Happy Healthy Gut (23 page)

Bad fats are mostly found in animal meat and processed foods; especially fast food. The food that is the very highest in bad or saturated fats is ground beef. High levels of saturated fats are also found in dairy and most baked goods. To avoid illness and efficiently rebuild intestinal health, it’s important to totally avoid hydrogenated oils, such as margarines and shortenings, and other oils that are heated above 320 degrees Fahrenheit, which includes all fried foods.

Myth: vegetarians are skinny and unhealthy, due to consuming low amounts of fat. Fact: vegetarians do consume way less saturated fats (because that type of fat is mostly found in animal products), but it’s very easy to make sure you get enough good fat in the form of avocados, olives, nuts,
etc.
You can be as healthy as you want to be.

Micronutrients

Vitamins and Minerals

Vitamins are abundantly present in whole grains, fruits, vegetables, beans, and nuts. The vitamins originally present in animal products debatably cease to exist after pasteurization of dairy, and high-heat cooking of meat. The very best ways to make certain that you obtain your vitamins is through consumption of plant products.

Vitamins are essential to our lives and our health, and we need to obtain them through our food. They are incredibly important in the aiding of digestive unease, and assisting to heal digestive upset. Taking vitamin supplements are not the same as ingesting your vitamins through whole foods, because whole foods have the exact right ratio of vitamins and also contain other substances that help their absorption.

A comprehensive list of vitamins that are associated with digestion is as follows: A (retinol), B (carotene), B1 (Thiamin), B2 (Riboflavin), B3 (Pyridoxine), B6 (Pantothenic Acid), B12 (Cobalamin), Biotin, Folic Acid, C Complex, D (cholecalciferol), and E (tocopherols).
²³⁸
All of these vitamins have functions that directly relate to intestinal health and repair.

Without minerals, we could not live. Minerals are extremely important to all bodily functions. Thankfully, Mother Nature has provided us with a plenitude of minerals, found in whole foods, such as fruits, vegetables, sea vegetables, whole grains, seeds, nuts, and beans. Eating a varied diet should ensure that you have all you need.

Low amounts of any mineral can contribute to poor digestive function. Because your digestive tract depends on proper mineral consumption in order to create digestive enzymes and repair itself, inadequate amounts of minerals could seriously inhibit your gut’s ability to heal—something that an IBS sufferer (or any other digestive sufferer), cannot afford. Sugar and dairy products are known to deplete mineral storage, so high consumption of these foods is not recommended. As if you needed yet another reason to forgo the dairy!

The following are minerals that are essential for digestive tract repair: calcium, magnesium, sodium, potassium, iron, zinc, iodine, chromium, copper, manganese, selenium, and sulphur.
²³⁹
Because of the popular “am I getting enough iron?” concern with regards to a vegetarian diet, it will be addressed next:

Iron

“Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.”
²⁴⁰

—The Vegetarian Resource Group

Iron is an essential mineral that is absolutely necessary for human life. Most of the iron in the body reside in the red blood cells that carry oxygen to each and every one of our cells. When not enough iron is present, cells become oxygen deprived, and so does your body in general. What results from this is anemia. The most easily recognizable symptoms of anemia are weakness and exhaustion. Iron deficiency is the number one nutritional disorder in the world, with an estimated up to 80% of people affected.
²⁴¹
While vegetarians do have to be careful that they consume enough iron, so does the rest of the population. Red meat is high in iron, but depending on the age of the meat, how it’s cooked, and the way the human body digests it, the amount of iron one actually obtains from it might be grossly overestimated. In fact, according to the National Cancer Institute, meat of any kind that is cooked at a high temperature, such as barbequed or grilled, actually becomes carcinogenic through the release of free radicals.
²⁴²
In other words, meat may contain iron, but its consumption is at the expense of it also possibly being cancer causing.

There are two types of iron you can obtain from food: heme and non-heme. There is conflicting information out there about whether heme or non-heme iron sources are best, in terms of actual absorption. Dietary sources of heme iron are liver and other organ
meats, lean red meat, poultry, fish, and shellfish. This type of iron has long been touted as the best, because its absorption rate is faster than its sister. However, just as studies showing that plant protein is used less efficiently in our bodies than animal protein and that this is actually better for us in terms of less tumour growth and disease prevention,
²⁴³
non-heme iron’s slower absorption rate is more favorable within the human body, since the body only uses what it needs, and this way, there is little chance of storing too much iron (which can happen). It’s interesting how we are so programmed to think “bigger, better, faster,” when in actuality, that way of thinking gets us into trouble more often than not.

Sources of non-heme iron include dried beans and peas, legumes, nuts and seeds, whole grains, dark molasses, and green leafy vegetables. There are some nutrients that help the body better absorb this kind of iron, and some that hinder its effectiveness. For example, vitamin C helps the absorption of non-heme iron, while caffeine, the tannins in tea, and calcium (including all dairy products) blocks its absorption. Also, too much iron can be constipating, which is something to be aware of if you experience digestive discomfort. Because of this, I don’t recommend taking iron supplements unless suggested by a doctor to treat anemia. As long as you are following a clean, varied diet, your iron levels should not be a problem. (Tip: try cooking with a cast-iron frying pan!)

Myth: vegetarians don’t get enough iron. Fact: plant-based eaters usually get more! Because individuals who embark on whole food, plant-based diets tend to be more health conscious in general than their counterparts, iron intake is often well taken care of. Personally, I flitted back and forth with anemia until I started eating plant-based. I am so much more educated now regarding what my body needs, that getting enough iron is a no-brainer for me. There is a ton of great, easily absorbable iron in green, leafy veggies, beans, and fortified grain products. Iron up!

Vitamin B12

When I started my journey into Vegetable City, I was told that I should take a daily supplement to cover my B vitamins. Vitamin B12, in particular, is a water-soluble vitamin that is naturally found in some foods, added to others, is available as a supplement, and can be prescribed as a medication to those with very low levels. (People diagnosed with a B12 deficiency are often given B12 injections.) It is needed for red blood cell formation, brain function, and DNA synthesis.
²⁴⁴

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. It is generally not present in conventional plant foods, due to the obsession we currently have with over-cleaning our vegetables and poisoning our soil with pesticides and herbicides. If you grow your own organic vegetables, try not to scrub them clean. (This one will throw your kids for a loop!) Vitamin B12 is present in natural soil, and we need so little of it, that we can obtain it by eating lightly rinsed veggies. Fortified whole grain products are also a readily available source of vitamin B12, which is a good option for vegetarians. I take a B12 supplement every three days or so, and it is recommended that anyone embarking on a strict vegetarian diet do the same. (Note: just as beets turn your urine pink, B12 turns your pee bright yellow! Don’t be alarmed.)

Myth: you won’t get enough vitamin B12 on a plant-based diet. Fact: you will if you are aware that you need it.

Fiber

While many people don’t consider fiber to be a micronutrient, I think it’s worthy of some pedestal-action here. In his book
The China Study
, Dr. T. Colin Campbell writes, “high fiber intake was consistently associated with lower rates of cancers of the rectum and colon. High-fiber intakes were also associated with lower levels of blood cholesterol. Of course, high-fiber consumption reflected high plant-based food consumption; foods such as beans, leafy vegetables and whole grains are all high in fiber.”
²⁴⁵

There are two different types of fiber: soluble and insoluble. Soluble sources are oats, nuts, seeds, beans, most veggies and most fruits. Soluble fiber dissolves in water, making its nutrients readily available to the body, and slowly provides long-lasting energy. It is also important for lowering cholesterol and stabilizing blood sugar.

Insoluble fiber sources include dark, leafy greens, root vegetables, bran, corn, and fruit skins. They are not water soluble, which means they are pretty much indigestible. Sounds like a waste of food, but insoluble fiber is super important. It helps to absorb water, add bulk to waste, and help sweep it out of the colon. It’s what gives your stool its shape and consistency, and contributes to your regularity and ease at which your bowel movements are performed. It helps prevent constipation, which can be extremely important to someone with diverticular disease, as well as IBS-C. Both types of fiber are incredibly necessary to consume. There is absolutely no fiber in animal meat or dairy. These foods throw your digestive tract off its preferred course, by either causing constipation (through consumption of meat) or an allergic, mucousy response (through consumption of dairy).

Fiber is our friend; don’t take it for granted. Be aware of it, and try to eat a lot of it. That being said, make sure that if you are going to begin consciously eating more fiber, that you also drink more fluid.
Without the fluid, fiber can be constipating or create hard stool, which in turn might contribute to hemorrhoids. Just remember: fluid and fiber go together. Also, if you suffer from IBS-D or IBD, make certain that you and your doctor have a fiber plan. Fiber may be an initial problem for you if you are in the middle of a flare-up.

Myth: you’ll be using the bathroom ten times a day if you try and eat more fiber. Fact: when you eat a varied, whole, plant-based diet, your body will probably detoxify at first and take a couple of weeks to adjust. After that, you will have regulated yourself perfectly, and your body will thank you by working exactly the way it’s supposed to.

If you have digestive issues, whether accompanied by constipation or diarrhea, the right types of fiber will create balance and ground you. It will sweep you clean if you’re constipated, and it will regulate you properly to ensure proper vitamin and mineral absorption if you are prone to diarrhea. Chronic constipation and diarrhea indicate intestinal inflammation and bacteria imbalance. A whole food, plant-based diet will correct these issues naturally, without the need for medication or intervention.

The following excerpt was taken from a joint report from the World Health Organization and the Food and Agriculture Organization of the United Nations:

“Households should select predominantly plant-based diets rich in a variety of vegetables and fruits, pulses or legumes, and minimally processed starchy staple foods. The evidence that such diets will prevent or delay a significant proportion of non-communicable chronic diseases is consistent.”
²⁴⁶

This section is my favorite. It is also the most important. Having your refrigerator, freezer, and pantry totally stocked with yummy, nutritious ingredients and snacks is essential. The secret to successfully obtaining all the nutrients you need and making the transition from an omnivorous, processed, “western” diet to a lighter, more healthful and whole, plant-based one is, in one word, variety. You need to make sure that you don’t get bored, uninspired, or run out of good eats. Making sure that your kitchen is stocked for success is vital. I know every woman hates to hear this, but I’m afraid you’re going to have to go shopping!

Raw plants, such as fresh veggies and fruit are obviously at the center of a plant-based diet—they’re in the name! By keeping a wide variety of fruits and vegetables on hand, you will increase the variety of natural nutrients that each food possesses. Keep raw veggies cut and ready to go in the fridge, especially if you juice or blend. Try and
purchase different kinds of apples and lettuce each week, or switch up what types of melon you have on hand. Variety means different foods, each with their own, unique blends of nutrients. I totally dare you to go to your local grocer and purchase five items from the produce section that you have never purchased before. It’s kind of exhilarating! For the best quality produce, try to shop at local farmers markets or produce stands. Locally grown fruit and veggies have way more vitamins, because they are fresher. The longer an apple has to travel to get to you, the fewer amount of nutrients it will retain.