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four good foods for a healthy gut

And when you crush an apple with your teeth, say to it in your heart, ‘Your seeds shall live in my body, And the buds of your tomorrow shall blossom in my heart, And your fragrances shall be my breath, And together we shall rejoice through all the seasons.’

KHALIL GIBRAN, THE PROPHET

This chapter is about foods that benefit the gut. Information has been gathered from three different healing systems: modern medicine, traditional Chinese medicine, and the ancient Indian practices of Ayurveda (read more about these healing methods in the Glossary). The extent of overlap between these healing systems is remarkable: all three recognize the health benefits of garlic and ginger, for example. With a few exceptions, these healing foods are fruits and vegetables. Meat, fish and fowl are mostly excluded, not because they are unimportant, but because of a simple truth: the vast majority of nature’s therapeutic substances are found in plants.

We all know that nuts, seeds, root vegetables, fruits, leafy vegetables – and even flowers – provide vitamins, minerals and other nutrients needed for human development, health and reproduction. But that is not all. Beneficial parts of plants are as basic as the structural fibre in fruits and root vegetables, and as complex as molecules responsible for the colour of a flower or the content of a seed. Scientific research exploring the properties of plant compounds has already unearthed the therapeutic potential of isoflavones, indoles and lycopene, and more information will come. Research is important, but in many cases it only elaborates on what we already know: certain foods have specific benefits.

The following list of healthy gut foods will help you select ingredients and prepare meals that meet your unique digestive requirements. If, for example, you tend to develop constipation, try substituting yams or sweet potatoes for white potatoes once or twice a week. If you suffer from frequent intestinal infections, try selecting fruits and vegetables rich in natural antibacterial substances: garlic, onions, blackcurrants and apples are ideal choices. Build these foods into your personal plan to eat five or more servings of fruits and vegetables per day.

A ‘serving’ of fruits or vegetables is as follows:

• ¼ cup dried fruit

• 1 piece of fruit, ½ cup diced fruit, ½ cup fresh berries or grapes

• 1 cup 100% fruit juice (not fruit extracts or concentrates)

• 1 cup raw leafy vegetable (lettuce, spinach, bok choy, endive)

• ½ cup cooked vegetables, such as carrots and beets, and cooked green vegetables, such as beans and spinach

• ½ cup onions, leeks or spring onions (may be a combination of all alliums)

• 2 cloves garlic

• ½ cup cooked pulses (lentils, chickpeas, beans)

• ½ cup cooked grain (rice, bulgar, buckwheat, oats, barley)

• ½ cup grated raw carrots (most other raw root vegetables can be hard to digest)

In the following chapter, ‘When Things Go Wrong’, you will learn which foods to enjoy and which to avoid in the case of 20 different digestive disorders, and two or more of Marguerite Patten’s healthy-gut recipes are recommended for each. Remember: adapting your diet can help control both the symptoms of illness and the side-effects of medication.

Use foods sensibly. Do not ‘overdose’ on specific items. When eaten in large quantities, many foods – figs and turmeric, for example – can upset your system. Remember that many herbs and spices contain powerful substances and all should be eaten in moderation.

healthy gut foods

ALLIUM (GARLIC, ONION, SHALLOTS, LEEKS)

If you are susceptible to gut infections (gastroenteritis), or are heading for a holiday destination where food preparation may be a bit haphazard, choose foods rich in these vegetables. They may have a ‘pong’, but they contain antibacterial, antiviral and antifungal compounds that help prevent infection. The same advice applies to anyone with a weakened immune system, or who has been taking antibiotics.

Counter the unpleasant breath odour by topping foods with lots of chopped parsley, or try chewing caraway seeds.

Research has shown these vegetables to be useful in preventing heart disease, and they may play a role in preventing cancer.

ALLSPICE

A spice used to aid digestion, this is a favourite flavour in several cuisines.

ALMOND OIL

When used in modest quantities (a teaspoonful per serving), this soothing oil can help calm gastric pain. If you find it unpleasant to take on its own, try blending it in a salad dressing, or use in a sauce for fish.

ALMONDS

Eating almonds is obviously an excellent way to consume almond oil in its most natural form; they are also highly nutritious and contribute to a healthy diet. A word of warning: remove the skins from the almond kernel before eating. According to the ancient Indian healing tradition of Ayurveda, the skin of the almond can irritate the stomach lining, and should not be eaten.

The oil in ground almonds can become rancid with time; use freshly ground nuts.

APPLES

It makes me want to call out – ‘Is there an apple in the house?’

C.A. LEJEUNE

Ancient healers valued apples as one of nature’s most healing foods. Today, scientific research suggests they contain a high level of natural antibiotics. Apples are an excellent source of soluble fibre, vitamin C and bioflavonoids. Peeled, grated and raw, apples are an old and trusted treatment for constipation. Stewed, they are useful in the treatment of gastritis and diarrhoea. Apples can be used as healing foods for people suffering from colitis and diverticulitis. Paul Pitchford, an internationally respected nutritional therapist, claims that apples and their juice benefit the liver and gall bladder, and actually soften gallstones.

Flavour apple sauce with healing spices, such as cinnamon, cardamom and nutmeg, to aid digestion and calm flatulence.

Remember: always wash apples well so you can enjoy eating the peel.

APRICOTS (DRIED)

Apricots are rich in nutrients including iron, copper, cobalt, potassium and betacarotene. They are an ideal ingredient when cooking for people suffering from gastric ulcers and/or mouth ulcers. A high fibre content makes apricots a useful choice when you are trying to avoid constipation, especially when you are pregnant or taking medications known to cause this problem.

ARTICHOKES (GLOBE)

The secret substance in these delicious flower heads is cynarin, which is thought to promote the flow of bile and aid the digestion of fats. Artichokes are used as a healing food in cases of gallstones and liver disease.

Artichokes are thought to settle the lower bowel and help control flatulence, thus aiding the management of irritable bowel syndrome.

Scientific evidence suggests that artichokes may help control blood cholesterol levels.

Remember: globe artichokes and Jerusalem artichokes are not related to one another, and only the former contains these health benefits. Jerusalem artichokes are root vegetables known for causing flatulence.

AVOCADOS

Ripe avocados can be used as a healing food in cases of stomach ulcers. A mild and nutritious fruit, they are a delicious and highly digestible source of the omega-6 essential fatty acid, linoleic acid. Some nutritionists believe these delicious fruits also contain a substance that helps eliminate uric acid from the body.