Top Ten BEST
There are a wide variety of foods that will help your digestive system in a myriad of ways. Below is a list of my top ten favorite foods for GI health. While this list is not exhaustive, it is a good representation. What foods do you think are missing? 1. Protein: Protein is the structural framework
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from which all biological systems are built upon, and the GI system is no different. Adequate protein intake is also crucial for optimal immune function. The com- pounds that immune cells use to communicate with each other, and immunoglobulin (antibodies) are made from protein. If we don’t eat enough protein, our body turns to its stored sources – muscle tissue – to be broken down and used for these functions. You can imagine it is difficult for the body to heal and work at its best when it is breaking down its own tissues. Opt for options like chicken, turkey, bison, grass fed beef and free-range eggs (as long as you don’t have an egg allergy). 2. Bone Soup: Bone soup is rich in vitamins, minerals and the building blocks of collagen. The body uses collagen to build up soft tissues. Bone soup is extremely nutritive and is great for people with colitis, inflammatory bowel disease and diverticuli-
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tis – especially in the middle of a flare. It is extremely easy to absorb and assimilate. 3. Pumpkin: You can also lump winter squash and sweet potato in this category. Pumpkin contains compounds that are great for soothing inflamed tissues in your GI tract. It's also rich in a wide variety of soluble and insoluble fibers, which help feed your beneficial bacteria and keep you regular. Pumpkin is rich in beta carotene—great news for your immune system, too. 4. Coconut: Coconut products, including the milk, oil, wa-
ter and flesh of coconuts are one of the very best foods for your belly. Their healthy fats are absorbed directly in the GI tract for energy, keeping those busy cells happy. Coconut also has sev- eral factors that are directly anti-bacterial, anti-viral and anti- parasitic. Lastly, chipped coconut or coconut shreds are a great source of fiber. 5. Fermented foods: I’m not exactly talking about beer here!
Foods that are fermented, like sauerkraut and kimchi are rich in beneficial bacteria that aid in digestion. Fermented foods aren’t very much a part of the modern diet, but we ate a variety of them in our ancestral past. What about yogurt? While it is fermented, so many people have sensitivities to dairy products that I couldn’t justify its addition to my top ten. 6. Cabbage: Cabbage and the cruciferous family of veggies,
which includes broccoli, brussels sprouts, kale, bok choi and cauliflower, are complete powerhouses for your gut. They contain ample amounts of glutamine. Glutamine is the preferential fuel source of the cells that line your GI tract, meaning that these cells will seek out glutamine over glucose as a fuel source. What wisdom our body has! If our digestive tract had to compete with the brain and the rest of our organs for glucose, imagine how many more people would have digestive issues. High vegetable intake has been associated with lowered rates of colorectal can- cer. Cabbage contains a variety of antioxidant compounds, help- ing to quench inflammation in the gut. 7. Onion/Garlic: In addition to having antimicrobial proper- ties, garlic and onions are also mildly slippery. Slippery com- pounds help coat the GI tract, acting as a buffer, promoting healing and preventing destruction of the delicate tissues there. Onions are one of the highest foods sources of quercetin, a potent bioflavonoid that boosts immunity, helps with allergies and de- stroys free radicals. 8. Turmeric/Curcumin: This brilliant orange spice disrupts
Foods for Digestive Health
hen it comes to belly health and a gas- trointestinal system functioning in tip- top shape, foods are not created equal!
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