Nutrition

Nutrition¶

Prebiotic¶

Chia seeds
Groats
Steel-cut Oats
hemp seed
chia
Ground Flax
Garlic, Onions
Chicory root, acacia root
Artichokes (Jerusalem and globe)
Leeks
Asparagus
All vegetables
Yucca (cassava)
Some Fruits
- Apples
- Bananas
Dandelion Greens
Jicama Root

Probiotic¶

Yogurt
Keifer
Sauerkraut / Fermented Cabbage
Fermented veggies / Pickles
Kombucha
Aged Cheeses
Microalgae
Raw honey
Tempeh

Anti-inflamatory Diet / Inflammatory bowel disease (IBD)¶

IBD¶

umbrella term for two conditions

ulcerative colitis
Crohn’s disease

To Avoid¶

Avoid foods that contain lactose, wheat, refined sugar (sucrose), and corn

Avoidance can starve out the bad bacteria.
Avoidance of these foods helps a sensitive gut recover.

Avoid:

Trans fats (store-bought baked goods, anything containing “partially hydrogenated oil”)
Emulsifiers like carrageenan, maltodextrin, and polysorbate 80, carbosymethylcellulose (check ingredients).
All foods with refined sugar
Grains, except for oats (barley for those without celiac disease)
Fast food or processed food
Milk & fresh cheeses (aged cheese is ok)

Good Nutrition¶

Eat a variety of fruit and vegetables. These foods are rich in micronutrients, vitamins, minerals and fiber, but eat them in the FORM your gut allows (blenderized, or whole)
Lean proteins and healthy fats. (legumes, nuts, olive oil, avocado, ground flaxseed, fish, eggs, probiotic yogurt and kefir)
Limit intake of saturated fat to <5g/serving (meats, dairy, etc.)
Increase intake of good fats from nuts, avocado, olive oil, etc.

the foods in this diet decrease bowel inflammation, aid in the repair of the gut, and help to restore balance to the immune system.

use non-dairy milk and allowed sweeteners, such as raw honey

Foods¶

Leeks¶

rich in kaempferol, a flavonoid that combats oxidative stress by protecting your endothelial cells from damage caused by reactive oxygen species (ROS). Kaempferol is also known to have anti-cancer properties. Leeks are an excellent source of vitamin K for supporting strong bones, as well as B6 for protecting your heart health.

Jerusalem Artichoke¶

rich in potassium, thiamine, and fiber

Asparagus¶

has even been linked to preventing certain forms of liver cancer

Chickpeas¶

High in Iron
High in Fiber
High in Protein (good alternative to meat)

Banana¶

Slightly unripe bananas have particularly powerful effects as a prebiotic food source

Chicory Root¶

can improve your digestion, relieve constipation, prevent the early onset of diabetes, and aid in detoxification by supporting liver function.
chicory root fiber (known as “inulin”)

Jicama Root¶

Jicama is rich in prebiotic fiber, vitamin C, and amino acids. It is great for your digestion, blood sugar levels, and immune system.