My favourite digestion friendly foods and drinks

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My favourite digestion friendly foods and drinks
« on: April 01, 2017, 05:06:39 PM »
My favourite digestion friendly foods and drinks
6 Feb 2017 Reading time 2 mins
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A digestion friendly diet should include foods and drinks that are: 
High in soluble fibres that encourage healthy elimination. 
High in prebiotics that encourage a healthy microbiota. 
Fermented, high in probiotics or, at least, producing lactic acid. 
Nutritious and easy to digest.
High in antioxidants and anti- inflammatory nutrients.
A Digestion-Friendly Diet should exclude foods and drinks that:
Increase gut permeability and inflame the gut.
Kill healthy bacteria and encourage unhealthy microbiota.
Slow down elimination.
On that basis, here are some of my favourite digestion friendly foods which I always have on hand and recommend you to stock up in your kitchen:
Apples and pears, unripe bananas
Avocados, artichokes and asparagus – a source of prebiotics, good for feeding healthy gut bacteria
Aubergine a source of soluble fibre
Beans, peas, chickpeas and lentils (soaked, well cooked or fermented)
Brown basmati rice a source of fibre and slow-release sugars
Cabbage, kale, broccoli and other greens as a source of fibre and B vitamins
Cherries, berries and plums –the natural xylose means low GL and keeps you regular. I drink Montmorency cherry concentrate (CherryActive), diluted every day.
Eggs, free-range, organic
Fish, especially oily fish (poached, steamed or baked)
Ginger, turmeric, oregano, mint
Green tea and peppermint (maximum 3 a day) and herb teas such as rooibos (red bush), moringa with ginger
Jerusalem artichokes – a source of prebiotics, good for feeding healthy gut bacteria
Kamut® bulgur, pasta and bread – digestion friendly and low GL - available from HOLFORDirect.com.
Kefir – your own DIY source of beneficial bacteria and lactic acid Okra – a natural source of soluble fibre
Onions and garlic – a source of prebiotics, good for feeding healthy gut bacteria
Oat flakes and oat cakes, high in soluble fibre and low GL
Quinoa
Raw nuts including cashew nuts, pistachio nuts, almonds and seeds high in fibre and minerals, especially chia seeds - a great source of soluble fibre, protein and omega-3
Sauerkraut fermented cabbage as a source of beneficial bacteria and lactic acid
Spouted seeds and grains
Tofu, tempeh, hummus
Yoghurt (live) ideally fermented with Lactobacillus acidophilus and/or Bifido bacteria.
Limit:
Alcohol (choose organic wines, champagne method, spirits)
Chilli (cayenne and paprika are better)
Coffee and strong tea (maximum 1 a day)
Dairy products (unless intolerant)
Fruit juice Lean organic red meat Lean organic white meat
Ripe bananas, grapes, dates, raisins, dried fruit (except blueberries and prunes)
Rye, barley, durum wheat pasta
Unheated honey, organic agave syrup
Avoid:
Added salt, MSG and other chemical additives
Deep-fried food
Food additives and preservatives
French fries High-yeast alcohols (beers, cheap wine)
Modern wheat
Processed meats
Fatty red meat
Sugar and artificial sweeteners
Yeasted breads
To find out more read Improve Your Digestion and if you’re in the UK or Ireland book a ticket to one of my Improve Your Digestion talks this March 2017.


 
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