Spring Into Gut Health

Did you know that the gut is connected to everything you do? Your activities, what you eat, your stress, and your sleep all affect your gut health. Because the gut is a part of everything you do, it is important to take care of it. There are different ways you can do this and live a healthier life. In this blog, we will focus on some foods that can help heal the gut, foods to avoid to promote gut health, and recipes that are gut friendly.

Foods to Eat for a Healthier Gut

• Berries (blueberries, raspberries, strawberries, and cranberries): Berries are high in fiber an antioxidants. They are also low in sugar. Veggies (leafy greens, broccoli, Brussel sprouts, Kale, bok choy, cauliflower) The added benefits of these veggies is that they also have fiber, which is great for preventing or helping to ease constipation.
  
  
• Veggies (leafy greens, broccoli, Brussel sprouts, Kale, bok choy, cauliflower): The added benefits of these veggies is that they also have fiber, which is great for preventing or helping to ease constipation.
  
  
• Fermented foods (Kefir, Kombucha, Kimchi, cottage cheese, and yogurt): These foods have natural pre and probiotics which help the good bacteria to grow.
  
  
• Spices (garlic, ginger): adding these to your food can help with better digestion and also add a little flavor to your favorite dish!

Foods to Avoid

• Coffee and Tomatoes: Both of these foods have high amounts of acid, which can irritate the digestive tract
  
  
• Highly Processed Foods: These foods usually have high amounts of additives, sugar, and salt which can affect the growth of good bacteria
  
  
• Excessive Alcoholic Beverages: Can irritate the lining of the digestive tract and cause inflammation as well as decreased absorption in the gut

Gut Healthy Recipes

Chickpea Crepes

Ingredients:

• ⅓ cup chickpeas and 2 tablespoons chickpea flour
• garlic powder
• salt
• pepper
• greens (of your choice)
• Olive Oil

1. Blend the chickpea flour, garlic powder, greens, salt, pepper and ½ cup of water for 30 seconds
2. To cook the crepes put oil in a frying pan on medium heat and put ⅓ cup of the batter into the pan
3. Cook for 2-3 mins then flip and cook on the other side for 1-2 mins
4. Repeat the process until you have cooked all of the batter
5. Top with feta cheese, mushrooms, seeds, poached egg, Yogurt, and any spices you like 
6. Get creative!

Prebiotic Chocolate Bark

Ingredients:

• 7 oz of white chocolate
• 2 tsp Olive Oil
• ½ cup of dried mango
• ½ cup of crushed pistachios
• 2 oz of dark chocolate

1. Place the white chocolate in a microwave safe bowl and heat for 40-60 seconds, stirring every 15 seconds, until melted
2. Add the oil to the white chocolate, then follow with the mangoes and pistachios
3. Pour the mixture onto a baking sheet and spread thinly
4. Place in the fridge for 5 mins to set
5. In a separate bowl, melt the dark chocolate (same as step 1)
6. Once the white chocolate is firm drizzle dark chocolate over it and place back in the fridge for 30 minutes until the bark is solid
7. Enjoy!