There is nothing worse than feeling bloated, gassy, constipated, or all three—especially on a regular basis. Maybe you have a long Google search history on these topics or maybe you’re too embarrassed to even ask your laptop, but the truth is, millions of women suffer from chronic digestive issues. And while some foods can certainly trigger a quick end to a great date, there are plenty of foods that won’t upset your stomach and can actually help ease painful or humiliating symptoms. Don’t let these funky feelings get in the way of your life! In this chapter, we’ll show you how to incorporate the right combination of nutrients and important gut-friendly additives like fermented foods so you can balance your belly bacteria and feel great every day.
A study at New York University’s Lan-gone Medical Center in 2013 found that 74 percent of Americans were living with digestive symptoms like diarrhea, gas, bloating, and abdominal pain. Whether you’ve had the occasional bout of stomach cramps or suffer from chronic irritable bowel syndrome (IBS), there are steps you can take to manage your digestive system and make sure your gut is in good shape. We’ve compiled some of the most common issues, along with simple nutritional advice to help keep your stomach soothed and satisfied. Good gut health is increasingly linked to overall health, so it’s important to make sure that your whole body is operating at its best.
Put simply, indigestion occurs when our stomach cannot process food properly. We’ve all binged on fast food or a super-heavy meal and felt the regret bubble up that night in the form of indigestion—belching, bloating, diarrhea, nausea, vomiting, acidic taste in the mouth, heartburn, and a growling stomach. Ugh! The key is to listen to your body. If you’ve eaten something that doesn’t agree with you, try the Healing Peach Smoothie for a quick detox to get you back up and running quickly. Caffeine and highly acidic foods can also exacerbate indigestion, so avoid these while you’re on the mend.
There’s a serious connection between our minds and our physical wellness, and sometimes indigestion is caused by other factors, such as anxiety, constipation, depression, pregnancy, stress, smoking, ulcers, alcohol use, medications (such as aspirin and pain relievers), and overeating during stressful times. That’s why getting enough exercise and even incorporating meditation into your daily habits can be a huge help if you suffer from chronic indigestion or IBS. You can also try the Berry Probiotic Smoothie to help soothe your stomach and keep you happy and humming both inside and out.
The truth is, everybody farts. There, we said it! It’s not a glamorous topic, but flatulence is totally normal and occurs when excessive gas forms in the intestine and/or stomach while digesting foods. A few reasons why we become gassy are swallowed air, eating too fast, lactose intolerance, and the inability of certain foods to be digested. You might even have specific trigger foods or be intolerant of certain foods, like dairy, soy, or gluten. Some foods make us all gassy. We recommend avoiding the following on a date night, before a presentation, or during a road trip with friends: asparagus, artichokes, beans, broccoli, corn, lactose, lentils, onions, pears, peas, and foods high in fiber.
Parsley isn’t just a garnish! It contains a high enzyme content that contributes to improved overall digestion and the effective elimination of waste. Parsley also helps relieve water retention, bloating, indigestion, and flatulence.
GERD, also known as gastroesophageal reflux disease, occurs when the stomach’s contents back up into the esophagus. It’s similar to heartburn, and it can be pretty painful. GERD can be triggered by foods that have a high acidity level like coffee, citrus, tomato, and soft drinks. If you feel a burning in your stomach and esophageal tract after eating these foods, try to avoid them. In order for our bodies to process food in a comfortable and healthy way, we need good gut bacteria that come from eating foods like artichokes, bananas, broccoli, beans, and fermented foods like kimchi and kombucha. Try the Creamy Corn Chowder, which lacks acidity and has healing ingredients like tofu and probiotics.
IBD (inflammatory bowel disease) is a broad term that refers to diseases that cause inflammation of the intestines. It’s not so fun to think about, and even less fun to experience! Be careful not to confuse IBD with irritable bowel syndrome (IBS). IBD and IBS have similar symptoms, such as cramping and diarrhea, but the underlying disease process is different. IBD is the inflammation or destruction of the bowel wall, which can lead to super-painful ulcerations and narrowing of the intestines. IBS is a disorder of the gastrointestinal (GI) tract for which no obvious cause can be found—but you’re not alone if you suffer from it. IBS affects between 25 million and 45 million people in the United States, and roughly two out of three sufferers are women. If you’re nodding your head, please read on. We’ve got lots of delicious, satisfying recipes for you to sip that will soothe your stomach.
There are also different types of IBD, like Crohn’s disease and ulcerative colitis. These disorders cause the destruction of the digestive system and can be truly life-altering illnesses. It’s not uncommon for doctors to prescribe medication to help with inflammatory bowel disease, but it’s still key to eat a powerfully healthy diet! What makes IBD really tricky is that it can decrease the body’s ability to absorb nutrients, so it’s especially important to eat lots of fresh fruits and vegetables. To help with symptoms, avoid certain foods like those high in acidity, and incorporate more probiotics into your diet, like those found in yogurt.
• Kefir: This smooth, slightly tangy, drinkable yogurt contains different types of live active cultures. It’s 99% lactose free, making it easier to digest than cow’s milk for those with lactose intolerance.
• Fermented vegetables: pickled carrots, green beans, and beets; lacto-fermented pickles; traditionally cured Greek olives
• Fermented soybeans: miso, natto, tempeh
• Cultured dairy products: buttermilk, yogurt, kefir, cheese
• Cultured nondairy products: yogurts and kefirs made from organic soy, coconut, etc.
• Fermented grains and beans: lacto-fermented lentils, chickpeas, miso, etc.
• Fermented beverages: kombucha, for example
• Fermented condiments: raw apple cider vinegar, etc.
You’ve probably heard about probiotics before, in yogurt advertisements or on those mysterious-looking kombucha bottles popping up on grocery store shelves next to coconut water and green juices. Probiotics are the “good bacteria” found naturally in some foods like yogurt, and also in our digestive system. Probiotics are your gut’s best friend because they reduce inflammation and promote digestion-supporting bowel regularity, reduce harmful bacteria, and enhance our immune systems. Foods that contain probiotics are kefir, kimchi, pickles, sauerkraut, tofu, yogurt, dark chocolate, miso soup, and microalgae (ocean-based plants such as chlorella, spirulina, and blue-green algae) supplements. You can also buy probiotic supplements. Some of these names may sound funny, but these guys do a heck of a job making your system work properly!
If you’re a health nut, you may have already heard of kefir. Kefirs are a bacteria/yeast mixture that forms into “grains” and then is typically combined with cow’s milk, goat’s milk, or coconut milk to make a fermented drink. While that may not sound particularly delicious, we swear it is! Kefir has a tart, yogurtlike flavor that is creamy and smooth. What’s even better than kefir’s flavor is that it’s full of amazing nutrients like probiotics and good bacteria to promote a healthy gut and digestion. We included it in some of the recipes in this chapter, but this creamy addition can be incorporated into any smoothie for amazing benefits!
. . . originated in the Caucasus Mountains in eastern Europe. It’s commonly believed that the name comes from the Turkish word keif, which means “good feeling”—we would agree!
Kefir looks a little bit like small clumps of cauliflower about the size of wheat grains. Adding kefir to any milk (cow’s, sheep’s, almond or coconut milk, etc.) ferments the drink. That means that it chemically breaks down its host (the milk) into a substance of yeast and bacteria. The kefir grains are typically added to the milk for a period of time, and then removed with a strainer. What’s left is a fermented product. Normally, you might associate bacteria or yeast with negative things, but actually our gut loves the bacteria in kefir and other fermented foods.
While kefir is still mostly popular across eastern and northern Europe, it is gaining steam in the United States and Japan, mainly because kefir is more powerful than yogurt as a probiotic. Kefir has significantly more good bacteria and yeast, making it the queen of gut health!
Your gut is irrelevant without strong bones to hold you up! Osteoporosis is a big concern for women, and our bone tissue can start to deteriorate when we are as young as our twenties. For better bones, think calcium—specifically, kefir. It’s a great source of calcium and vitamin K2. Drinking kefir helps our bones increase their calcium absorption, which helps improve bone density and prevents possible fractures. If you have osteoporosis or are at risk of developing it, try the following smoothies and soups made with kefir, milk, and other nutrient-packed ingredients for extra strength and stamina.
MAKES 1 SERVING
When you increase good bacteria in the gut, your digestion improves. You need to create a healthy microbiome inside your GI tract—and kefir is the perfect ingredient to help do just that. Spinach, blueberries, and flaxseeds are all good sources of dietary fiber, which promotes regular bowel movements—you see where we’re going with this one.
1 cup frozen blueberries
1 cup spinach
1 cup plain unsweetened kefir
1 tablespoon natural nut butter
1 tablespoon ground flaxseeds
In a blender, combine the blueberries, spinach, kefir, nut butter, and flaxseeds. Blend until the desired consistency is reached.
Per serving: 389 calories, 20 g fat (6 g saturated fat), 39 g carbohydrates, 26 g sugar, 165 mg sodium, 8 g fiber, 16 g protein
Spinach also contains phytonutrients that prevent bacterial overgrowth in the gut microflora and decrease inflammation in the digestive tract. You barely taste it in this berry beauty!
MAKES 2 SERVINGS
Pineapple contains bromelain, a compound that helps process and break down proteins, which can often be difficult for the body to digest. The yogurt contains active cultures that increase good gut bacteria and improve digestion. Layer ’em together with banana and coconut for a tropical treat!
1 cup chopped fresh, frozen, or canned pineapple
6 ounces vanilla or coconut Greek yogurt or coconut milk yogurt
1 banana
½ cup pineapple juice or coconut water
TOPPINGS
1 tablespoon slivered almonds
1 tablespoon shredded coconut
1 tablespoon ground flaxseeds
In a blender, combine the pineapple, yogurt, banana, and pineapple juice or coconut water. Blend until the desired consistency is reached. Pour into a bowl and top with the slivered almonds, shredded coconut, and ground flaxseeds.
Per serving: 523 calories, 11 g fat (4 g saturated fat), 92 g carbohydrates, 63 g sugar, 56 mg sodium, 9 g fiber, 20 g protein
MAKES 1 SERVING
Ginger contains chemicals called gingerols and shogaols that stimulate production of saliva, bile, and stomach fluids. Sounds gross, we know, but these chemicals decrease stomach contractions and can help improve muscle tone in your intestines. Blend up this anti-inflammatory wonder for a quick recovery when you’re feeling queasy or have a stomachache.
2 cups frozen peaches
1 cup coconut water
½ cup low-fat plain or vanilla yogurt
½ cup plain unsweetened kefir
1 frozen banana
2" piece of fresh ginger, peeled
In a high-speed blender, combine the peaches, coconut water, yogurt, kefir, banana, and ginger. Blend until the desired consistency is reached. Enjoy immediately.
Per serving: 384 calories, 5 g fat (3 g saturated fat), 80 g carbohydrates, 57 g sugar, 384 mg sodium, 10 g fiber, 15 g protein
Peaches are a member of the rose family and are beneficial for digestion since they have a diuretic effect. Peaches also have a natural comforting effect and can ease a sour stomach. Peaches originated in China and are a symbol of good luck, protection, and longevity.
MAKES 1 SERVING
Mint not only smells great, it’s a soothing herb that can help ease an upset stomach. Mint increases bile secretion and encourages bile flow, which speeds and eases digestion. When you combine it with the bromelain found in pineapple, you’ve got a refreshing smoothie that tastes great and settles an upset tummy quickly.
1 avocado
1 large frozen banana
1 cup probiotic coconut water
½ cup frozen pineapple chunks
¼ cup chopped parsley
6 mint leaves
1 teaspoon grated fresh ginger
In a blender, combine the avocado, coconut water, banana, pineapple, parsley, mint, and ginger. Blend on the highest speed until super smooth.
Per serving: 422 calories, 22 g fat (4 g saturated fat), 59 g carbohydrates, 29 g sugar, 268 mg sodium, 16 g fiber, 6 g protein
MAKES 1 SERVING
The apple cider vinegar in this recipe is actually a prebiotic—not to be confused with probiotics. Prebiotics are a source of food for beneficial bacteria, helping maintain the population of good gut bacteria and keeping your digestive system healthy. Blending this prebiotic with the healing properties of ginger, cucumber, and coconut water makes for a smoothie that keeps bloat at bay.
1 cucumber, peeled and sliced
1 frozen banana
½ cup coconut water
Handful of ice
1" piece of fresh ginger, peeled and sliced
1 tablespoon apple cider vinegar
In a blender, combine the cucumber, banana, coconut water, ice, ginger, and vinegar. Blend until super smooth. Enjoy!
Per serving: 156 calories, 1 g fat (0 g saturated fat), 37 g carbohydrates, 20 g sugar, 133 mg sodium, 6 g fiber, 3 g protein
* DIY mouthwash: Mix ½ tablespoon of apple cider vinegar with 1 cup of water, then swish in your mouth. This antiseptic breaks down plaque and the bacteria that cause bad breath.
MAKES 4 SERVINGS
This soup blends the active cultures in yogurt along with the dietary fiber found in onions and lentils for a creamy, filling meal that also helps maintain optimal digestive health.
1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, chopped
1 large sweet potato, peeled and chopped
2 carrots, chopped
1 cup low-sodium vegetable broth
1 cup cooked lentils (can be canned, but drain and rinse)
1 cup spinach
1 avocado
½ cup plain 2% Greek yogurt
2 tablespoons chopped fresh dill
½ cup chopped cashews, for garnish
1. In a large saucepan over medium heat, warm the oil. Cook the onion and garlic for about 5 minutes, stirring frequently, until golden brown.
2. Add the sweet potato and carrots and cook, stirring, for 3 to 4 minutes.
3. Add the broth and bring to a simmer. Cook for 15 minutes, or until the vegetables are tender. Stir in the lentils.
4. Let the soup cool slightly, transfer it to a blender in batches, and blend with the spinach, avocado, yogurt, and dill until smooth.
5. Serve warm, topped with a sprinkling of the cashews.
Per serving: 295 calories, 16 g fat (3 g saturated fat), 30 g carbohydrates, 8 g sugar, 175 mg sodium, 10 g fiber, 11 g protein
The essential oils present in dill help stimulate and activate your digestive system and can help relieve constipation—so keep this recipe handy the next time you feel less than regular!
MAKES 4 SERVINGS
This fiber-rich soup helps keep you regular, and the tofu and miso paste introduce healthy bacteria to your gut (trust us, this is a good thing!)—making this soup a perfect option for those who may need help coping with IBS or other intestinal illnesses.
1 tablespoon olive oil
½ onion, chopped
2 cups fresh or frozen corn kernels
1½ cups low-sodium vegetable broth
¼ cup silken tofu
1½ tablespoons white miso paste
1. In a large saucepan over medium heat, warm the oil. Add the onion and cook, stirring frequently, for 5 minutes, or until translucent. Add the corn and continue to cook, stirring, for 3 to 4 minutes.
2. Transfer the onion and corn to a blender. Add the broth, tofu, and miso paste. Blend until smooth. (For a thicker soup, add more tofu; for a thinner soup, add more broth.)
3. Pour the blended soup back into the pan and reheat before serving.
Per serving: 129 calories, 5 g fat (1 g saturated fat), 19 g carbohydrates, 6 g sugar, 305 mg sodium, 2 g fiber, 4 g protein
Miso paste is a probiotic food that contains millions of microorganisms similar or identical to the beneficial bacteria that live in your large intestine.
MAKES 4 SERVINGS
Sweet potatoes and pumpkin are both good sources of dietary fiber, and the live cultures in kefir make this a deliciously robust, good-for-you soup.
¼ cup olive oil
1 onion, chopped
2 ribs celery, chopped
3 cloves garlic, minced
2 sweet potatoes, peeled and chopped
1 small baking pumpkin, peeled, seeded, and chopped
4 cups low-sodium vegetable broth
2 tablespoons honey
½ teaspoon ground allspice
½ teaspoon ground nutmeg
2 cups plain unsweetened kefir
1. In a large saucepan over medium heat, warm the oil. Cook the onion, celery, and garlic, stirring frequently, for 5 to 7 minutes, or until soft. Stir in the sweet potatoes and pumpkin and cook for about 7 minutes, until they begin to soften
2. Add the broth, honey, allspice, and nutmeg. The broth should almost cover the vegetables. If it doesn’t, add a little water.
3. Cover and simmer for 30 to 40 minutes, or until the vegetables are tender. Remove from the heat. Let the soup cool slightly, then transfer to a blender and blend in batches.
4. Pour the soup back into the saucepan and stir in the kefir. Reheat and serve warm.
Per serving: 363 calories, 18 g fat (5 g saturated fat), 44 g carbohydrates, 25 g sugar, 257 mg sodium, 4 g fiber, 8 g protein
MAKES 4 SERVINGS
Cucumbers are not only refreshing in beauty products (or on your eyes), they are high in two elements needed for healthy digestion: water and fiber. This chilled soup is perfect to serve on hot, uncomfortable days, or anytime you’re feeling less than comfortable.
2 large seedless cucumbers, chopped
1 avocado
½ cup plain 2% Greek yogurt
½ cup plain unsweetened kefir
½ cup red seedless grapes
3 scallions, coarsely chopped
¼ cup chopped red onion
Juice of 1 lemon
Salt and ground black pepper
In a blender, combine the cucumbers, avocado, yogurt, kefir, grapes, scallions, onion, lemon juice, and salt and pepper to taste. Blend until the desired consistency is reached. Chill in the refrigerator for at least an hour. Serve cold.
Per serving: 138 calories, 7 g fat (2 g saturated fat), 15 g carbohydrates, 9 g sugar, 153 mg sodium, 4 g fiber, 6 g protein
* If you struggle with acid reflux, drinking water can suppress its symptoms by raising your stomach’s pH levels, and water-rich cucumbers can have the same effect. Try mixing up a pitcher of cucumber water to keep on hand in the fridge.
