For anyone who's struggled with food intolerances and digestive issues you're not alone. I can relate and have had a rollercoaster journey myself. I've learned it not only comes down to what you eat, but how you eat it, how it's prepared beforehand and even what variation.
There's a few things that are just not optimally digested at all. Some may have severe upset that runs the spectrum of digestive symptoms, some have less difficulty showing no upset or allergic reactions, but the body still doesn't absorb the full nutrient content when it comes to these. It's all about what you actually absorb from food not just what you put into your mouth and swallow. Here's a list and some ways to increase bioavailability (digestibility).
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-SOAKING - Raw nuts and seeds have phytic acid and anti-nutrients that, if not reduced or deactivated, prevents mineral absorption. Some phytic acid isn't an issue but too much definitely is.
-SPROUTING - Otherwise known as germinating, is when you allow the shoot of the seed, grain or nut to sprout and grow. This increases the nutrients available to you and the sprouts themselves are microgreens that are a powerhouse of nutrition.
-FERMENTING - When you culture (usually with lactic acid) foods with beneficial bacteria that is good for your gut microbiome and digestive health.
-CONSUMING CERTAIN KINDS OF NUTS AND SEEDS - Some nuts and seeds don't need soaking or sprouting. These include hemp seeds, macadamia nuts, brazil nuts, pistachios and pine nuts. This saves time, digestive upset and allows you to absorb the full mineral and vitamin content.
-PROPERLY PREPARING GRAINS, BEANS & LEGUMES : These also have phytates, anti-nutrients and a class of plant proteins called lectins that can permeate the gut and cause inflammation. These need to be destroyed or reduced. Some of the same techniques apply here for improving digestibility as nuts and seeds but one option I really like is:
-PRESSURE COOKING - Using an electric or stove top pressure cooker saves time and helps you get more nutrients from your food. I personally use an electric Instant Pot and love it. I soak my grains/beans overnight and then pressure cook them. You don't have to but I tend to have a sensitive stomach so I take extra precaution. A lot of the issues with grains, beans and legumes are due to improper preparation and even early harvesting where the grains are not let to naturally sprout as they normally would.
-COOKING RAW VEGETABLES: Some raw veggies are ok as they do provide living enzymes and hydration due to water content, but the majority of your veggies are better off cooked as it increases the nutrients available to your body. I like to put it this way....You have a choice between a safe with $1,000,000 inside but no key. Then you have a safe with $1,000 and have the key. What would you choose? Money you can't access or use does you no good. But what you can access is of benefit to you. Of course, enjoy your food in the way that makes you happy and is convenient. Just keep in mind ways to optimize your body's usage and absorption of nutrients if you start to feel low energy, malnourished or with frequent upset tummy (cooked is easier on digestion).
-TYPE OF DAIRY: Some people have different tolerances and we all have different gut microbiomes and enzymes present within us. So what someone thrives on could be someone else's kryptonite. For example:
Bovine (cow) dairy - Cow's produce a type of protein called A1 (unless of a breed that doesn't) which is harder to digest. Also, you may lack the enzyme (lactase) to breakdown the sugar in A1 cow milk known as lactose (lactose intolerance). A good alternative is goat or sheep dairy. Some may be better off dairy free but if you do consume dairy then goat may be a better option.
Goat or sheep - This dairy is a type of protein called A2 and is closer in molecular structure to human milk with a smaller molecule size and less lactose so is much easier to digest. Plus, goat milk has about 13% more calcium, 25% more vitamin B6, 47% more vitamin A and 134% more potassium than cow's milk. Now that's reason to try it even if you have no issue with cow milk. I think the kids will like it too and benefit more. And we know that growing kids need good nutrition.
Just a few things to take care of your tummy and help your digestion.
Sources:
101#section4https://www.weedemandreap.com/guide-soaking-sprouting-
grains/https://www.becomingfullyhuman.ca/nutrition/2018/9/12/soak-sprout-ferment-and-cook-bioavailability-is-the-new-black?fbclid=IwAR3C03aEmk5on-BgfRuCcb4X4mIG1cbKHblHgJh44sB2_fvQebG3YYo4OwYhttps://explore.global
healing.com/lectin/https://www.farmdrop.com/blog/goat-sheep-milk-vs-cows-milk-difference-benefits/
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