Contrary to what you may have heard in some circles, bread is not the devil's food, and nor are grains (though if you are allergic to gluten or don't tolerate glutinous grains, you have my understanding...feel free to skip this recipe and check out my gluten-free recipes instead).
Seldom is a single food outright bad - the problem with some so-called bad foods often lies more in how the way we are preparing them has changed so dramatically, and to the food's detriment. And in the way we are now over-consuming these modern, non-nourishing versions (refined sugar anyone?) Many modern food production processes that have emerged over the last 50-odd years have left certain foods - particularly grains - highly processed, devoid of nutrients, harder to digest and in questionable genetically modified forms. This is especially true for bread. So what if we returned to making bread the way our great grandmothers would have made it?
Is your digestive system groaning from Christmas and New Year's indulgence? All that festive and delicious cheese and wine, second helpings at Christmas lunch, champagne brekkies, boxed choccies and rich desserts.... Wonderfully indulgent, and a lot of work for our guts, hey!
Feasting is one of life's great pleasures and we're fortunate to be able to do so. It's also good to rest and soothe our digestive systems.
For a light-yet-satisfying, restorative meal, try this Vietnamese-style soup. It's rich in liver-detoxifying and gut-soothing amino acids, herbs and spices, thanks to the bone broth, ginger and coriander it contains. It's also gluten-free, hydrating, and offers the antimicrobial powerhouse combo of chilli, ginger and garlic - good medicine for anyone recovering from a cold or other respiratory illness brought on by end-of-year exhaustion.
What is bone broth and why is it good for me?
Bone broths are made by simmering chicken, lamb or beef bones in water for 4–12 hours. Animal bones are rich in collagen and the amino acids (protein units) glycine, proline and glutamine (which are not found in high concentrations in animal meat/muscle).
Collagen and glutamine have been shown to heal the cells of the gut wall (enterocytes). If you have experienced food allergies, food poisoning, parasitic infection, leaky gut, bloating or diarrhoea, bone broth supports the health of the gut wall and helps your digestive system recover.
Collagen, proline and glycine (which support collagen synthesis) also support skin health and joint and bone health and healing where injuries have occurred. Chicken broth can support recovery from colds, flu and infections because it contains cysteine, which is antimicrobial.
The glycine in bone broth also supports one of our liver detoxification pathways, and when our liver is functioning optimally, this has multiple benefits for overall health. And finally, bone broths are hydrating and contain minerals the body needs daily such as sodium, potassium, calcium and magnesium.
Everyone can benefit from taking steps to support their digestion. To support our health, the digestive system needs to be able to properly break down food in the mouth, stomach and small intestine. It also needs to be able to absorb vitamins, minerals, fats, carbohydrates and proteins in the small intestine. If your digestion is impaired in some way, even a highly nutritious diet won't be sufficient to support optimum health.
Here are some tips on how you can support good digestion, naturally.
Avoid drinking for 30 minutes before meals, during meals, and for 45 minutes after meals. Drinking liquids with a meal increases the volume of contents inside your stomach, leading to slower gastric emptying (emptying of churned up, semi-digested food into the small intestine), which can leave you feeling bloated. In addition, drinking with meals raises the pH of the gastric juices produced by your stomach (i.e., makes them less acidic), reducing their ability to break down food inside our stomachs and hampering digestion.
I recommend aiming not to drink with meals 30% of the time, and increase from there. On special occasions like birthdays, family celebrations, and when dining out, don't stress - you can drink with your meal. It's what we do 90% of the time that determines our health.
Smell your food before you dig in! This activates the first phase of digestion, cephalic digestion, which initiates secretion of that all-important hydrochloric acid in the stomach. Cephalic digestion is triggered purely by sights, smells, and our feelings/thoughts about eating. Think of when you arrive home or at a friend's, smell something delicious being cooked, and your mouth starts to water and your tummy rumbles. This is cephalic digestion kicking in!
Eat while sitting down and feeling as relaxed as possible, without distractions (no phone, tablet, computer or tv). Avoid eating on the run, while standing up, and when feeling stressed. If you are stressed and need to eat, take ten deep breaths while seated, inhaling all the way down to your belly and slowly exhaling, before you begin eating. Good company and conversation also enhances digestion.
Think of trains when you eat: choo, choo, chew!
Try bone broths. Bone broth is very healing for the gut. You simmer beef, chicken or fish bones in water and then simmer these for several hours, adding herbs, spices and vegetables if you wish. The glutamine (an amino acid) in bone broths repairs the absorbing cells in the small intestine (enterocytes), which can be affected by stress, allergens, and parasites, and by overuse of antibiotics and the dysbiosis (bacterial imbalance) this creates in the gut.
Ideally, you want to use bones from an organically raised or wild animal to make your bone broth. If you have a local organic butcher, they may be happy to sell you organic chicken carcasses.
Bone broths are recommended if you are experiencing depression or an anxiety disorder, and if you are recovering from the effects of a food allergy or gut infection/food poisoning. People who want to support their immune health can also benefit from bone broth’s gut-healing properties because the gastrointestinal tract is the largest immune-reactive surface in the human body.
Eat fruit on an empty stomach. The reason is because fruit passes through the digestive system much more quickly than other foods. Avoid eating fruit right before a meal and for two to three hours after meals. That said, bananas and apples are ok eaten with oats, muesli or millet for breakfast because these fruits do not ferment as readily as other fruits.
Drink enough water (away from meals) because protein, carbohydrates, minerals and some vitamins require water to be absorbed. A guideline to follow is, drink 30ml of water per kilo of your body weight each day, and more if you are sweating.
30ml x your weight in kilos = minimum amount of plain water you need each day (black tea and coffee don’t count as water because these are diuretics and dehydrate you.)
Support your stomach acid. In the modern world, it is common for people to show signs of having insufficient stomach acid (hydrochloric (HCl) acid), which makes it harder to digest and absorb protein. Protein is so important for mental health, calm and sleep because it builds neurotransmitters. People who have experienced significant stress and the elderly often have low stomach acid, and vegans and vegetarians too. This is because these groups are at higher risk of zinc deficiency, and zinc is needed to make stomach acid.
You can support stomach acid production by not drinking near or with meals, taking a few drops of lemon juice or apple cider vinegar with a few sips of water before meals (to increase the pH of your stomach), and eating in a relaxed state.
Finally, having regular bowel motions is another important aspect of digestion. If you aren't having a bowel motion every day, metabolic wastes such as hormones can return to the blood, where they can circulate and cause problems like acne, PMS and even eventually contribute to cancers.
Getting plenty of fibre in your meals supports regular bowel motions. Fibre is found in all green vegetables, pumpkin, sweet potatoes, oats, wholegrain bread, apples, lentils, beans, nuts, seeds, figs and prunes.