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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:


Vegan Holiday Nog

For those of you who don’t do well with dairy and/or are concerned about raw egg contamination, here's a nut-based vegan version that tastes a little different than what you may be used to but is just as pleasurable. It will add a healthy and festive note to your seasonal celebrations.

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Whole Grilled Fish

If you’re used to preparing fish that’s already been filleted, I highly recommend grilling a whole fish at least once. It will give you an immediate sense of your food’s animal origins, and the flavors and eating experience are somehow elevated. I can’t explain it, but you’ll know what I mean when you try it.

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Wild Mushroom-Rubbed Steaks

Rubs and marinades for animal proteins are key staples for keeping variety alive in a whole food diet. The beauty of using rubs over marinating is the convenience – just apply and grill, no waiting time for the flavors to do their magic. (Though if you wish, you can rub your meat ahead of time and leave it in the fridge for up to a day before grilling.) While there are plenty of great high-quality, ready-made dry rubs on the market, it’s not hard to make your own. As the ingredients are dry, they will keep for weeks or even months in a cool pantry.

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Winter Squash Pasta

Craving a pasta dish but don't want all the calories, carbs or flour? Try baking up ultra-low-cal winter squash for a warm and satisfying swap under your favorite pasta sauces.

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Zesty Pesto Shrimp Stir Fry

This is one of my all-time favorite recipes. The combination of toothiness and crunch makes it very satisfying to eat and the flavors work beautifully together, completely eliminating any “fishiness factor” from the shrimp. Though veggies and shrimp are lean and low-cal, the oil and nuts in the pesto give this light, one-pot meal real staying power.

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