Four-ingredients sourdough bread
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 welcome to 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 we are preparing them. And, in the way we are now over-consuming these modern, non-nourishing versions (refined sugar anyone?)
Many 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+ 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 small amounts of minerals that your body needs daily such as sodium, potassium, calcium, and magnesium.
Tips for better digestion
Everyone can benefit from taking steps to support their digestion. Your 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 isn't functioning as well as it could be, this can affect your health.
Here are some tips on how you can support good digestion.
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 your stomach.
Aim 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 enhance digestion.
Think of trains when you eat: choo, choo, chew!
Eat fruit on an empty stomach. Fruit passes through your 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. It is common for people to show signs of having insufficient stomach acid (hydrochloric acid). This makes it harder to digest and absorb protein, and protein is so important for growth, tissue repair, and mental health. People who have experienced significant stress, the elderly, and vegans and vegetarians often show symptoms of insufficient stomach acid. This is because these groups are at higher risk of zinc deficiency, and zinc is needed to make stomach acid.
You can support your gut's production of stomach acid by not drinking near or with meals and taking a bioavailable zinc supplement.
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 and PMS.
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.