testing measures hydrogen and methane gases produced by bacterial fermentation. Symptoms often worsen after meals, particularly those high in fermentable carbohydrates.
6.

How are villi damaged and can they heal?

Villi are damaged by celiac disease (gluten-triggered autoimmune response), infections, chronic inflammation, and certain medications. The good news: villi can regenerate. In celiac disease, strict gluten-free eating typically restores villi structure within 6-24 months. Supporting nutrients like zinc, L-glutamine, and vitamin A accelerate healing.
7.

What nutrients are absorbed in the small intestine?

The small intestine absorbs approximately 90% of nutrients from food. The duodenum handles iron, calcium, and magnesium. The jejunum absorbs sugars, amino acids, fatty acids, and water-soluble vitamins. The ileum takes up vitamin B12, bile salts, and fat-soluble vitamins (A, D, E, K). Malabsorption in any segment creates specific deficiency patterns.
8.

How does leaky gut relate to small intestine health?

Increased intestinal permeability, often called leaky gut, occurs when tight junctions between intestinal cells loosen, allowing bacteria and undigested food particles to enter the bloodstream. This triggers immune responses and systemic inflammation. Causes include SIBO, gluten sensitivity, chronic stress, alcohol, and NSAID use. Healing the gut lining reduces permeability.

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This content was created and reviewed by the New Zapiens Editorial Team in accordance with our editorial guidelines.
Last updated: February 26, 2026

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