There are several steps you can take to make sure the meals you are cooking are gut-friendly.
1. Always use fresh food: There’s no substitute for fresh food. Fresh food, not canned and processed food, gives you the best possible outcome.
It’s great if you can grow your own vegetables but, if you can’t, try getting them from a farmers’ market. The fresher the better, and the more nutritious and tasty.
2. Eat alliums every day: Alliums include garlic, onions, chives, and shallots. Alliums are a fantastic food for the gut. This group of plants contains fibers that help build up the level of beneficial bacteria in the gut. Alliums also help keep the blood thin and clean.
I think ginger and garlic go very well together. And ginger is also very good for your gut.
3. Each brassicas every day: This group of vegetables includes cauliflower, broccoli, kale, bok choy, and Brussel sprouts. Brassicas are extremely nutrient-densee and cancer-prevening.
Brassicas are superb steamed or added to stir-fries.
4. Use sharp knives: Don’t use cheap, junky, crappy knives. Using sharp, Japanese knives makes it a real joy to cut things for your meals.
Along with good knives, I use good stainless steel or cast iron pans. I don’t use aluminum.
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5. Cook at home rather than eating out: When you cook your own meals, you know exactly what goes into each dish. When you eat out, there could be MSG or other chemicals that you don’t’ need in your food.
If you do eat out, pick something fresh and healthy like Japanese food.
6. Include some cultured or fermented food into your diet on a daily basis: Even if it’s only a small amount of yogurt or sauerkraut, it’s still good idea.
Cultured and fermented foods will complement the allium and brassica vegetables in your diet. All of these foods are good gut-building choices.
7. Eat fresh fruit every day: I eat a lot of berries, avocados, sour apples, and other healthy fruits. I usually eat three to four pieces of fresh fruit every day.
8. Use cooking methods that preserve the nutrients in your food: Steaming and stir-frying are good options.