NOVEMBER
Comfort food season has officially started! But this year, let’s aim to keep the cozy, but skip the post-meal heaviness. How do you strike this balance? Veggie-heavy dishes! Sure, do a rich, hearty pot roast, but include plenty of root vegetables. Make a warming chili full of sweet potatoes and/or plenty of beans. Add cooked winter squash or carrots into mac and cheese or lasagna. Use half mushrooms/half ground beef in your meatballs. This time of year is perfect for warming veggie dishes with hearty fall & winter veggies!
Cooking For the Gut - Without the Bloat
What makes a meal “healthy”? A balanced meal featuring protein, whole grains and plenty of fruits and vegetables. The problem can be that sometimes a lot of veggies means lots of fiber which can mean gas and bloating. But, it doesn’t have to!
Using cooking methods and choosing foods designed to make digestion easier and reduce the bloating so you feel satisfied and energized instead of heavy and bloated!
Veggies and beans can be some of the worst offenders when it comes to gas and bloating. Cooking veggies can help - even a simple steam (which helps retain vitamins and minerals) can help break down the plant cell walls making them less likely to ferment and easier to digest. Cooking beans and lentils until they are very soft can help reduce gas causing oligosaccharides.
When cooking veggies and beans, adding herbs and spices like ginger, turmeric, fennel or asafoetida not only adds flavor,but also helps soothe the gut, improve digestion and reduce gas further.
Protein is having a moment these days, but too much protein can lead to bloating.t as well. Protein takes more energy to digest than fat or carbs, so it’s not surprising that it can lead to bloat. Choosing easier to digest proteins like white fish, chicken/turkey, eggs and slow cooked whole muscle meats are easier for the gut to breakdown.
Pairing foods with warm liquids like soup or broth help keep things moving by relaxing the digestive tract and facilitating smoother movement. Of course, small amounts of fermented foods like yogurt, kimchi, kefir or sauerkraut can help too, but introduce them slowly!
NUTRITION TAKE-AWAY
Healthy meals should include veggies, legumes and even protein - but these can lead to gas and bloating.
Steaming veggies and cooking beans until soft or adding certain spices can help reduce gas. Low & slow cooking can help prevent gas from proteins.
