10 Top Tips to Increase Veggie Intake
It is widely known that we should be eating an array of vegetables each day, but knowing and doing are two different things!
We are often tempted to fill up on quick processed food such as pasta or pizza, instead of eating an apple or a few broccoli florets. But for the sake of your digestive health, you should really try to consume some veggies every day.
Digestive distress such as bloating and IBS are predominately diet related, so it stands to reason we should aim to choose the most beneficial gut healthy foods to minimise discomfort and pain. We should also strive to strengthen and nourish the delicate gut lining, the protective barrier keeping toxins out of our blood stream, to prevent damage resulting in undesirable leakage.
You’re likely aware of the importance to consume beneficial gut bacteria, this can be achieved by way of fermented foods such as ‘live’ Yoghurt and Sauerkraut, or fermented drinks such as Kefir or Kombucha.
You’re likely aware of the importance to consume probiotics, beneficial gut bacteria, this can be achieved by way of fermented foods such as ‘live’ Yoghurt and Sauerkraut, or fermented drinks such as Kefir or Kombucha.
But what is also very important is to FEED your beneficial gut bugs with a variety of fibres found in veggies and fruits, plus STARVE the not so beneficial ones of starch and sugar found in many modern pre-packaged foods.
Together this provides the perfect environment for your gut bacteria and improves the health of the gut lining, lowering inflammation, minimising discomfort and pain, and improving fat metabolism to help with weight management.
So to help you do just that, here are TEN great tasty ways to get some extra vegetables into your diet, to feed those beneficial Gut Bugs in order for them to keep your gut healthy and comfortable:
1. Start the day with a breakfast smoothie such as this Lean Mean Smoothie, or perhaps your favourite berries blitzed with full fat natural ‘live’ yogurt. Foods are always best in their whole form as they will keep you fuller for longer. But an occasional smoothie is a great way to get a shot of natural vits, mins and anti-aging anti-oxidants!!
2. Crunchy salad veggies make an excellent snack any time of the day. Add a few nuts and seeds and perhaps an egg or a chunk of cheese and you have a great feast of fibre, nutrients and fat to keep you fuller for longer.
3. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and toasted nuts and seeds as well as choices of infused oils along with the fresh leaves and herbs, pick and choose to create your own perfect salad. Pot up the leftovers for lunch the next day.
4. Try this for dessert. Put a small scoop of frozen crushed berries & yogurt in a bowl and top it with lots of crushed toasted nuts and seeds and finish with a grating of 85% chocolate!
5. Cut up some fresh veggies and serve them with home made Aioli or this tasty Black Bean Houmous, or spread some cream cheese or peanut butter on the inside of a stick of celery and top with a grinding of black pepper.
6. Try something new and exotic to you, such as artichokes, pumpkin or a variety of squash, you could knock up a pot of vegetable soup or a stew that’s heavy on veggies or use courgette or squash to make low carb noodles…zoodles & squoooodles!!
7. Sheet pan Veggies, bung your fave low starchy veggies onto a baking tray, throw a few bashed garlic cloves on there with some fresh rosemary, drizzle with oil and bake until caramelised. Yummy!
8. Cut a selection of green and colourful veggies into chunks or strips and stir fry with bean shoots, add a drizzle of sesame seed oil and some toasted sesame seeds. This makes a great side dish or add a salmon fillet for protein and you have a full meal.
9. Have a nice crunchy apple, cut into slices or wedges and top with good quality peanut butter or cream cheese.
10. Make sure you always have plenty of fresh berries and low starchy veggies available and ready to snack on, planning and prepping is so important for the sake of your gut health, to minimise the risk of digestive distress and keep you on track with any weight loss goals.
Hi I’m Lizzy, a certified Primal (Ancestral) Health Coach teaching you the secrets to becoming a 24/7 Fat Burner, giving you the empowerment to lose weight effortlessly, improve Bloating and IBS, and increase your energy levels, giving you back your comfort, confidence and oomph for life!
I once suffered with Bloating, IBS and relied on exercise to manage my weight. Until 2012 when I found something that turned this all around…and I’ve never looked back! I will teach you everything I know, for you to be empowered with the knowledge to help you feel fantastic.
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