Fermented Foods for Gut Health

 The main thing that I do to keep my Crohn's in remission is to avoid all corn and gluten, and all corn and gluten derivatives. But there are many things that I like to add to my diet which are very healthy for my colon. These are fermented foods. These foods contain live organisms that help our gut to digest foods and  keep a nice balance. These foods include yogurt, kefir, kimchi, sauerkraut, tempeh and miso.

Yogurt. Most of us are familiar with the benefit of yogurt. Kids love it. Great for bone health. Portable. And maybe a bit easier to digest than milk for those who are lactose intolerant. However I usually only get plain as many commercial brands contain corn starch or maltodextrin (A gluten derivative, derived from barley, which is glutinous).

Kefir. Basically a drinkable yogurt. Comes in many yummy flavors. Can be used as a base in smoothies. Again I watch that the other ingredients are not corn or gluten derivatives.

Kimchi. (see picture below) Some hate it but I LOVE it. Basically fermented and rotten cabbage and spices. If you can get past the smell its delicious. Plan to stay home for the night if you eat this.

Sauerkraut. Great summer food. The sourness comes from the good bacteria. It's important to read the label for ingredients. Most sauerkraut is based in vinegar. I get mine at farmer's markets, made with cabbage and salt only.

Tempeh. A meat substitute. Nicer texture than tofu. Can be sliced or crumbled depending on the recipe. Good for quick stir fries. Some tempeh contains barley. Barley has gluten. 

Miso. Fermented soybeans that is used to flavor soups, stews and stir fries. 

What I Eat: Five Minute Apple Bake

 Dessert or breakfast. Doesn't matter because this dish is delicious! Bonus: tons of soluble fiber.

In order to stay in remission from Crohn's, I eliminate all gluten and corn, and gluten and corn derivatives from my diet. This recipe fits in well. The oats are gluten free. I use almond flour to replace the traditional wheat flour that this recipe would normally use. The almond flour also lends a nice nutty flavor.

Ingredients:

1 red and 1 green apple (peeled, cored and cut into bite size pieces)

1 and 1/2 Tablespoon coconut oil

1/3 cup raw gluten free oats

2 Tablespoons brown sugar

3 Tablespoons almond flour (divided in half)

1/8 teaspoon salt

cinnamon to taste (about 1/2 teaspoon)

Directions:

1. Melt coconut oil in microwave for 30 seconds

2. In separate bowl, combine oats, brown sugar, half the almond flour, salt

3. Add melted coconut oil to oat mixture, set aside

4. In separate bowl combine apples with other half of almond flour

5. In separate microwave bowl, spread half of the oat mixture

6. Pour apples on top of oat mixture

7. At this point I add some more cinnamon on the apples (optional)

8. Top with other half of the oat mixture

9. Bake in microwave for 5 minutes

Bowl will be very hot at end of 5 minutes! Be careful taking it out!

For super duper dessert top with vanilla ice cream

serves 2 (or one really big serving)

Juicing

When you're watching what you are eating because of Crohn's, it's easy to miss out on fresh fruits and vegetables. Diarrhea makes it undesirable and uncomfortable to eat fruits and vegetables. Too much roughage can be irritating. One possible solution is juicing.

I like to juice once in a while. Though I don't do it as often as I would like to.

Nothing is more delicious than fresh homemade juice. Easy to digest. Full of vitamins and minerals. It can be high in sugar so use care if you are diabetic. This juice was made with carrot, cucumber, celery, parsley, apple, strawberry and beet.

One thing that I do to encourage more juicing, is to leave my juicer on the counter to be a reminder. When it is put away in a closet it can be easily forgotten.

Any fruit or vegetable is fair game except of course corn. I have even tried sweet potato and fresh green beans which lent a nice earthy taste.

Citrus fruits should always be peeled first before juicing.

Never use more than 1/4 of a beet per glass of juice. It can be a strain on the liver.

Try to use organic fruits vegetables when possible. If conventional fruits and vegetables are used they should be peeled before juicing to minimize the pesticides.