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Digestion Friendly

natural_solutions_for_disgestive_helpThis recipe collection is free of all the foods that most commonly interfere with proper digestion. Some foods are common allergens, some are difficult for many people to digest, and some generate systemic reactions that can create a problematic digestive climate. These foods include:

  • Nightshades (including white potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, pimentos, paprika and cayenne peppers)
  • Dairy
  • Soy (except very small amounts that have been traditionally fermented, such as rice-based miso and tamari sauce)
  • Legumes, including peanuts
  • Alcohol
  • All sugar and sweeteners except stevia, Truvia (erythritol), palm sugar and coconut nectar

This food list is taken from Natural Solutions for Digestive Health, a comprehensive guide to restoring a healthy gut, written by Dr. Jillian Sarno Teta, ND and Jeannette Bessinger, the Clean Food Coach.

Based on the latest medical and nutritional research, Natural Solutions for Digestive Health provides anyone suffering from chronic or intermittent gut disorders the relief they seek. It covers everything from low-grade irritations such as bloating, gas, constipation, and lactose intolerance to more serious conditions such as ulcerative colitis, acid reflux, gallstones, diverticulitis, and inflammatory bowel disease. A special section focuses on pediatric digestive problems, and there's expert nutritional and dietary advice plus a full month’s menu plan to accompany Dr. Jillian’s Gut Restoration Program.

For digestive health, Dr. Jillian also recommends eating a diet that is low in grains (especially corn) and tree nuts/seeds.

Dr. Jillian’s list of the top ten foods for digestive support:

  • Protein (non-soy and bean)
  • Bone broth
  • Pumpkin
  • Coconut
  • Fermented foods
  • Cabbage
  • Onion/garlic
  • Turmeric/curcumin
  • Artichokes/sunchokes
  • Okra

Dr. Jillian Sarno Teta, ND
Dr. Jillian is the creator of the Fix Your Digestion gut restoration program, an online, do-it-yourself comprehensive program that can be used by anyone with digestive distress or digestive disorders.

She practices at the Naturopathic Health Clinic of North Carolina in Winston-Salem and writes for several publications, including Natural Triad, Forsyth Woman, Pain Pathways, OnFitness, Dr.Oz Online, the Gluten Intolerance Group National Letter, and others. Jillian is the President of the North Carolina Association of Naturopathic Physicians (NCANP).

Jillian received her doctorate in naturopathic medicine from Bastyr University and her Bachelor’s and Master’s degrees from Boston University in Biology and Energy and Environmental Analysis, respectively.

For more information about Dr. Jillian, her approach to gut health and how to work with her as an individual or in coaching groups, check out her blog: Natural Health Prescriptions: Fix Your Digestion

Digestion Friendly Recipes:


5-Minute Mock “Baked” Apple

When you're in the mood for a quick warm treat but don't have the time to bake, consider this warm and spicy mock baked apple. I'ts very low in sugars and total calories, but high in flavor! We don't  like microwaves and avoid them whenever possible, but once-in-while use in a pinch is not a big deal.

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Almond Cherry Chewies

These tangy, tasty, easy, cherry truffles make a great take-along treat for a long hike, climb or bike tour. They last for weeks in the fridge so you can make them well in advance of a special trip. I like the flavor (but not the sugar content or price!) of cherry Larabars, so this is my lower-cal, lower-cost homage to those snack bars...

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Anytime Thanksgiving Turkey and Fresh Cranberry Sauce

When you are in the mood to eat roast Thanksgiving turkey but not to prep said turkey, give this easy, practical and mouth-watering entree a try. Turkey tenderloins are super-lean, tasty and very easy to work with. The brining step requires a little pre-planning, but yields incredibly moist and flavorful meat. The cranberry sauce is a fresh, raw relish that requires no cooking at all. Plus it's a million times tastier and more nutrient-rich than the canned glop. Gobble, gobble...

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Autumn Harvest Smoothie

Looking for ways to get more of the anti-oxidant-loaded seasonal produce into your diet? Try this harvest smoothie for a tasty and digestible raw fruit-and-veggie blast.

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Autumn Reds Detox Salad

This tasty salad requires some chopping time, but it's well worth it. It's mostly seasonal fruits and veggies, but the avocado, hazelnuts and dulse give it enough staying power to enjoy as a lightly detoxifying meal, great for enjoying after a bit of heavy holiday "celebrating" :)

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Baked Eggs or Eggs en Cocotte

These eggs look elegant enough to serve for a nice brunch. But they are so easy to make and have endless possible ingredient combos.

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Basic Nut Milk

Nut milk is commercially available all over the place, but it's easy to make your own and homemade tastes incredibly fresh and delicious. You can do the simplest version or fancy and flavor things up to rival anything you can find at a good juice bar ~ up to you!

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Blender Choco-Banana Protein Muffins

These muffins are SO easy make ~ just throw the ingredients into a blender, pour, bake and eat! Or freeze them. They are so high in protein and so low in calories that they make a really good grab-and-go breakfast or post-workout snack.

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Broccolini Pesto

Broccolini has all the nutritional benefits of the high-powered crucifers, but it is sweeter and slightly more tender than broccoli - perfect for raw preparations like this loaded pesto.

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Cherry-Berry-Pom Cocktail (or Mocktail)

Choose this light, fresh and antioxidant-rich cocktail as a healthier alcoholic option for your holiday celebration. The distinctive juniper notes of good gin work really well with the sweet tang of the berries and cherries, but the drink is just as delicious served alcohol-free, if desired. Look for the notes following to make it a mocktail.

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