the one where: we talk about Autumnal Foods for Healing
as we begin to roll into a new month, we’re also coming up on a new season — autumn.
I don’t know about you, but once I feel the seasons beginning to shift, even slightly, from summer to autumn, I immediately get the urge to eat grounding, warming foods. Stews, soups, chili; roasted vegetables instead of sautéed or raw, baked goods instead of ice creams. Oatmeal instead of Bircher Muesli… anyone else?!
If you’re living in Ontario right now, you’ll begin to notice a huge amount of warming, healing foods coming into the supermarkets and farmer’s markets near you, and I thought I’d give you a little list of what to pick up and why!
artichoke — these babies are packed full of fibre, which means prebiotic love for your gut microbiome. They’re also anti-inflammatory.
beets — excellent for liver and gallbladder health. They contain betaine, which protects the liver and stimulates the flow of bile to help break down fats — essential for your digestive health! They’re also high in antioxidants, full of fibre and have been shown to improve blood flow AND lower blood pressure.
broccoli, cauliflower, cabbage — all cruciferous veggies (cauliflower, brussels sprouts, cabbage), “contain an organic chemical compound called indole glucosinolates, which breaks down into other compounds, including indolocarbazole — ICZ — in the stomach. When ICZ binds to and activates the Aryl hydrocarbon receptor (AHR) in the intestinal lining, it aids in maintaining a healthy balance in the gut flora and immune surveillance, and enhances host barrier function, according to the researchers. This may help prevent diseases, such as various cancers and Crohn’s Disease, caused by inflammation in the lining of the gut.”
bok choy — full of fibre and anti-inflammatory!
carrots — you got it; fibre! But they’re also packed with beta-carotene and antioxidants, making them immune boosting as well.
garlic, leeks and onions — probiotics, probiotics, probiotics! This means these are awesome for feeding our good gut bacteria, which promotes a healthy digestive system.
mushrooms — another source of probiotics. These babies support a healthy microbiome and have been shown to strengthen the immune system.
potatoes — potatoes usually get a bad rap for being “starchy”, however, this is exactly what makes them amazing! Cooked and cooled potatoes (think leftover boiled or roasted potatoes in potato salad or thrown into a quiche or frittata), contain a retrograded starch that resists digestion. This resistant starch is lower glycemic, as well.
parsnips — not quite as popular as carrots but I LOVE them (and so do your gut bugs!). Filled with fibre and vitamin c to carry you through the colder months ahead.
zucchini and squash — full of antioxidants which have shown to play a role in reducing oxidative stress, which may help with cancer prevention. Also, good food for your gut bugs.
so, there you have it! A couple veggies to pick up from your local farmer, farmer’s market or supermarket the next time you’re out for a shop. Remember, all of these items are best cooked for easiest digestion.
if you have questions on improving your digestion or healing, send me a message! I’d love to chat and see what we can do for you.
also, don’t forget to sign up for the awesome autumn reboot!
Chelsea xxx
__________
references:
https://scienmag.com/like-it-or-not-broccoli-may-be-good-for-the-gut/