10 TOP FOODS FOR YOUR DIGESTION 
This series will look at ten of the top foods to help protect your gut health, provide helpful bits of knowledge, and suggest a healthy recipe.
TIP: DIGESTION AND THE LIVER / GALL BLADDER
The liver is the body’s chemical factory. It processes nutrients so that they can be used by the rest of the body. It also creates albumin, a blood protein which transports hormones, drugs, and fatty acids through the body.
Another role of the liver is to ensure a healthy level of blood sugar by removing sugar from the blood and storing it as glycogen. When blood sugar levels are low, the liver will convert the glycogen to glucose, adding an energy boost to the bloodstream. When blood sugar levels are high, the liver can remove glucose from the blood as needed to keep the sugar levels constant.
The liver makes bile that helps digest fats and some vitamins. Bile ducts carry bile from your liver to your gallbladder for storage, or to the small intestine for use. Your gallbladder stores bile between meals. When you eat, your gallbladder squeezes bile through the bile ducts into your small intestine.
LET’S BE PROACTIVE.
Here is the next on our list of “10 Top Foods” that can help our digestion – Berries!
- Kefir (Cup of Plain Lowfat Kefir)
- Papaya (Papaya and Avocado Salad)
- Ginger (Carrot Ginger Soup)
- Sauerkraut (Roasted Potatoes & Sauerkraut)
- Crispy Skin Salmon
- Steel Cut Oats (Banana Walnut Steel Cut Oats)
- Hummus
- BERRIES
Berries contain antioxidants which help reduce inflammation in the gut according to a 2020 review from the Journal of Food and Function.
Berries are also rich in prebiotics and are one of the highest vitamin C foods which can improve the gut barrier, enhance nutrient absorption, and offer protection from certain toxins.
RECIPE: Frozen Berry Yogurt
INGREDIENTS:
- 1 cup frozen mixed berries
- 1 cup plain greek yogurt
- 1 tbsp honey or agave
INSTRUCTIONS:
1. Blend berries, yogurt and honey or agave in a food processor for 20 seconds, until it comes together to a smooth ice-cream texture. Scoop into bowls and serve. Garnish with fresh berries or mint if desired.
Recipe adapted from: https://www.bbcgoodfood.com/…/instant-frozen-berry-yogurt
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HEALTHY MEAL SUGGESTIONS
GUT-HEALTHY DAY!
- Breakfast – Banana Walnut Steel Cut Oats
- Snack – Glass of Kefir, Hummus w/ Cucumber Sticks
- Lunch – Carrot Ginger Soup
- Snack – Papaya and Avocado Salad
- Dinner – Crispy Skin Salmon, Roasted Potatoes and Sauerkraut
- Dessert – Frozen Berry Yogurt
BRAIN-HEALTHY DAY!
- Breakfast – Blackberry Overnight Oats w/ Black Coffee
- Snack – Kale Blueberry Protein Smoothie
- Lunch – Healthy Tuna Salad Pita w/ Lemon Water
- Snack – KIND Dark Chocolate Nuts & Sea Salt Bar w/ Half of an Orange
- Dinner – Pasta With Butternut Squash, Walnuts & Sage, side of Steamed Broccoli
- Dessert – Coconut Pumpkin Ice Cream
EYE-HEALTHY DAY!
- Breakfast – Multi Grain Cheerios w/ Strawberries & Almond Milk
- Snack – Healthy Spin Art Dip w/ Baby Carrots
- Lunch – Thai Chicken Flatbread
- Snack – Tomato, Cucumber, & Feta Salad
- Dinner – Shrimp Quesadillas on Corn Tortillas w/ Roasted Sweet Potatoes
- Dessert – Greek Yogurt w/ Honey & Walnuts
HEART-HEALTHY DAY!
- Breakfast – Fried Egg & Tomato on Flaxseed Toast
- Snack – Half of an Avocado
- Lunch – Salmon Burger w/ 3-Bean Salad
- Snack – Sweet and Salty Almonds
- Dinner – 40 Garlic Chicken w/ Sauteed Spinach
- Dessert – Mixed Berry Crisp
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View more healthy digestion days here: https://innerathlete.us/top-ten-foods/
View recipes for these meal ideas here: https://innerathlete.us/recipes/
Sources: GoodHousekeeping, BBC Goodfood, NIH / NIDDK
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