When your gut is giving you trouble, it may seem like food is the enemy. But you can help heal your gut by feeding it something green everyday. Why? Chlorophyll.
Chlorophyll is the single most critical substance in plants that allows them to absorb light from the sun and convert that light into usable energy. (Source: Semantics Scholar) How do you know if a plant is high in chlorophyll? It is green in color. In fact, broccoli, leeks and Brussels sprouts are vegetables that are high in chlorophyll because they are green.
Broccoli, leeks and Brussels sprouts are healing for the gut. Broccoli and Brussels sprouts are able to bolster the immune system, maintain balance in the gut flora and may even provide protection against Crohn's disease. They also help protect the gut lining which may be key to avoiding leaky gut. (Source: Medical News Today)
This may be counter intuitive since it seems like eating vegetables high in fiber may be causing bloating or gas. When increasing fiber into your daily routine, it is very important to increase the amount of water you are drinking. I recommend drinking half your body weight in ounces every single day.
When you are well hydrated, it makes it easier for your body to eliminate waste. Our poop is 75% water! So if you aren't drinking enough, constipation and hard stools are the result. Water needs to be clean and filtered from chemicals. If there are chemicals, such as drinking tap water or from the refrigerator filter, in the water, that will affect your gut health.
But if you have any host of symptoms indicating an unhealthy gut, food and drinking clean water is only a piece of the puzzle to help your gut heal. In fact if you are trying to overcome bloating, gas, diarrhea, constipation, fatigue, brain fog or abdominal pain, working with a Certified Holistic Nutritionist may be right for you.
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If we determine it’s not a fit, we’ll go our separate ways for now.
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Below are a bunch of gut healthy recipes using broccoli, leeks and Brussels sprouts that can be added into your routine.
Roasted Brussels Sprouts and Cauliflower Soup from Skinny Taste. This is a dairy-free recipe helping to support a healthy gut. It can be made vegan by substituting olive oil for the butter. The soup is rich and creamy and so satisfying. Great for lunch or dinner.
Brussels sprouts contain 2 grams of fiber per serving, fulfilling up to 8% of your daily fiber needs. Studies show that dietary fiber can relieve constipation by increasing stool frequency and softening stool consistency to ease passage. Fiber also promotes digestive health by helping feed the beneficial bacteria in your gut. (Source: HealthLine)
Brussels Sprouts Salad with Citrus Vinaigrette from The Real Food Dietitians. You don't need to have boring mixed greens with the same old topping of mushrooms, tomatoes, and green onions. While this recipe includes bacon, I would skip the bacon to keep it vegetarian. Brussels pair well with dried fruit and this recipe uses dried cherries. But dried cranberries would work just as well.
Leek and Mushroom Chicken Skillet from Iowa Girl Eats. This recipe uses gluten-free flour to coat the chicken breasts which makes a light, crispy crust that goes well with the leeks and mushrooms. Tarragon and garlic are beneficial herbs supporting a healthy gut.
Tarragon helps digest food properly from the start of digestion, which is the saliva secretion when chewing, to the end, which is stimulating a bowel movement. (Source: Dr. Axe) Garlic acts as a prebiotic, which is food for the good bacteria in our gut. (Source: MindBodyGreen)
Creamy Blueberry Broccoli Slaw Salad from Cotter Crunch. This recipe does not contain dairy. The creaminess comes from creamy kefir yogurt, which provides healthy bacteria to our guts. Kefir is a probiotic which supports healthy bacteria. It is another example of how food can be our medicine.
Chicken and Broccoli Stir Fry from Dinner At The Zoo. Stir fry's are a very easy way to get a lot of gut healthy ingredients into one dish. Not only does this recipe contain broccoli, but the sauce has ginger and garlic as well.
Broccoli is rich in fiber and antioxidants — both of which may support healthy bowel function and digestive health. Bowel regularity and a strong community of healthy bacteria within your colon are two vital components to digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function. (Source: HealthLine)
I hope you enjoyed this post on how to eat something green every day for great gut health. A couple of foods that are green that can be eaten every day are broccoli, Brussels Sprouts and leeks. Eating something green every day is one step you can take to heal your gut so you can stop suffering and get back to living.
Do you think you can eat something green everyday? Leave me a comment below! I'd love to hear your thoughts.