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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:


Creamy All-Purpose Dressing

This amazing dressing is thick and rich and adds a satisfying density to all sorts of salads. Toss with a crisp, hearty lettuce, lots of raw salad veggies and a lean protein (chopped boiled eggs, shredded chicken, cubed ham all taste great) and you’ve got an almost-instant fresh, delicious meal.

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Creamy Chocolate Cake Batter Smoothie

When you were a kid did your mom ever let you lick the beaters when she was making a cake? Heaven! This smoothie captures all that tasty goodness but with none of the sugar issues.

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Creamy Fruited Chicken Salad

This ultra-simple snack is a full mini-meal that packs protein, produce, fiber and fat into one quick and easy dish that really satisfies!

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Easy Bacon, Veg & Egg-Stuffed Peppers

This delicious dish looks fancy, but is very easy to make. It works well as a light and tasty dinner or a lovely weekend brunch. The flavors are rich - sweet and mildly smoky – but other than the bacon, the meal is low in calories, especially if you use egg whites instead of whole eggs. Because it’s essentially veggies stuffed in veggies, it’s also a double serving in one dish – another example of “layering” to meet your daily rainbow quota.

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Fresh Artichokes with Herbed Dip

Artichokes are intimidating for some people, but they are actually super-simple to prepare, as you will see. Plus cooked artichoke hearts, placing at number seven overall, are the highest ranking vegetable in The Journal of Agricultural and Food Chemistry’s top 100 foods for total antioxidant content, so get eating!

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Fresh Deli-Veg Rollups

This is an ultra-light, ultra-fresh sandwich alternative that will prevent the post-lunch snoozies!

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Frozen Cocoa-Nut Pops

This delicious coconutty chocolate "ice cream" treat is so simple to make and yet so satisfying, with very little sugar. My young nieces and nephews were visiting the week I was testing these and they were a big hit with the kids and grown ups alike. Skip the ice cream "novelty" aisle and whip up a batch of these for summer fun instead ~ just 4 ingredients and a pinch of salt!

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Frozen Watermelon Pops

A couple of years ago I spent a month in Oklahoma City in the summertime training at Matthew Kenney's Raw Food Academy. The temp outside hovered around 106°F every day. As a Yankee, my body wasn't used to having to cool itself down so much so I was thirsty ALL the time. I had this persistent craving for ice cold watermelon. Cravings for cold foods are often just a mask for thirst, so this made perfect sense. One day it hit 112° and I drove by an ice cream truck and suddenly the idea of a popsicle made excellent sense! But eating a traditional, dye-and-sugar-filled popsicle is never a great idea. It was, however, the inspiration to put my two big cravings together. I hope you enjoy the result!

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Fruited Fall Flaxjax

This satisfying, single-serving pancake uses egg and flax as the binder for a base of cooked pumpkin or shredded apple - no grains or flour in sight.

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Fruited Yogurt Trail Mix

This one is based on a favorite pm snack of my friend and colleague Dr. Jonny Bowden, the Rogue Nutritionist. It is cold, creamy, sweet, crunchy and salty - hits nearly every craving in one quick and easy package!

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