Chickpeas are a gut healthy and recipe friendly food. Why are chickpeas great for the gut? WebMD reports that chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular.
If you aren't having a bowel movement every day, something is not right with your digestive system. Also, if your bowel movements are hard, you have to strain to have one and you sit on the toilet for a period of time, this is another sign something is not right with your digestive system. You may have just accepted that this situation is "normal for me" but I'm going to share with you information that will make you reconsider.
When we don't have a bowel movement everyday, the colon has to hold waste in our body until it can excrete it. The waste sits and ferments in the colon resulting in bad bacteria growing and potentially moving higher up in the digestive system. One key to having a bowel movement every day is to be well hydrated.
Our poop is 75% water! If we do not have enough water in our bodies, then it is more difficult to have a bowel movement every day. How much water should you drink? The general rule of thumb is to drink half your body weight in ounces every single day. For example, if you weigh 100 pounds, you need to drink 50 ounces of water every day. Another key to having a bowel movement every day is to eat gut friendly foods like chickpeas!
Not having a bowel movement every day is only one sign that your gut needs some help. If you suffer regularly from gas, bloating, diarrhea, constipation, fatigue, lack of energy, moodiness, skin rashes, abdominal pain, anxiety, frequent belching or stomach gurgling, your gut is unhealthy!
You can heal your gut and overcome these embarrassing symptoms by eating foods like chickpeas. Eating gut friendly foods is just one step to solve your gut health problems. Not sure what other steps you can take to heal your gut? I am here to help!
I am a Certified Holistic Nutritionist teaching people just like you how to stop suffering from the embarrassing effects of an unhealthy gut so you can get back to living. The TAKE YOUR LIFE BACK coaching call is a FREE 30 minute call where we will talk about your specific symptoms and start creating a plan on how to heal your gut using the Simply Great Gut Health program.
How would eliminating your symptoms improve your life? You could:
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Now, here are a variety of recipes to inspire you to eat more gut healthy chickpeas.
Did I surprise you by starting with breakfast recipes? Chickpeas are a great option for breakfast.
Chickpea Scramble Breakfast Bowl from Well and Full. This recipe only takes 20 minutes to make, from prep to cooked. Plus, it is a great meal prep option. Cooking the chickpeas on the weekend, you can simply heat it up in the microwave and then assemble on a bed of greens. You could also eat the chickpeas cold.
Chickpea Sweet Potato Breakfast Hash from Simple Veganista. Sweet potatoes pair nicely with chickpeas. This recipe is another great meal prep option since the sweet potatoes take time to cook. However, the recipe cooks on a single sheet pan all at once making it easier.
Healthy Chocolate Chickpea Muffins from Allways Delicious. These muffins are gluten and dairy free. Chocolate muffins for breakfast is a healthy grab and go indulgence. This recipe is ready in 30 minutes.
Spicy Chickpea Wraps with Spinach and Avocado from Running On Real Food. Lunch wraps are a nice break from salads and gluten free wraps are available if you need to stay away from gluten. Paring chickpeas with healthy spinach and avocado keeps you fuller longer.
Soothing Garlic Chickpea Soup from Two Purple Figs. This recipe calls for dry chickpeas but I would substitute canned to make the recipe faster. This soup is full of garlic which is another gut friendly ingredient. Why? Garlic is naturally high in inulin, a type of non-digestible carbohydrate or “functional fiber” that feeds the good bacteria in your digestive system. (Source: PureWow)
Mediterranean Chickpea Salad from Love and Lemons. Salads are great easy lunches to make ahead of time. Prepare this salad on the weekend and get at least 3 to 4 healthy weekday lunches (depending on serving size).
Cheesy Chickpea Quinoa and Broccoli Casserole from Emilie Eats. This vegan and gluten free recipe is full of plant protein and healthy fiber making it a filling dinner. The "cheese" is from cashews. If you haven't made a cashew sauce to replace cheese, it is really easy and tasty.
Herbed Chickpea Burgers from The Curious Chickpea. Burgers are a great way to make a healthy meal and get the whole family involved. Try this recipe for a meatless Monday dinner.
Teriyaki Chickpea Stir Fry from Oh My Veggies. If you have a favorite stir fry sauce, think about using chickpeas instead of chicken or shrimp in the recipe. This teriyaki stir fry is for inspiration. Serve over brown rice for added fiber.
I hope this post inspires you to eat more chickpeas! They are gut friendly since they are high in soluble fiber to support regular bowel movements. Do you think you will try any of the recipes I shared? Let me know by leaving me a comment below.