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FIBER

Grains: Certain grains can be a wonderful

addition to a healthy diet. Grains are fiber-rich,

contain high levels of B vitamins for proper

metabolism and red blood cell formation, and

they’ve been shown to improve cholesterol

and blood pressure levels. I particularly love

oats, which I use throughout the book as a

gluten-free alternative to wheat flour (read

more about gluten next). That said, some

people experience irritable bowel syndrome

(IBS) symptoms when they eat grains. Grains

contain high levels of phytic acid, which we’ve

seen can inhibit nutrient absorption. They also

contain lectins, another plant self-defense,

which can interfere with digestion and trigger

an immune system response. If you eat grains

and experience uncomfortable symptoms, or

you see whole grains left in your stool after

elimination, they might not be an ideal part of

your diet. Besides oats, I only use a smattering

of grains throughout the book in the form of

white rice and quinoa. There are just so many

other amazing foods available! Feel free to

experiment with grains such as millet, barley,

rye, amaranth, or buckwheat if you know that

they agree with your digestive system.

Fresh vegetables: When it comes to the veggie

kingdom, it’s hard to go wrong. Barring any

specific health conditions, I say go to town on

plants, knowing that they’re one of our best

defenses against chronic inflammation. In

addition, very few foods can rival the nutrient

density of colorful vegetables, and their high-

fiber content is great for feeling satisfied,

aiding with digestion, and regulating blood

sugar. The veggie recipes in this book are

delicious and simple enough to convert even

the strongest skeptic, so I hope you’ll give

them a try.

• Cruciferous vegetables. This family

includes broccoli, Brussels sprouts,

cauliflower, kale, radishes, collard greens,

and cabbage, and they’re some of my

favorites when cooked properly. Cruciferous

vegetables have particularly potent anti-

inflammatory compounds.

• Leafy green vegetables. Kale has its own

empire for good reason, but so should

spinach, Swiss chard, bok choy, arugula,

and collard greens. Leafy greens are packed

with crucial antioxidants, which help

quell damage from environmental toxins,

chemicals in our body and beauty products,

stress, over-exercise, processed foods, and

medications. This class of vegetable is also

rich in the alphabet of vitamins—A, B, C,

D, E, K—and minerals, such as calcium,

magnesium, and folate. And let’s not forget

about the lettuce family, such as Bibb,

romaine, and butter lettuces, all of which

contain many healing compounds.

• Starchy vegetables. My absolute favorites!

Here we have jewel-toned beauties like sweet

potatoes, yams, and beets, winter squashes

like acorn and butternut, carrots, potatoes,

and parsnips. These veggies have a higher

sugar and starch content than others,

making them ideal candidates for roasting

and caramelizing. But they bring more to

the table than just flavor—they contain

a host of nutrients, insoluble fiber (which

helps create bulk in your digestive system

to push out waste), and soluble fiber

(a natural stool softener . . . no other way

to say it, guys).

• Allium vegetables. A.k.a., the smelly guys—

garlic, onions, scallions, leeks, shallots, and

chives all fit into this category. I say bring

’em on! The sulfides responsible for the

pungent aroma in these bulbous vegetables