10 TOP FOODS FOR YOUR DIGESTION 💩
First, your stomach muscles contract creating a churning motion to break down your food. THINK! – Mechanical or Chemical Digestion? Then, your stomach secretes an enzyme called pepsin as well as hydrochloric acid to break down food. Both mechanical and chemical digestion turn your food into an acidic liquid called chyme.
This series will look at ten of the top foods to help protect your gut health, provide helpful bits of knowledge along the way, and suggest a healthy recipe.
💩 TIP: DIGESTION IN THE STOMACH
At the bottom end of the esophagus, food reaches a thick muscular ring called the cardiac sphincter. The sphincter is usually closed, but it opens when food arrives, and performs wave-like muscle contractions to push the food out of the esophagus and into the stomach.
The stomach is a muscular sac, which is able to move the food using wave-like muscle contractions. This is mechanical digestion. The food mixes with gastric juice and becomes chyme. Gastric juice, or stomach acid, consists of strong hydrochloric acid and pepsinogen. This is chemical digestion.
The hydrochloric acid helps in two ways. First, it prevents any disease-causing microorganisms that may have been ingested from entering the rest of the digestive system or the bloodstream. Second, it creates acidic conditions that allow pepsinogen secreted by the stomach lining to be activated and converted into pepsin.
Pepsin is an enzyme that helps break down protein into smaller polypeptides. These polypeptides will eventually be broken down into amino acids in the small intestine. The stomach itself is protected from being digested by mucus that lines the inside of the stomach. Pepsin needs an acidic environment to digest protein — it works best at a pH of around 1.5 to 2.
At the base of the stomach is another ring of muscle called the pyloric sphincter. The pyloric sphincter is also usually closed, but a peristaltic contraction causes it to open briefly, allowing some food to pass from the stomach and into the small intestine.
💩 LET’S BE PROACTIVE. Here is the next on our list of “10 Top Foods” that can help our digestion – Sauerkraut!
- Kefir (Cup of Plain Lowfat Kefir)
- Papaya (Papaya and Avocado Salad)
- Ginger (Carrot Ginger Soup)
- SAUERKRAUT (Roasted Potatoes & Sauerkraut)
Sauerkraut is a fermented cabbage packed with probiotics to support the gut. Sauerkraut fermentation creates conditions that promote the growth of beneficial probiotics, which are also found in products like yogurt and kefir. The probiotics help break down nutrients in food, making them much easier to digest.
One serving of sauerkraut has 4 grams of fiber (the Recommended Daily Intake is 25-30 grams). For people with constipation, fiber increases the weight and size of their stool and softens it, making it easier to pass. For people with diarrhea, fiber can absorb excess water and solidify their stool.
💩 RECIPE: Roasted Potatoes & Sauerkraut
Ingredients:
2.5 lbs. potato of choice, cubed
1 cup sauerkraut
1 small onion, sliced thin
2 tsp. olive oil
3/4 tsp. seasoned salt such as Lawry’s
1/2 tsp. caraway seeds, crushed a little
pepper to taste
Instructions:
- Heat oven to 425° F
- Cut potatoes into approx. 1 inch cubes.
- Using a dish towel or a few paper towels, squeeze as much of the liquid from the sauerkraut as possible.
- Thinly slice onions.
- Prepare a baking sheet by spraying lightly with non-stick spray. Spread the potatoes, sauerkraut and onion in a single layer on the sheet.
- Drizzle oil over all. Sprinkle seasonings over all. 7. Using your hands, toss the vegetables to coat with oil and seasonings.
- Bake for about 20-30 minutes, stirring every 8 minutes or so to evenly brown. Serve hot!
Recipe adapted from: https://comfortfoodinfusion.com/roasted-potatoes-sauerkraut/?fbclid=IwAR1iZa2M-NgLywrcUnSExKG3VyiKvEolyZKvPxtXxKLo_NbwGxI0QX2_p7A#recipe
HEALTHY MEAL SUGGESTIONS
(search in this group for any of these recipes)
💩 GUT-HEALTHY DAY!
Snack – Glass of Kefir
Lunch – Carrot Ginger Soup
Snack – Papaya and Avocado Salad
Dinner – 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: GoodHousekeeping, Webmd, FeastingatHome, comfortfoodinfusion, nagwa