Earlier this week I posted about gastrointestinal issues along with a few recommended solutions. I also put my thoughts about those solutions into the post and as usually happens I came across another post that discussed food that can help your digestive track.
The post is from Chef Marcus Samuellson’s site. I visit his site on a daily basis as it provides a tremendous amount of inspiration for making healthy dishes. For example, he recently put up a recipe for a Strawberry salad. I took his recipe and changed a few ingredients and Karen and I have eaten twice in the past week. Click [HERE] for the Strawberry Salad recipe.
My substitutions included using Gorgonzola Cheese, Navy Beans, Vanilla and Roasted Fig Balsamic Vinegar, Arugala (as well as Spinach.) It is extremely light and refreshing.
From Marcus Samuellson
MAY 12, 2011
Eating for a healthy digestive system doesn’t require major life adjustments. In addition to kudzu, a vine with healing properties that is great for digestion, these five foods are good for your digestive track. With a few simple changes in diet, your digestive track will be running smoothly. These five foods are great for digestive health.
1. Yogurt: With its live and active cultures, yogurt preserves the “good” bacteria in your intestines. Having a thriving system of intestinal flora ensures regularity and comfort. Greek yogurt’s high protein content makes it an especially good choice. Make a smoothie thickened with yogurt for an afternoon treat or fold in peanut butter and fruit preserves to a bowl of yogurt for a filling take on the childhood favorite.
As an endurance athlete your refrigerator MUST have greek yogurt in it and not just because it will help your digestive track. Greek Yogurt with granola is great for breakfast. As pointed out throw it in a smoothie (with spinach) or add it to baked goods. There are many uses but for me I love it with granola and fruit as a recovery meal when I am training in the summer.
2. Beets: Rich in fiber, potassium, and magnesium, beets help maintain the digestive track lining and keep your digestive muscles strong. Boil or roast beets and serve in salads, with goat cheese, or sliced on top of a veggie burger!
Once I became a vegetarian beets entered my diet, but they were not present at all prior to that. I had no idea what I was missing. I have two recipes on my site for beets. You can have a beet salad [HERE] or a beet burger [HERE] but either way add these to your diet. They are delicious. I only warn you to either wear gloves or handle them with a towel as your hands will turn bright red.
3. Avocado: Although avocados are high in fat, they’re also high in fiber, which means you’ll stay full longer. They’re easy to digest, and those monounsaturated fats keep your gall bladder healthy. Try an Avocado-Banana Smoothie for a refreshing and fiber-full breakfast.
Avocados should be a staple in your diet and I say that because they are a staple in my diet. We eat one or two avocados per week, whether it is in a vegetarian salad or atop a vegetable sandwich. My recipe for a vegetable sandwich is: Whole Wheat Toast, Sliced Tomato, zucchini, squash, red onion, radishes, avocado and sprouts along with organic whole grain mustard.
4. Oats: Besides their high soluble fiber content, oats have the minerals you need for a strong digestive track. Selenium, thiamin, phosphorus, and manganese are essential for normal digestive processes. Apple cinnamon oatmeal is a tasty way to start your digestive day.
Not sure I need to go into this one very much. My recommendation for oats is Umpqua Oats. I have been eating them as a recovery meal after my morning workout along with a nut butter and jelly sandwich (using only 1 slice of toast.)
5. Legumes: Lentils are a delicious way to get your daily fiber. Add cooked lentils to soups, or as a side dish to meats or even eggs! Try making a refreshing summer salad with cucumber and tomatoes and throw in a handful of kidney or cannellini beans. Or, for a delicious appetizer make a Chickpea-Eggplant Dip. Serve with raw vegetables or whole-grain crackers for a tasty snack!
Lentils are great tasting. I have used them in stew as well as made veggie burgers with them. Both times I was surprised by the texture they took on and how filling the dishes were. Beans are also a staple in our diet here in Casa De Baha as we use them in brownies, tacos, chilis or just on the side. There are so many varieties of beans that you can probably eat a month’s worth of beans and never taste the same one. Make sure to add beans to your diet.
I hope you take these recommendations for helping your digestive system and make a few changes if you have been suffering from gastrointestinal issues. Incorporate one of these into your diet on a weekly basis and then slowly make them more and more a staple of your diet and see how you feel.