Eat these five Thanksgiving favorites for a healthier gut

The harvest season is bursting with wonderfully nourishing foods to feast on – all while supporting your digestive health.  Too much alcohol, in addition to high fat, high sugar foods can irritate the gut and promote the growth of more harmful bacteria. Take a peek at Registered Dietician, Desiree Nielsen’s  five favorite fall foods to help keep your tummy in tiptop shape . 

Apples

An apple a day keeps the doctor away? Well, maybe the gastroenterologist! The humble apple is tops not only because it is an affordable, local food. Apples are high in pectin, which is a soluble fibre that helps feed beneficial bacteria, improve bowel movements and keep your gut healthy and happy. Already done a bit of damage? One intriguing study suggests that the combination of fiber and phytochemicals in apples may help improve and protect against “leaky gut.”

Brussels Sprouts

If you have bad memories of overcooked Brussels sprouts, take heart! Lightly roasted until caramelized and crisp, gut-loving “baby cabbages” taste out of this world. Brussels sprouts are nutritional powerhouses: in addition to high levels of anti-inflammatory vitamin K and flavonoids, Brussels also boast plenty of fiber and inflammation-fighting compounds called glucosinolates. One particular glucosinolate called glucoraphanin may even help protect against H. pylori infection in the stomach.

Beets

As a source of soothing soluble fibre for your tummy, beets are anti-inflammatory all-stars. In addition to the usual suspects, beets contain unique pigments called betalains and the compound betaine making them a key part of a gut health regime. In early research, betaine is thought to help protect colon cells from cancer. Roast up a big batch of beets on the weekend and add to smoothies, salads and soups all week long.

Fennel

Fennel has long been used as a traditional remedy for tummy troubles; a common component of gripe water, fennel is thought to “expel” wind from the digestive tract. Rich in anti-inflammatory flavonoids, fennel contains a unique compound called anethole which may help squash inflammation in its tracks. In one study, anethole also helped improved stomach emptying (a boon for those with reflux!). Slice fennel and snack on it fresh; braise or sauté for a lovely addition to fall dishes.

Sunchokes

You may walk past these knobbly little brown root veggies at the market but it’s time to pay attention! Sunchokes are high in inulin, a prebiotic fiber that helps to modulate the immune system in the gut, feed beneficial bacteria and lower inflammation in the gut. Puree into a creamy soup, roast or mash.

These ingredients will help banish the bloat and maintain a healthy gut this Thanksgiving and holiday season.

In general, put more plants on your plate to feed your gut well and consider taking a probiotic.  Probiotics are an essential “holiday helper” for maintaining a healthy digestive tract. Bio-K+® contains the much needed good bacteria that keeps our intestines healthy (50 billion active bacteria per bottle!). The liquid probiotic is able to quickly bring in active bacteria into the body, while withstanding the effects of stomach acid, to eliminate bloating, promote better digestion and improve gut health overall.

References:

Koutsos, Athanasios, Kieran M. Tuohy, and Julie A. Lovegrove. “Apples and Cardiovascular Health—Is the Gut Microbiota a Core Consideration?.” Nutrients 7.6 (2015): 3959-3998.

Yamada, Takanori, et al. “Inhibitory effect of raphanobrassica on Helicobacter pylori-induced gastritis in Mongolian gerbils.” Food and Chemical Toxicology 70 (2014): 107-113.

Kim, Dong Hwan, et al. “Anti-inflammatory effects of betaine on AOM/DSS‑induced colon tumorigenesis in ICR male mice.” International journal of oncology 45.3 (2014): 1250-1256.

Asano, Teita, et al. “Anethole restores delayed gastric emptying and impaired gastric accommodation in rodents.” Biochemical and biophysical research communications 472.1 (2016): 125-130.

Estevão-Silva, Camila Fernanda, et al. “Anethole and eugenol reduce in vitro and in vivo leukocyte migration induced by fMLP, LTB4, and carrageenan.” Journal of natural medicines 68.3 (2014): 567-575.

Vogt, Leonie, et al. “Immunological properties of inulin-type fructans.” Critical reviews in food science and nutrition 55.3 (2015): 414-436.