Foods for healthy digestion

Today I decided to write about digestion that is the source of energy, well being, longevity and good health. Unfortunately, many people are having digestive discomfort caused by bloating, constipation, gas or heartburn. I observe that often a lot of money is spent on laxatives, enzymes or antacids. There is a tendency to forget that a healthy eating may eliminate uncomfortable symptoms and increase energy.

For optimal digestion I am recommending the food listed below.

1. Chia Seeds

These very tiny seeds are cultivated in different colours, white, dark red or black.
Chia is an excellent source of:

• Omega – 3 fatty acids
• Fiber – soluble and insoluble
• Minerals, including magnesium, potassium, iron and calcium
• Essential amino acids and bioavailable protein

 In addition, the carbs found in chia seeds are mostly insoluble fibre, which means they have few calories and are terrific for digestion. Take 2 tablespoon of chia and you will consume 10g of fiber!

You should also know that chia seed is highly anti-inflammatory and reduces high-sensitivity

C-reactive protein, a blood marker of inflammation.

If you suffer from eggs allergy or sensitivity, you can use chia seeds as an egg replacement. Soak

1 tablespoon of chia in 2 tablespoon of water for at least 15 minutes


2. Fermented Vegetables
It may seem strange to us that, years ago, people knew how to preserve vegetables without the use of freezers or canning technology. This was done through the process of lacto-fermentation.

Lacto-fermented veggies such as beets, kimchi, pickles and sauerkraut (popular in Europe) are high in probiotics (lactobacilli bacteria) enhancing their digestibility and increasing vitamin levels. These beneficial organisms produce helpful enzymes as well as antibiotic and anticarcinogenic substances.  Their by-product, lactic acid, not only preserves vegetables but also promotes the growth of healthy flora in the intestines.  By keeping you regular, probiotics eliminate toxins from the body.

I usually recommend kimchi daily. This spicy Korean condiment is made of cabbage, other vegetables and seasoned with salt, garlic, ginger and chili peppers. Kimchi is good with morning eggs for an extra daily probiotic boost.

3. Coconut Oil

Coconut oil or butter is an excellent substitute for regular butter or oils. It contains caprylic acid that has antifungal properties that destroys Candida cells and restoring the stomach acidity to its normal level contributing to better digestion. Another compound is lauric acid that enhances the immune system and protects against viruses, yeasts, parasites and other pathogens in the gut.

I recommend using organic, unrefined coconut oil for stir fry, baking and roasting. You can also use canned coconut milk found in most supermarkets. Look for a brand that contains no additives and buy whole, not lite coconut milk. You can add this to broth, soups, curries or smoothies.

4. Homemade Bone/Meat Broth

Meat or fish stocks are used in traditional cuisines in Europe, China, Japan, Africa, and Middle East. Unfortunately, the use of homemade meat broths to produce nourishing soups has disappeared from the American culinary tradition.

Meat stocks are very nutritious, containing the minerals of bone, cartilage, marrow and vegetables as electrolytes in a form that is easy to absorb. Acidic wine or vinegar added during cooking helps to release minerals, especially calcium, magnesium and potassium into the broth.

Gelatin found in meat broth has property of attracting liquids (hydrophilic effect) to support proper digestion. It has been used successfully in the treatment of many intestinal disorders, including colitis, Crohn’s disease and hyperacidity.

Make this healthy broth yourself by using variety of veggies (carrot, onion, root of parsley, celery, garlic and a little sea salt) and bones, meat from organically, grass fed cow. Cover the ingredients with cold pure (filtered) water and simmer over low heat for several hours. When is done, strain and drink.

5. Ginger Tea

Ginger root has a long history of being used as medicine in Asian, Indian, and Arabic herbal traditions. In China, for example, ginger has been used to help digestion and treat stomach upset, diarrhea, and nausea for more than 2,000 years. Ginger has also been used to help treat arthritis, colic, diarrhea, and even heart conditions.
Ginger used as a strong tea, helps stimulate saliva, bile and gastric juice production to improve digestion. It is believed that phenolic compounds are responsible for ginger tea’s beneficial effect on our digestive system. In addition, ginger tea can help release trapped digestive gas and alleviate bloating, reduces heartburn improving the function of the lower esophageal sphincter in preventing acid reflux.

Here is how I make ginger tea.

Ginger tea

Makes 4 cups

Ingredients:

1-2 tablespoon freshly grated ginger

4 cups filtered water

few drops freshly squeezed lemon

Instruction:

Place ginger in a teapot

Bring water to a boil and pour over ginger.

Let stand on minimum heat for 10-15 minutes.

Strain into teacups or mugs.

You can add raw honey, but this is optional.

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Maria Pawlicka, BAA, M.Sc., CNP

Certified and Registered Nutritionist