Happy Holidays to All– And to All, a Good Bite!

‘Twas the night before the party, when all through the host’s house,
Not a main dish prepared, just the side sprouts.
When suddenly awakened by memory of “ABioME,”
Host sprang out of bed: “I know what to feed thee!”

This season, help yourself and your guests to ingredients that are satisfying in taste and in health. Especially if you have any control over the menu, there are many popular dishes that can help fulfil vital nutrients. After all, healthy food is the gift that keeps on giving.

Rocking Around with Fibrous Veggies

Fiber generously aids the gut’s metabolism. There are two major types of fiber, soluble and insoluble fiber – both with their own positive influences on either the digestion or excretion process.

Soluble fiber has heart-healthy properties that can assist with management of LDL cholesterol. Other studies have shown soluble fiber contributes to maintaining regular blood glucose levels as well as nourishing the microbiota of the colon. Complete your dinner plate with oven-roasted or steamed carrots, sweet potato, and brussels sprouts. All are delicious sources of soluble fiber that keep you feeling full, and your taste buds pleased.

Although fibers cannot be digested by our enzymes, they play a part in the passage of food becoming stool. Insoluble fibers give our bowel movement a more positive experience by improving its regularity and the quality of the leftovers dropped off in the restroom. By eating foods with both soluble and insoluble fiber, around 30 grams per day, this will do your digestive system a huge favor. Include squash, asparagus, peas, apple sauce, cooked green beans on your next potluck list!

Make your Holidays Colorful

As neighbors put up strings of colorful lights around and within their homes, be sure to not skip out on decorating your gut with the wondrous colors found in common feast ingredients.

Eggplant skin, purple sweet potato, and cranberries have anthocyanins, which are purple/blue pigments with antioxidant effects that are correlated to cardiovascular protection. Anthocyanins may also defend against cancerous developments in the colon or rectum, lower lipid levels, and improve vascular health. If you have not yet, I recommend trying mashed purple sweet potatoes for a beautiful, anti-inflammatory swap.

Bell pepper, tomatoes, and yams have carotenoids, orange/red/yellow pigments that assist in regulating determinants of obesity, attenuating adiposity, and promoting good cholesterol. They also have been tied to improved cognitive function, helping to sharpen our decision-making skills for the new year ahead. Carotenoids can also give your skin a helping hand, shielding it from ultraviolet radiation, thus enhancing skin quality and appearance.

Regardless of what you decide to eat this season, I hope this inspires you to learn more about the healthful wonderland inside your fridge!