SEVEN FOODS FOR DIGESTIVE HEALTH

Originally Posted on Chopra.com

As Hippocrates said, “All health begins in the gut.” While your digestion is known as the root of your health, eating for a healthy digestion can be both complex and confusing. The overall quality of food has diminished through over-processing, and the busyness and stress of modern life can wreak havoc on your digestive systems.

Below you will find some healing and nourishing foods to help your digestion

1. Chia Seeds

You may not realize that these tiny little seeds are a nutritious, protein-filled, and fat- and fiber-rich addition to any digestive healing plan. Chia seeds add a gentle and gelatinous fiber to your diet for healthy digestion.

How to enjoy: For best results and optimal digestion, chia seeds should be soaked for a minimum of 20 minutes in your liquid of choice - such as milk or milk alternative, herbal tea, water, kefir, yogurt, or diluted juice - at an approximately two-to-one ration of liquid to chia. After 20 minutes of soaking, the chia seeds become gelatinous, soft little pockets of wonder that are easier to digest and that go with almost any flavor profile. Top with your favorite fruit, shredded coconut, a dollop of raw honey, or a dash of cinnamon. Add to a smoothie for extra protein, fiber, and fat. Toss into your yogurt or kefir for a digestive healing snack.

2. Apple Cider Vinegar (ACV)

This enzyme and probiotic-rich, age-old vinegar has been found to contain many elements that benefit digestive health. The natural acidity of apple cider vinegar balances the delicate PH of your body, in turn, supporting your digestion. Consequently, ACV helps to combat bad bacteria in the gut and restore the microbiome - the delicate system of microbes in your gut - to its optimal balance.

How to enjoy: Mix a small amount of apple cider vinegar (one teaspoon) into a glass of water and drink it daily to support your digestion, and help to rid the body of harmful toxins.

3. Lemon

While a squeeze of lemon comes in handy in many recipes - over a salad or on a piece of wild salmon - warm lemon water has been support the liver function. In one study, lemon water was helpful in alleviating constipation in overweight women. Lemons are an easy food to keep around, and warm lemon water is a wonderful beverage to include in your morning routine.

How to enjoy: For best digestive support, use warm water (approximately 100 degrees) when preparing your lemon water as optimal digestion occurs at your body temperature. Buy organic lemons whenever possible.

4. Mint

You may have sipped on a warm cup of peppermint tea or grown wild mint in your herb garden, but did you know that peppermint is a soothing remedy to help your digestion? Menthol, the oil found in peppermint (and other variations of mint), has been shown to relax the muscles of the digestive tract. Notably, studies show that using mint (specifically the oil from peppermint) as part of your digestive support strategy can alleviate indigestion, IBS (irritable bowel syndrome) symptoms, gas, and bloating.

How to enjoy: Make yourself a warm cup of peppermint tea with a teaspoon of raw honey to drink during or after a meal. Take two peppermint oil capsules before each meal to relax and ease your digestion.

5. Yogurt or Kefir

These dairy-based cultures are common probiotic-rich foods made primarily from goat, milk, and cow milk. Yogurt and kefir are found in many varieties all over the world.

Research shows that symptoms of IBS, such as bloating and diarrhea, will improve with a diet rich in probiotic foods. Probiotic-rich foods, such as yogurt or kefir (a fermented milk drink), have also been shown to repair candida overgrowth (an imbalance of yeast in the microbiome).

Look for organic, sugar-free (sweeten with a little bit of honey if desired) yogurt or kefir made from the milk of grass-fed cows, goats, or sheep. Choose varieties that are high in probiotic bacteria such as L. acidophilus, L. casei, B. bifidum, L. rhamnosus GG, and B. Longum.

How to enjoy: Add yogurt or kefir to your morning smoothie or pour over your favorite granola. Or mix one cup with four tablespoons of chia seeds and let soak for a minimum of 20 minutes until the chia seeds are softened and then top with your favorite fruit.

6. Apples

In addition to keeping the doctor away, apples have earned their iconic status in the health and wellness field. Apple pectin - a type of soluble fiber present in apples - is known to support strong and healthy digestion in rats (studies in human have not been done). Apples are chock full of antioxidants and fiber, protecting the cells in the lining of the gut and keeping you regular.

How to enjoy: The best thing about apples is that you can eat them just as they are - enjoying a sweet, tart, and juicy delight. Apples also make a great travel snack paired with nuts or nut butter. Try baking them into a traditional apple pie while substituting sugar with a natural sweetener such as raw honey, maple syrup, or coconut sugar. Grate apples over your breakfast oats with a dash of cinnamon for a warming fall breakfast. Try juicing your apples with a few vegetables such as celery and ginger, for a digestive-boosting juice.

7. Bone Broth

While you may have heard a lot about bone broth, and tasted it from your grandmother’s soup pot or at a local health food store, you may not realize that not only is it simple to make, but it is also a medicinal nourishing tonic that can aid your digestion.

Some of the most effective and healing ingredients in a slow-cooked bone broth are the amino acids derived from the protein - specifically L-glutamine and collagen. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms, or IBS, L-gutamine makes a wonderful addition to your digestive healing regimen.

Research shows that L-glutamine rebuilds and strengthens the digestive lining (which thins and permeates during digestive illness). One study showed that serum collagen (a protein found in bone broth) is diminished in the digestive tract of patients with inflammatory bowel disease.

How to enjoy: Enjoy as a broth or a base for a soup or stew - or simply add your favorite herbs and spices and sip out of your favorite mug.

The root of your health begins with a strong and efficient digestion. Choosing your food carefully, adding healing foods, slowing down, and bringing mindfulness to your eating will make a positive impact on your digestion and your long-term health. Learning what healing foods work for your body is an important step in helping your digestion.

*Editor’s Note: The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

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7 REASONS TO DRINK BONE BROTH + MY FAVORITE RECIPE

The aroma from my crockpot fills the house each Sunday afternoon. Something about my house smelling like home cooked soup takes me back to my childhood. As I wipe down the counters and pour another cup of tea, I carefully lift the lid (again) to have yet another little taste. 


Like many of you, I am a creature of habit. 


I like my daily/weekly rhythm. I enjoy cooking my favorite meals regularly,  hikei my favorite trails in Boulder County often, Jason and I have our favorite restaurants around town, and I try to keep up with my most effective and nourishing self-care practices each week. 



While trying new things is also part of my adventurous personality, I do it in smaller increments these days so I don't throw myself too far off from what I know works and feels good. 



This past year, I have added a weekly broth making routine.  Each Sunday morning I get my trusty crockpot going with some delicious broth ingredients. Sometimes I make an alkalizing veggie broth (more to come on that one) and often times slow cooked bone broth.  I drink it regularly throughout the week and I have noticed some key benefits which I want to share with you today. 



Last week I posted the photo above on my Instagram page. I was pleasantly surprised to find more likes and comments than usual.  Many folks requested the recipe, many folks wanted to know more about bone broth, so as promised, here you are:
 

 

7 REASONS TO DRINK BONE BROTH + MY FAVORITE RECIPE

 

While you may have heard a lot about bone broth, tasted it at a local health food store, or from your grandmothers soup pot, you may not realize that not only is it super simple to make, but it is also a medicinal nourishing tonic that can make a really big impact on your health. 

Bone broth is becoming so popular amidst recent health and wellness trends for a few very important reasons.

1.  METABOLIC SUPPORT

Bone broth is chock full of gelatin.  There have been many studies on the health benefits of gelatin throughout history showing it's healing power for ailments from ulcers, to diabetes to tuberculosis. In the case of your metabolism, a regular dose of gelatin in your diet, especially from homemade bone broth, has been shown to be extremely satiating and metabolically stimulating, as well as decreasing the need for overall protein and fat in the rest of our diets by up to 50%.  Metabolically speaking, bone broth keeps your blood sugar stable and keeps you in the fat burning zone.  

2.  DIGESTION

One of the most effective and healing ingredients in bone broth are the amino acids – glutamine and proline. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms, or IBS, bone broth is for you.  Glutamine is one of my favorite supplements for healing digestion, digestive inflammation while rebuilding and strengthening the digestive wall (which gets thinned during digestive illness).  A regular dose of bone broth will do wonders for your digestion.

3. JOINT HEALTH

Bone broth is also full of glucosamine and chondroitin.  Both of these nutrients are specifically helpful for joint pain, inflammation, arthritis symptoms, and mobility.

4.  IMMUNITY

Bone broth is a mineral superfood!  Your immune system functions on minerals.  All of the bone broth minerals specifically feed your immune system for a stronger healthier you.  Who knew our grandmothers' chicken soup really was a cure all!

5.  SKIN REPAIR AND HEALTH

One of the main ingredients found in bone broth is collagen. The main nutrient we need for healthy skin, hair and nails is collagen. Collagen helps to maintain the skin's natural elasticity (good bye wrinkles) while promoting smooth and supple skin.

6.  PROTEIN AND FAT NUTRITION

Bone broth is full of assimilatable natural protein and fat.  Glycine, found in the protein of bone broth, stabilizes your blood sugar, boosts energy production, increases satiation and builds muscle mass.  

7.  DETOXIFICATION AND CLEANSING

While most of us could use a little liver love in the world today, bone broth is an easy tonic to include in your daily regiment to support your liver and kidneys in a gentle yet effective cleansing.  The high amounts of glycine in bone broth are incredibly effective in aiding the body in its natural ability to detoxify regularly.

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There are many, many ways to cook bone broth.  Some are plain and simple, while others get more creative and complex.  This favorite of mine is somewhere right in the middle. This one is simple, yet full of some of my favorite spices and flavors.  Try it as a soup, sauce for your favorite stir-fry, or a warming beverage right out of your favorite mug.

Questions, comments, requests, recipes?  Please tell me all about them in the comments below.  If you know someone who would benefit from this information please feel free to share it with them using the  button below.

Get FRIENDLY with your FLORA

Today's question is:  ARE YOU FRIENDLY WITH YOUR FLORA?  How is your digestion?  Are you getting enough of those good little bacteria in your life? Probiotics might be a great answer for you.....

Probiotics are live beneficial bacteria found in either cultured and fermented foods or in supplement form. When consumed, the benefits of this bacteria go above and beyond our gut, positively impacting our overall health.

Traditionally, people prepared and ate cultured and fermented foods on a regular basis to support intestinal and systemic function.

Since the advent of the industrial revolution, particularly in Western societies, this practice has almost vanished with more processed, devitalized food on our plates. As a result, our health has suffered with chronic disease and autoimmune conditions on the rise.

By implementing probiotics into your diet, you may be able to avoid ill health while living a longer, healthier and more vital life.

There are many benefits to friendly flora...here are a few of my favorites.

Modulates Immune Function 

Up to 80% of our immune system is located in our digestive tract, with probiotics being a key contributor. Beneficial flora has anti-inflammatory and anti-allergenic effects, keeping our immune systems in check.

Another bonus is their ability to detoxify and rid the body of heavy metals. Consider adding a probiotic supplement into your daily regimen to reap these immune supportive benefits.

Vitamin K Production

Probiotics provide fuel for intestinal cells, enhance healing of bowel tissue, and support healthy cell proliferation in the intestines. Vitamin K, also produced when beneficial bacteria feast on fiber, helps with calcium absorption and healthy blood clotting.

The next time you make your favorite bean dish, be sure to add some delicious cultured butter, whey or saurkraut to the mix to boost the probiotic count.

Protects the intestinal barrier

Beneficial bacteria create a protective layer on the lining of the intestines, preventing the bad bugs from sticking around and ensuring that our gut, as well as our body, stays healthy and strong. When we have a robust intestinal tract, we are more able to digest and absorb nutrients effectively, a strong contributor to optimal health. Consider substituting a glass of kefir in place of milk. You won't regret it.

When looking for a probiotic supplement be sure you look for one with different strains of good bacteria.  This will broaden the positive effect and enhance your digestion and health more effectively.

Start slow, if you find you are sensitive when starting to supplement, start with a smaller dose and build yourself up.  You can even start with a child size dosage if you like.

Let those Friendly Flora into your life!  Prepare for a strong and healthy winter, and feel better than ever. Below are our favorite probiotic rich foods that you can add into your diet with ease.  Check them out.

One easy way to help regulate my system is to consume foods rich in probiotics.  Literally, probiotics means “for life” and is the name given to the friendly intestinal microflora and beneficial bacteria that reside within all of us.

There are many enjoyable ways to increase your probiotic intake through food.  You may have even tried some without knowing it!

1)   Sauerkraut

Sauerkraut is loaded with extra B vitamins and vitamin C.  Fermented cabbage offers more of an anti-carcinogenic effect than its raw or cooked relatives.  You can make it, you can buy it.  It is a great garnish for many dishes.  Add it to your meat and veggies, add it to your eggs and rice.  You can't go wrong with a little sauerkraut.  Raw is best of course.  Found in the refrigerator section at the health food store.

 2)   Kombucha

Kombucha is a popular healthful beverage made by fermenting teas.  It produces a refreshingly light, sparkling, sweet & sour drink with a fruity fragrance full of healthy acids and nutrients.  Many people have cut out alcohol and replaced their diet with Kombucha which naturally helps elevate feelings of energy and a sense of well-being.  There’s a new local start up called Zeel which offers a crafted tea blend that suits the rest of the ingredients, and the flavors merge together during the steep.  We recommend going easy on the dosage and sticking to 6 ounces or so at a time.  That means you can stretch those average bottles out over a couple of days.

3)   Yogurt

I’m sure you have heard it before on a commercial or two of the benefits of yogurt, an easy to find tasty treat.  Although the yogurt aisle can be deceiving, as different bacterias are added to the milk as part of the fermentation process.  Non-pasteurized plain yogurt is your best option.  Avoid the sugary low fat versions, and go for the whole milk, high bacteria count types.  Allergic to dairy?  Try the coconut yogurt variations (avialable at health food stores) for a great dairy free option.

4)   Microalgae

 This refers to super-food ocean-based plants such as spirulina, chorella, and blue-green algae.  These probiotic foods have been shown to increase the amount of both lactobacillus and bifidobacteria in the digestive tract.  They also offer the most amount of energetic return, per ounce, for the human system.  Sprinkle on your popcorn, add to your smoothies, garnish your grains with a little spirulina or chlorella or take as a supplement.

5)   Kimchi

An Asian form of pickled sauerkraut, kimchi can be extremely spicy and sour fermented cabbage, typically served alongside meals in Korea.  Besides beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2.  Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the heat.  Try local favorite Zuke at the next farmers market or at Shine Restaurant.