Easily digestible, nutrient-rich & ideal for your breakfast - try it out!
Today I'm talking about three incredibly nutritious foods that can support your gut health in a natural way. The good thing about these 3 foods is that they are well tolerated, even by people with intolerances.
I'll not only tell you why these foods have a positive effect on your gut, but also give you tips on how you can incorporate them into your daily diet.
Almost every time I've advised people on a gut-healthy diet, the first thing they say is: yes, but what else should I eat? Yet there are so many great foods that taste great and contribute to your gut health at the same time. Today I'm talking about three incredibly nutritious foods that fall into this category: almond butter, chufas (tiger nuts) and ghee.
I'm particularly pleased that all three are great for breakfast. This is because many customers tend to have the most trouble with breakfast when I tell them to leave out dairy products, grains and sugar for a healthy gut.
You can also watch the episode as a video here
Almond butter - creamy power for the gut
Why is almond butter so healthy?
- Rich in fiber, which aids digestion
- Contains healthy unsaturated fatty acids for an intact intestinal barrier
- Provides vitamin E, a powerful antioxidant for cell health
Gut-friendly benefits
- Promotes intestinal peristalsis (the movement of the intestine) through soluble and insoluble fiber
- Supports healthy gut flora, as fiber serves as food for good gut bacteria and almond paste also promotes diversity in the gut due to the polyphenols and unsaturated fatty acids it contains
- It also appears that eating almonds significantly increases the content of butyrate, a beneficial short-chain fatty acid (SCFA), in the large intestine. I found an interesting article on this, which I will also link to in the follow-up notes: arktisbiopharma.ch/295
- Almond butter is easy to digest and good for people with sensitive digestion
Tips for use
- A spoonful of almond butter in breakfast porridge
- As a dip or dressing for salads
- In smoothies for an extra portion of creaminess and nutrients
- To thicken sauces and make them creamy, such as zucchini noodles
- Mixed with water to make almond milk
Chufas (tiger nuts) - a fiber bomb for healthy digestion
Chufas are obtained from the tubers of tiger nut grass. Tigernut flakes have a nutty and sweet taste and are therefore perfect as an alkaline breakfast or in an alkaline dessert.
Why are chufas so valuable?
- Particularly rich in resistant starches that act as prebiotics
- Perfect for people with nut allergies as they are actually tubers
- High in magnesium and potassium, important for nerves and muscles
Gut-friendly benefits
- Resistant starch in chufas serves as food for the good intestinal bacteria
- Supports the production of short-chain fatty acids that strengthen the intestinal wall
- Promotes healthy digestion and can help with sluggish bowels
Tips for use
- Ground as gluten-free flour for pancakes or bread
- In muesli or yoghurt as a high-fiber ingredient (Wacker Muesli according to Sabine Wacker: mash 1 banana with a fork, add grated apple and lemon juice and 1 tablespoon of Chufa flakes)
- Soaked in water for a delicious Chufa milk
Ghee - golden butter for the intestines
Why is ghee so healthy?
- Contains no lactose and is therefore well tolerated
- Rich in short-chain fatty acids, which reduce inflammation in the gut
- Supports the absorption of fat-soluble vitamins (A, D, E, K)
Gut-friendly benefits
- Butyrate (butyric acid) in ghee helps to regenerate intestinal cells
- Anti-inflammatory effect - can have a supportive effect on irritable bowel syndrome or inflammatory bowel diseases
- Promotes mucus production in the intestine and protects the intestinal wall
Tips for use
- For frying or steaming as a healthy alternative to butter or oil
I particularly like scrambled eggs with apple, I first fry apple pieces in ghee and then add whisked eggs and cinnamon on top - In the morning coffee or tea for more energy
- A spoonful of ghee in soups or stews for an extra portion of healthy fats
- Baked apple recipe on my blog, also linked in the follow-up notes
By the way, you can make ghee yourself, how to do it and what other positive effects ghee has can be found in my blog article. You can find the link below.
Conclusion: Small changes, big effect!
These three ingredients - almond butter, chufas and ghee - are wonderful helpers for strong gut health. They nourish the good gut bacteria, strengthen the intestinal wall and promote healthy digestion.
Your challenge: Try one of these ingredients over the next few days and observe how your gut reacts to it! Feel free to write me about your experiences.
And if you want to get to know and implement a gut-healthy diet, I highly recommend our 21-day detox and intermittent fasting program, where you can also make the most of almond milk, chufas and ghee.
LINKS
21-day detox and intermittent fasting program: https://www.arktisbiopharma.ch/upgraders
Blog article about ghee: https://arktisbiopharma.ch/ghee/
Recipe: Baked apples with ghee: https://arktisbiopharma.ch/bratapfel-dessert-glutenfrei/
Link to an interesting article about almonds: https://www.almonds.de/why-almonds/almond-living-magazine/almonds-and-gut-health#:~:text=Die%20Forschung%20zeigt%2C%20dass%20der,Funktionen%20der%20Darmmikrobiota%20zu%20verbessern.
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