10 TOP FOODS FOR YOUR DIGESTION #9

10 Top Foods for Your Digestion: #9

This series looks at ten of the top foods to help protect your gut health, provides helpful bits of knowledge, and suggests a healthy recipe.

TIP: DIGESTION IN THE SMALL INTESTINE

The main function of the small intestine is absorption of nutrients. It takes up to five hours for the small intestine to process a single meal through its 22-foot length, and 90% of the digestion and absorption of food occurs here (the other 10% is in the stomach or large intestine).

After food leaves your stomach, it passes into your small intestine. The upper part of your small intestine is the duodenum, where food mixes with digestive enzymes that your pancreas secretes and bile from the common bile duct. It’s the widest and shortest part of your small intestine. Some minerals are absorbed here, such as iron and folate.

The middle part of your small intestine is the jejunum. The jejunum absorbs most of your nutrients: carbohydrates, fats, minerals, proteins, and vitamins.

The lowest part of your small intestine is the ileum where the final parts of digestive absorption take place. The ileum absorbs bile acids, fluid, and vitamin B-12.

LET’S BE PROACTIVE.

Here is the next on our list of “10 Top Foods” that can help our digestion – Kombucha Tea!

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 (Frozen Berry Yogurt)
KOMBUCHA TEA

Kombucha tea is fermented which means it is probiotic-rich. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy. Kombucha also has antioxidants to support healthy cell function. You can order Yogi tea: https://amzn.to/3SxEtyC

RECIPE: Kombucha Tea

While kombucha tea bags have some disadvantages, they are still a convenient and easy way to enjoy kombucha.

If you are looking for the most nutrient-rich and probiotic-rich kombucha, you may want to prepare kombucha using a SCOBY or loose leaf kombucha.

https://www.thekitchn.com/how-to-make-kombucha-tea-at…

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HEALTHY MEAL SUGGESTIONS

(search www.innerathlete.us for these recipes)

GUT-HEALTHY

Breakfast – Banana Walnut Steel Cut Oats
Snack – Glass of Kefir, Hummus w/ Cucumber Sticks
Lunch – Carrot Ginger Soup, Kombucha Tea
Snack – Papaya and Avocado Salad
Dinner – Crispy Skin Salmon, Roasted Potatoes and Sauerkraut
Dessert – Frozen Berry Yogurt

BRAIN-HEALTHY

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

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

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