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 The holidays are right around the corner and while we might enjoy the food, fun and festivities of the season, your digestive system may sometimes gives a not so pleasant response. The combination of indulgent food, an increase in alcohol consumption and stress of the season, can leave you feeling bloated, gassy, and constipated.
But I have a little secret to share. With a little planning, you can prevent the holiday bloat by eating more foods that promote a healthy gut. Keep on reading as I share five of my favorite foods for a healthy digestive system! |
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5 Foods for a Healthy Gut
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 Yogurt – Plain, full-fat yogurt contains probiotics that remove harmful bacteria and help improve gut digestion.Healthy Gut Hacks: Grab ½ a cup plain Greek yogurt, 1 ounce cranberries, 1 ounce cinnamon roasted almonds and a few orange slices to create the perfect yogurt parfait!- Sauerkraut – This food contains a bacterium, Lactobacillus, that does not allow the bad bacteria in the gut to grow, thereby allowing the beneficial gut flora to thrive.Healthy Gut Hacks: Sauerkraut can easily be added to a casserole dish, tossed in the slow cooker with your choice of meat or on thick-cut turkey and Swiss sliders for an intriguing appetizer.
- Ezekiel Bread/Sprouted Grains – These types of breads are usually easier to digest and the nutrients they contain are absorbed more efficiently. Healthy Gut Hacks: Put a healthy spin on your favorite bread pudding recipe. Try using Ezekiel bread as opposed to white bread when it’s time for dessert!
- Bone Broth – All of the minerals and amino acids from the bone that is cooked down help to seal the lining of the gut in the small and large intestines.Healthy Gut Hacks: Easily integrate bone broth into your holiday dishes by using it as a marinade or adding it to gravy for a savory taste.
- Kombucha – This popular drink packed with probiotics is made from the fermentation of sugar in tea by bacteria yeasts. Healthy Gut Hacks: Replace your morning or afternoon coffee with Kombucha.
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Featured Recipe
Banana Cinnamon Raisin Bread Pudding |
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Recipe By: Food For Life: Ezekiel 4.9 Ingredients:
Directions:
Preheat oven to 350 degrees F. Toast the bread in the toaster. Spray a 8×8 or 9×9 pan with non-stick cooking spray. Tear the bread into pieces. Alternatively, you could just cut it into chunks. Place the pieces in the pan.
Puree bananas if you have not already done so. In a bowl, mix banana puree, milk, vanilla, cinnamon, and salt. Pour over the bread pieces and let sit for 5 minutes. GENTLY move the bread around after 5 minutes making sure all pieces are coated but be careful not to stir and make mush.
Bake in the oven at 350 degree for 45 minutes. Add optional topping and bake another 10 minutes. If not adding the topping you can just bake it for 55 minutes. Remove from oven and eat warm or cooled. Enjoy it warm with a little milk poured over the top or cool and top with fresh fruit.
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"Our body teaches us that health lies in balance and harmony, rather than in conflict and fighting."
― Ilchi Lee
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| Activities for a Happy Gut! |
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- Go Outside – Natural air flow has been found to increase the diversity of healthy bacteria in the gut.
- Stress Less – Stress hormones can influence gut bacteria and leave us open to infection. Therefore it is important to find ways to reduce stress, few ideas include yoga, meditation, journaling or going taking a break from the computer and go for a walk outdoors!
- Laugh – Studies have shown that laughter can improve the health of the gut flora. Go ahead and buy those tickets to the next comedy show that is coming near you!
- Move – Exercise increases diversity of bacteria and reverses gut microbiota changes associated with obesity all while reducing stress hormones. When life gets busy, make sure to keep exercise and healthy movement as a regular part of your schedule.
- Sleep Tight – Avoid burning the midnight oil and skimping on sleep. Irregular sleeping patterns can negatively impact intestinal microbiota and lead to inflammatory diseases.
- Skip the Lysol – Killing all bacteria around you may be leaving you susceptible to a weakened immune system and less microbiota in the gut.
- Get in the Garden – This hobby introduces your immune system to many new microorganisms while reducing stress and enjoying the natural air. Triple win!
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| ABOUT SO Nutrition | |
Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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