Have healthy lunch with these ideas for improving digestion.
As more research is done, more is being discovered about how digestive health relates to overall health. Our health and well-being is multifaceted and influenced by many lifestyle factors. it includes the foods we eat, in other words, adding healthy calories to a healthy lunch or your usual favorite meals. This can set the whole process up for success.
Nutritional benefits for gut health (afternoon)
The gut microbiota refers to the living environment of more than a trillion organisms that function in a balanced, symbiotic relationship within the gut.
Our microbiome contributes to healthy and regular digestion, is necessary for the production of certain amino acids, vitamins and minerals such as calcium and removes dietary toxins from the body. And growing intestines help the immune system. Scientists have discovered that your gut and brain “talk” all the time, you might be surprised. The ‘gut-brain axis’, the communication system between the nervous system in the gut and our brain4, is a real-life study that shows that gut imbalances are responsible for mental disorders such as depression and anxiety. Stress management and society as a whole are likely to have a profound effect on cognitive performance.
Focus on food groups that benefit gut health.
If you want to start eating for your gut health. Here are some important food groups, nutrients and guidelines to keep in mind.
More can be found at:
Probiotics: Probiotics, also known as healthy bacteria, increase the number of good microbes in your body. Good food/drink sources of probiotics include miso, sauerkraut, tempeh, and kombucha, kimchi, kefir and some pickles. Milk and yogurt.
Fiber and prebiotics: Fiber of all kinds is crucial when it comes to gut and digestive health and good sources of prebiotics include peanuts, kale, bananas, flaxseeds, garlic, carrots, onions, whole grains and nuts, tomatoes, vegetables of dark leaves include onions, sweet potatoes, asparagus and oats.
Anti-inflammatory diet: Reducing inflammation is key to a healthy gut. An anti-inflammatory diet usually includes vitamins, minerals, omega-3 fatty acids and plant-based foods. Some tasty examples include herbs and spices, nuts, fruits, teas, legumes, olives, ginger, onions, garlic, bananas, cherries, walnuts, chia seed, salmon, anchovies, sardines and soy. (Plus, here’s everything you need to know about eating an anti-inflammatory diet.)
Handy lunches for a healthy gut
With these eating rules in mind, let’s talk about lunch. There are plenty of delicious foods to create healthy habits and support your microbiome. Get inspired by this nutritious, easy-to-prepare gut-healthy lunch.
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Miso soup and vegetable dumplings
These delicious and hot lunch ideas will not only satisfy you but also keep you happy and healthy with the essentials. Miso soup was used to provide a rich umami flavor full of healthy bacteria. And wherever you find dumplings. (It’s extra money if you make your own!) The wontons are made with garlic, onions, ginger, carrots, and scallions for flavor. This mix of aromatics and spices provides fiber. Antioxidants and prebiotics supplement the probiotics in your miso soup. Need more protein? Put the whole potatoes in your bowl.
Not sure which miso soup to choose? Make the ginger miso soup described above. Then dip the wonton directly in or enjoy it with your favorite dipping sauce. We also enjoy chicken miso soup or miso mushroom ramen.
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Rice-vegetable salad with fried tempeh
Rice salad is a healthy lunch. And it’s easy to add more for next week. Start your salad with your favorite grains: corn, quinoa, wheat, bulgur, barley, or corn couscous (or kombu) for vitamins, minerals, fiber, and prebiotics. Then start adding the greens, broccoli, spinach, garlic, onion, kale and asparagus. It is also a good alternative to prebiotics. Add brown dates and increase your intake of healthy probiotics. (A complete plant-based protein and another good source of fiber.) Steamed vegetables, lentils, and beans are added to the rice bowl.
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Mediterranean-inspired corn pasta salad
Who doesn’t like pasta salad? Another easy weekend meal menu, the pasta salad with a Mediterranean twist is a nourishing addition to any party. Add your favorite ingredients such as olives, sun-dried tomatoes, oregano, chickpeas, basil, leeks, feta cheese and olive oil for a salad packed with probiotics and botanical extracts. Al Rabi whole wheat pasta for fiber and heart health.
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Bibimbap with kimchi and mashed potatoes
This Korean rice bowl will make your mouth water. Packed with nutrients and beneficial digestive properties. Opt for a brown rice base to add fiber and prebiotics. Seasonings such as mushrooms, spinach, carrots and garlic provide additional antioxidant and prebiotic benefits. Top with probiotic kimchi and dried beans. If you are not a meat lover or prefer light red meat then this is the place for you. During the week (your stuffing will thank you!) skip the sirloin steak in the bibimbap recipe below and use other vegetables such as lean mushrooms for the meat. Adamam for protein and peas for moisture.
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Cabbage stuffing
If you’ve never had stuffed cabbage. Your life is about to change. It’s satisfying, easy to make, and you can add whatever you like. Work with a mix of brown rice, sauerkraut and your favorite herbs. You can also make your own favorite protein shake. Whether it’s chicken, pork, tofu, or tempeh, wrap it in fried cabbage. With tomato sauce you get a delicious lunch full of sweet and savory flavors. Here, the sauerkraut provides the healthy bacteria. Green leafy vegetables and tomatoes provide prebiotics. Brown rice provides fiber. and whole foods packed with vitamins, minerals, and anti-inflammatory compounds.
