By Jade Harman, Nutritionist & Founder of Harman Health
When life gets busy and stress levels rise, those hearty pastas, creamy curries and indulgent puddings start calling our name. Let’s be honest – we all crave these comforting classics during certain times of year! But while we’re enjoying these heartier dishes, our gut microbiome might be feeling somewhat overwhelmed.
The good news? You don’t need to choose between satisfying comfort foods and a happy gut. Here’s how to navigate the season whilst keeping your digestive system in top form.
Embrace the Power of Prebiotics
Vegetables like leeks, onions, garlic and sweet potatoes are absolutely brilliant prebiotics – they feed the beneficial bacteria in your gut. Try roasting them alongside your favourite comfort dishes for a gut-friendly boost that doesn’t compromise on flavour.
Add a Fermented Friend
A small side of sauerkraut, kimchi or a quality live yoghurt alongside your shepherd’s pie or pasta bake introduces beneficial probiotics to your meal. These fermented foods help improve your microbial diversity even when your diet becomes a bit more indulgent.
The Spice Factor
Many aromatic spices do double duty – they make comfort foods more flavourful whilst supporting digestion. Cinnamon in your apple crumble, turmeric in your curry, and ginger in just about everything can help reduce inflammation and support gut motility.
Slow Down and Savour
When we’re tucking into our favourite comfort foods, we tend to eat more quickly (they’re just so moreish!). Taking time to properly chew and appreciate each bite not only enhances enjoyment but significantly improves digestion by reducing the workload on your gut.
Fibre: Your Gut’s Best Mate
Whilst traditional comfort foods often lack fibre, simple tweaks can change this. Opt for whole grains in your crumbles and pies, leave the skins on potatoes for mash, and sneak extra vegetables into stews and casseroles. Or better yet – try a legume-based pasta!
Up The Protein
When we’re craving comfort food, we often miss out on enough protein, especially in things like soup. An easy fix is to add 1-2 tablespoons of your favourite unflavoured collagen powder to boost the protein without any change in taste and texture. Protein is one of the building blocks of our cells – super crucial for our gut among many other things.
The 80/20 Approach
Rather than feeling guilty about enjoying occasional treats, aim for balance. If 80% of your choices support gut health, the other 20% can be purely for comfort and joy. Your microbiome is remarkably resilient when given consistent care.
Remember, nourishing your gut doesn’t mean missing out on life’s pleasures – it’s about finding thoughtful ways to enjoy both. Your future self (and your digestive system) will thank you for the balance!
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Fancy more gut-friendly inspiration? Visit our website for delicious recipes that comfort both body and microbiome. Visit harmanhealth.com.au to connect with Jade.
