Nutrition Tips for a Healthy Digestion
Eat gut-friendly foods.
Try eating whole foods like fruits and vegetables like garlic, jicama, and leeks. Other foods high in prebiotic fibers include chicory root, Jerusalem artichokes, bananas, onions, raw asparagus, and yams.
Add in probiotics - these can increase the good bacteria in your gut. You’ll find probiotics in many fermented foods, such as dairy-free yogurt, dairy-free kefir, sauerkraut, kimchi and pickles, organic low-sodium miso paste, and gluten-free tempeh.
In addition! Manage stress.
Chronic stress has been shown to disrupt the intestinal barrier and lead to inflammation:
To help manage stress, and therefore enhance gut health, try spending time in nature, exercising, meditating, or connecting with loved ones. There are plenty of healthy ways to manage stress, and everyone should take a personalized approach.
Gut Health Recipe:
Coconut-roasted Cauliflower Wedges with Cilantro and Lime
Yields 4-6 servings
Ingredients
1 cauliflower head, leaves discarded, bottom trimmed
1 Tbsp coconut oil, warmed until just liquid
2 Tbsp ground coriander
1/2 red finger chile, sliced
1/2 lime
Handful of cilantro sprigs
Sea salt and black pepper to taste
1. Preheat oven to 400 degrees. Cut cauliflower in half, then divide each half into four wedges. Place wedges on rimmed baking sheet, in single layer. Spoon coconut oil over cauliflower. Sprinkle with salt and coriander.
2. Roast cauliflower until it’s very browned on top and bottom, about 30 minutes. Divide among four to six serving plates.
3. Top with sliced chile, lime juice and cilantro. Season with salt and pepper to taste. Serve warm or hot.
Foods to Keep in a Weekly Plan:
PREBIOTIC:
Apples • Artichokes • Asparagus • Bananas • Berries • Chicory • Cocoa • Dandelion greens • Flaxseed • Garlic • Green vegetables • Konjac root • Leeks • Legumes (peas and beans) • Oats • Onions • Tomatoes • Yacon root
PROBIOTIC:
Dairy-Free Yogurt • Dairy-Free Kefir • Kombucha • Sauerkraut • Pickles • Miso • Tempeh • Kimchi
