10 TOP FOODS FOR YOUR DIGESTION 💩

This series will look at ten of the top foods to help protect your gut health and provide helpful bits of knowledge along the way, as well as a healthy recipe.

💩 DIGESTION IN THE ESOPHOGUS

  1. As a person swallows, food moves from the mouth to the throat, also called the pharynx.
  2. The upper esophageal sphincter opens so that food can enter the esophagus.
  3. Waves of muscular contractions, called peristalsis, propel the food downward.
  4. The food then passes through the diaphragm.
  5. Then it moves through the lower esophageal sphincter and moves into the stomach.

💩 LET’S BE PROACTIVE

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

  1. Kefir (Cup of Plain Lowfat Kefir)
  2. Papaya (Papaya and Avocado Salad)
  3. Ginger (Carrot Ginger Soup)
  4. Sauerkraut (Roasted Potatoes & Sauerkraut)
  5. Crispy Skin Salmon
  6. OATS (Banana Nut Steel Cut Oats)

Oats are packed with beta-glucan, a type of soluble fiber that forms a gel-like substance that moves slowly through the digestive tract and helps to keep energy levels stable and keep you full longer.

Foods that are rich in beta-glucans can help regulate blood sugars and lower the risk of insulin resistance too.

Steel cut oats are a minimally processed oat product that takes longer to cook but retains slightly more nutrients than other oat varieties. Steel cut oats are particularly rich in resistant starch and fiber, both of which may support weight loss, heart health, blood sugar control, and digestion. You can find Bob’s Red Mill Steel Cut Oats here. (#ad)

💩 RECIPE: Banana Walnut Steel Cut Oats

INGREDIENTS

  • 1 cup steel cut oats
  • 1 cup water
  • 1 ½ cups milk or dairy-free milk
  • 1 healthy pinch sea salt
  • 1/2 tsp cinnamon, plus more for garnish
  • 1 medium ripe banana, sliced
  • 1 tsp vanilla extract (optional)
  • Toppings
  • 2 Tbsp toasted or raw walnuts
  • 1 medium banana, sliced
  • 1-2 Tbsp brown sugar or maple syrup

INSTRUCTIONS

1. Add steel cut oats to a medium saucepan and top with 1 cup each of water and milk.

2. Add salt, cinnamon, and sliced banana and bring to a boil over high heat.

3. Reduce to a simmer, cover, and cook for 15-20 minutes or until the water is mostly absorbed and the oats are tender.

4. Prepare toasted walnuts by placing in a skillet over medium-low heat and toasting for 5-8 minutes, stirring occasionally and paying close attention to ensure they don’t burn.

5. Once the oats are tender, remove from heat, add vanilla, and stir to combine. Use a wooden spoon to mash the bananas if you prefer smaller bites of banana.

6. Enjoy with toppings of choice. We recommend toasted walnuts, cinnamon, sliced banana, and brown sugar or maple syrup.

Recipe adapted from: https://minimalistbaker.com/banana-bread-steel-cut-oats…/

HEALTHY DAY IDEAS:

💩 GUT-HEALTHY DAY!

  • Breakfast – Banana Walnut Steel Cut Oats
  • Snack – Glass of Kefir
  • Lunch – Carrot Ginger Soup
  • Snack – Papaya and Avocado Salad
  • Dinner – Crispy Skin Salmon, Roasted Potatoes and Sauerkraut

🧠 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

Sources: Healthline, Minimalist Baker, Merck

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