Simple recipes to try if your stomach is sluggish

Stress, sitting still and drinking too little are common causes of a sluggish stomach. But the most important thing is what you eat!

Beans – A Good Source Of Fibre

The Nordic dietary recommendations say that we should get 25-35 grams of fiber per day. Most Swedes do not get enough fibre. This means that we can all increase our fiber intake — preferably from beans, lentils and peas.

Good news for those worried about getting a lot of flatulence when eating beans: Research published in the Nutrition Journal found that people who started eating beans had less gas than they worried about. Only half of the participants reported an increase in intestinal gas on the first day. After a week, only 19 percent felt anything. Beans are basically unproblematic for most people!

Use canned beans or buy dry beans and soak them yourself.

1.       White bean dip, 4 servings

2.       approx. 400 g of white beans

3.       3 tbsp olive oil

4.       1.5 tbsp water

5.       1.5 tbsp lemon juice

6.       1 clove of garlic

7.       salt, pepper, chili

Do this:

Rinse the beans well and put them in a food processor. Add olive oil, water, lemon juice and garlic. Process to a smooth puree.

Season to taste with salt, pepper and possibly chili. Serve with raw vegetables.

Green Vegetables – Improves Bowel Movement

Among others, spinach, kale, broccoli and Brussels sprouts are an excellent source of insoluble fiber and speed up the intestinal contents on their way out. The fibers also absorb cholesterol and regulate cholesterol in a natural way.

But did you know that green vegetables are also a good source of magnesium? This mineral can help relieve constipation by improving the movement of the intestinal muscles.

In 2016, researchers found an unusual sugar in green leafy vegetables. It is called sulfoquinovos (SQ), contains sulfur and is a prebiotic. This means that this sugar feeds the health-promoting bacteria in your gut. The sugar is also believed to weaken some of the disease-causing bacteria.

Spinach salad with strawberries, 1 portion

1.       30 g baby spinach

2.       5 strawberries, sliced

3.       2 tablespoons cottage cheese

4.       1 tablespoon sliced almonds

5.       1 tsp chia seeds

Do this:

Mix baby spinach with strawberries and cottage cheese.

Top with almonds and chia seeds.

Fennel – Inhibits Stomach Cramps

Fennel resembles a cross between onion and celeriac, but with a delicious flavor of anise. The whole fennel is edible, both the white flesh, the stems and the blast.

This lovely vegetable is rich in fibre, which helps with constipation and speeds up regular bowel movements. But the most exciting thing about fennel is that it contains a natural substance that inhibits cramps in the stomach and intestines. In this way, the muscles along the digestive tract can relax and you can avoid getting flatulence and stomach cramps.

The effect is also found in fennel seeds. These work well as a seasoning in potato and fish dishes, as well as in Indian and Chinese food.

Carrot and fennel soup, 4 servings

1.       2 medium-sized fennel with blasts

2.       500 g carrots, possibly with pulp

3.       1 clove of garlic

4.       5 tbsp extra virgin olive oil

5.       salt, pepper

6.       1.5 liters of water

7.       3 cubes vegetable broth

8.       1 tsp fennel seeds

Do this

•        Preheat the oven to 230 °C with the rack in the lowest position.
•       Rinse the vegetables and peel the carrots. Save the leaves for garnish.
•       Roughly chop the vegetables and put them in a baking dish. Add 3 tablespoons of oil, a little salt and pepper. Cook until the vegetables are soft, 25-30 minutes.
•       Boil water and bouillon cubes. When the vegetables are soft, run them in a blender along with the broth. Heat in a pan. Season with salt and pepper and garnish the soup with the rest of the oil, the fennel seeds and fennel or carrot sprigs.

Whole Grain - Speeds Up Bowel Movements

 

If you eat whole grains, you get everything the grain has to offer in terms of minerals, vitamins, healthy fats and fibers.All whole grains and whole grain flours from oats, wheat, spelt, rye and barley contain insoluble fibre. This means that they cannot be dissolved in water. Insoluble fiber is invaluable for digestion. They increase the bulk of the stool and — if you remember to drink enough — can also speed up bowel movements.

Oats and barley are in a special category. These grains also contain soluble fibres, so-called beta-glucans, which, among other things, are food for the health-giving bacteria in the gut, known as prebiotics. This means there will be more of the good bacteria and less room for the disease-causing ones.

Oatmeal with raspberries, 1 portion

1.       2 dl of water

2.       1 dl oatmeal

3.       salt

4.       milk, if desired

5.       raspberry

Do this:

Place water and oatmeal in a small saucepan. Add a pinch of salt and bring to a boil while stirring. Lower the heat and let the porridge simmer for 5-8 minutes.

Add a little milk or more water if needed. Serve with raspberries.

Yoghurt – Contains Probiotics

Yoghurt is made from milk that has been fermented with the help of various lactic acid bacteria. These bacteria eat the sugar in the milk (which is why yogurt is more acidic than milk) and the bacteria multiply in the process.

When we eat yogurt, we ingest live lactic acid bacteria. These are related to the lactic acid bacteria that already live in our own gut. Depending on the type of yogurt you eat, you ingest a greater or lesser amount of live bacteria. The live bacteria are called probiotics and can help with digestive problems, such as bloating, constipation and diarrhea.

Since the bacteria have already eaten up a large part of the milk sugar during yogurt production, many people with lactose intolerance feel that it is fine to eat yogurt.

Yoghurt with blueberries and chocolate, 3 portions

•  3 dl natural yogurt
• 2 dl granola or muesli + 1 tbsp for garnish
•  1 dl fresh blueberries
• 4. 25 g 70% chocolate, grated

Do this:

Fill three serving glasses with half of the yogurt.

Spread 2 dl of granola over the yoghurt. Spread half of the blueberries on top of the granola.

Add the rest of the yogurt over the berries. Garnish with 1 tablespoon of granola, the rest of the berries and grated chocolate.