We know there are several life changing reasons to start a plant-based way of living (https://www.thymeandspace.love/post/8-reasons-to-eat-a-plant-based-diet). However, sometimes jumping right in without the proper guidance can lead to stomach indigestion, frustration, and quitting before you even really get started. Below are 10 ways to help ease your tummy troubles.
Tips to pave your way to a happy gut.
1. Chew slowly and Eat Mindfully
Taking small bites and chewing your food slowly gives your body time to release digestive enzymes and stomach acid that are necessary for proper digestion. Improperly chewed food is much more difficult for the body to digest and can lead to gas and bloating. Mindfulness and in the moment while you are eating signals the vagus nerve for rest and digest. When present, the body becomes more relaxed and can digest food properly.
2. Take it Easy on the Raw Veggies
While brussel sprouts, carrots, broccoli and cauliflower are packed with nutrients and fiber, they’re sometimes hard to digest in raw form. (https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber) Most people find they tolerate raw greens and fruits fine, but other cruciferous veggies are tolerated when cooked first. The process of cooking food breaks down some of the plant fibers and cell walls, making it easier to chew and for the body to digest/absorb the nutrients. Steaming, roasting and stir-frying are some of the best methods of cooking vegetables when it comes to retaining nutrients.
3. Dig in to Root Veggies
Root veggies like sweet potato, beets, burdock root, turnips, celery root, parsnips, carrots and potatoes are amazing for your digestion. Roasting them gives incredible flavor that is also easy on the stomach. Root vegetables are high in water and soluble fiber which help improve regularity and constipation. They also contain a large amount of potassium and magnesium, which help prevent bloating and constipation.
4. Drink Water…..at the Right Time
Plant-based diets involve a lot of fiber. Water not only boost brain function, normalizes body temperature, protects tissues/joints and helps excrete waste, it also improves digestion. It’s important to maintain our water intake so bowel movements contain enough water to stay regular. If you don’t consume enough water, magnesium and fiber, you may be more likely to experience constipation. However, drinking too much water too close to eating can dilute the stomach acid and digestive enzymes in your gut, preventing proper digestion. Drink plenty of water and herbal teas between meals.
5. Eat Probiotic-Rich Foods
There's a strong connection between digestion and your gut microbiome. Probiotics bring a balance to your digestive system, ease the symptoms of IBS and diarrhea. Plant-based sources of probiotics included fermented foods like kimchi, sauerkraut, tempeh, and fermented teas.
6. Increase Your Leafy Greens
Leafy greens are incredibly healing to the digestive system since they promote gentle cleansing and help lower inflammation. They also can be easier to digest if lightly steamed.
7. Go Herbal
Teas such as chamomile, peppermint, fennel, and ginger can provide hydration, soothe the stomach, reduce nausea, and tame bloating/gas. Consider drinking an herbal blend thirty minutes after mealtime or before bed to help relax the stomach.
8. Build Diversity
The key to maintaining good digestive health is keeping your gut microbiome happy. The trillions of microbes that inhabit our digestive tracts play a crucial role in digesting our food, maintaining a healthy gut lining, reducing inflammation, producing important nutrients and even regulating our appetite and caloric intake. This means eating a diverse range of vegetables, fruits, legumes and grains. Try a new vegetable or fruit every week and gradually introduce complex carbohydrates from ancient grains (gluten free) such as quinoa and amaranth into your diet.
9. Soak Legumes
To reduce gas and bloat, try BPA-free, canned legumes or soak dried varieties overnight before cooking. Be sure to cook your beans very well and consider eating them in pureed forms at first like delicious hummus (made of chickpeas or edamame), pea soup, or a veggie burger instead of eating them whole over salads or alone.
10. Limit Processed Foods
It is easy to consume processed foods without truly realizing it. Many are often filled with certain fillers, gums, and stabilizers that many people find are hard to digest. Oils, added sugars, food additives, and saturated fats found in many commercial products are also common causes of nausea, bloating, and gas. Focus on foods with the least amount of ingredients as possible and food in its natural state. Plan and prepping meals/snacks is a great way to avoid grabbing something processed out of convenience or hunger.
Breakfast- Soak 2 tablespoon of chia seeds in ½ cup of almond milk (or your favorite plant-based milk) for 2 hours or overnight. In the morning, mix with a ½ cup of berries and a tablespoon of nut butter. Use maple syrup if you need a bit of sweetness.
Lunch- baked sweet potato topped with ½ cup soaked/cooked black beans, ½ avocado, ½ cup of steamed/wilted spinach and 2-3 tablespoons of organic salsa.
Dinner- a stir fry is easy to make with your favorite veggies sautéed in coconut aminos (or your favorite sauce) and placed on organic rice noodles. For protein, tofu and nut butters can be added. If wanting an extra crunch, one cup of pumpkin seeds contains 12g of protein.
Remember, reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, gut health, heart health, mental wellbeing, fitness goals and allergies. Not to mention reducing harm to the environment and animals. You can do this!
コメント