Day 3 Digestion Invitation: Fiber Is Your Friend - Boosting Digestion the Natural Way

Welcome to Day 3 of the 7 Days of Digestion Tips with Ayurveda! Today’s invitation is to explore how fiber-rich foods support digestion and overall wellness. Ayurveda, the ancient science of life, emphasizes the importance of whole, natural foods to nourish your body.

Today’s tip is about fiber. Sometimes it gets pushed to the side. It can be such a great tool for many people that I felt it important to mention today.

Today’s invitation:Incorporate more fiber-rich foods into your meals. Focus on natural, whole foods like lentils, fruits, vegetables, whole grains, and seeds. These simple additions can gently cleanse your digestive system, nourish your gut microbiome, and support healthy elimination, whether it be:

Proper digestion allows your body to break down food into essential nutrients needed for energy, growth, and repair. When digestion functions optimally, the nutrients in food are absorbed and delivered to cells throughout the body, fueling everything from physical vitality to mental clarity. By prioritizing digestion, you support the natural rhythms of your body, reduce the risk of imbalances, and create a strong foundation for overall well-being. Today we talk about the role of fiber and how you can incorporate it into your daily routine.

Day 1- Take me to the Tea &

Day 2- Let's Talk about Heat

Fiber acts as a gentle cleanser for the digestive system, supporting regular bowel movements and the elimination of toxins. In Ayurveda, it is said that a clean and clear digestive tract is key to good health, as it ensures the proper assimilation of nutrients and boosts your body’s natural energy flow. Yessss.. and for more info about how bowel movements can be our guide to health check out Dr Douilliard's article or video for some background. Basically, by looking at it you can get all kinds of clues to how your body is doing and what it could use. Dr Douilliard outlines some of these in easy to follow material.

Ayurvedic Favorites for Fiber-Rich Foods

Incorporate these Ayurvedic-approved options into your meals for a digestion-friendly diet:

1. Lentils: A staple in Ayurvedic cooking, lentils provide a perfect balance of fiber and protein, making them a hearty and satisfying addition to soups, stews, and dals.

2. Fruits: Apples, pears, figs, and berries are excellent choices for gentle cleansing and nourishment. Ayurveda often suggests stewing fruits with a pinch of cinnamon or cardamom for a warming, digestion-boosting effect. Fruits should ideally be eaten earlier in the day and on their own to maximize their digestive benefits. Including a serving or two of fresh fruit daily can support healthy elimination and gut health. For aging women, fiber-rich fruits help balance hormones, stabilize blood sugar, and reduce stress by supporting a healthy gut microbiome.

3. Vegetables: Leafy greens, carrots, broccoli, and sweet potatoes are not only rich in fiber but also packed with essential vitamins and minerals.

4. Whole Grains: Brown rice, quinoa, and barley are grounding and nourishing for the digestive system. Cooking grains with a dash of turmeric and a dollop of ghee can be especially nourishing.

5. Seeds: Chia, flaxseeds, and sunflower seeds are tiny but mighty when it comes to fiber content. Adding these to smoothies, yogurt, or salads can be an easy way to boost fiber intake. Remember to chew completely and drink lots of water more than 30 minutes after eating. If you drink too early after eating it can extinguish agni (digestive fire)

6. Ghee: One of my favorites, ghee contains a butyric acid, which helps digestion. Butyric acid is a short-chain fatty acid that acts as a fuel source for the cells of the intestinal lining, particularly the cells in the colon. Including a small amount of ghee in your meals can help nourish your gut, get things moving, nourish the related tissues, reduce inflammation, and support overall colon health.

How Much Fiber Do You Need?

25–30 grams of fiber daily could be a good starting point in maintaining optimal digestion and overall health. The exact amount may vary based on factors like age, activity level, and constitution (prakriti) in Ayurveda.

• Athletes: Higher fiber intake supports regular elimination and replenishes nutrients lost during physical activity. However, balance is key to avoid bloating.

• Aging Adults: Fiber helps stabilize blood sugar, supports cardiovascular health, and combats age-related digestive sluggishness.

Fiber keeps our bowel movements normal and also feed the "good" bacteria in the gut, also known as microbiota. A balanced gut microbiome produces short-chain fatty acids, which reduce inflammation and improve the health of your colon walls. For aging women, this gut-brain connection plays a crucial role in lowering cortisol levels (the stress hormone) and promoting a sense of calm. Fiber also slows the absorption of nutrients, leading to steadier energy levels and fewer stress-induced cravings.

Some of Our Fave Ayurvedic Recipes to Boost Fiber Intake

Stewed Apples with Cinnamon (V-P=K+)

• Ingredients:

  • 1 apple, chopped

  • ½ tsp cinnamon

  • 1 cup water

• Instructions:

  • Combine all ingredients in a pot.

  • Simmer for 10 minutes until the apple softens.

  • Enjoy warm as a light breakfast or snack.

    
    

Spiced Lentil Soup (V-P-K-)

• Ingredients:

  • ½ cup red lentils

  • 2 cups water

  • ½ tsp cumin

  • ½ tsp turmeric

  • 1 tbsp ghee

• Instructions:

  • Rinse lentils and combine with water in a pot.

  • Add spices and simmer for 20 minutes.

  • Stir in ghee before serving.

Kitchari (VPK-)

• Kitchari is an amazing healing dish popular in Ayurvedic cuisine, renowned for its nourishing, cleansing, and easy-to-digest properties. Often used in Ayurvedic cleanses, kitchari supports digestion and balances the body's doshas (Vata, Pitta, Kapha). It’s versatile and customizable based on your constitution and available ingredients, making it suitable for daily meals or cleansing routines.

  • Supports Digestion: Gentle on the stomach and aids gut health.

  • Balances Doshas: Customizable with ingredients and spices to suit your constitution.

  • Detoxifying: Used in Ayurvedic cleanses to remove toxins.

  • Nutrient-Rich: Provides a balance of protein, carbohydrates, and healthy fats.

  • Versatile: Can be paired with condiments and vegetables for variety.

  Ingredients

  • 1/2 cup basmati rice

  • 1 cup mung dal (split yellow lentils) or whole mung beans (soaked overnight for better digestion)

  • 8 cups water

  • 1/2 to 1 inch fresh ginger root, chopped or grated

  • 1/2 tsp coriander powder

  • 1/2 tsp cumin powder

  • 1/2 tsp whole cumin seeds

  • 1/2 tsp mustard seeds (omit for Pitta)

  • 1/2 tsp turmeric powder

  • 1 pinch asafoetida (hing)

  • 1 tsp fennel seeds (optional)

  • 1 tsp ground fenugreek (optional)

  • 1/4 tsp mineral salt (adjust to taste)

  Vegetables:

  • 1.5 cups seasonal vegetables (zucchini, yams, broccoli, squash, etc.)

  Fats:

  • 2-3 tbsp ghee or coconut oil

  Garnish:

  • Handful of fresh cilantro leaves

  • Optional toppings: coconut flakes, a dollop of ghee, or a drizzle of Bragg’s Liquid Aminos.

  Optional Condiments:

  • Nutritional yeast, tzatziki, or chutneys.

  Preparation

  Rinse and Soak:

  • Rinse the rice and mung dal thoroughly until the water runs clear. Soak the mung dal overnight if using whole beans to enhance digestibility.

  Cook the Base:

  • Combine the rice, mung dal, and water in a pot. Bring to a boil, then reduce the heat to a simmer. Stir occasionally to prevent sticking.

  Prepare the Vegetables:

  • Chop vegetables into small cubes. Add them to the rice and lentil mixture about halfway through cooking.

  Toast the Spices:

  • Heat ghee or coconut oil in a small pan over medium heat. Add the whole spices (mustard seeds, cumin seeds, fennel seeds) and sauté until they pop. Then add the powdered spices (turmeric, coriander, fenugreek) and stir for a few seconds to release their aroma.

  Combine and Simmer:

  • Stir the toasted spice mixture into the pot with the rice, dal, and vegetables. Add mineral salt and simmer until the kitchari reaches a creamy consistency. Add more water if needed.

  Finish and Serve:

  • Stir in chopped cilantro and serve hot with a dollop of ghee on top. Add condiments like Bragg’s Liquid Aminos or nutritional yeast for extra flavor.

  Tips for the Best Kitchari

  • Use Fresh Ingredients: Best enjoyed freshly made, though leftovers can be reheated with a splash of water.

  • Customize to Your Kitchen: Use vegetables and spices that are already available to you.

  • Cooking Method: Can be made in a rice cooker or slow cooker for convenience.

  • Condiments: Serve with tzatziki, pickles, or a squeeze of lime for variety.

  Why Kitchari is Special

  Kitchari is more than just a meal; it's a symbol of Ayurvedic wisdom. With its balance of flavors, grounding qualities, and ease of preparation, it supports both the body and mind. Whether you’re looking for a simple daily meal or a gentle cleanse, kitchari is an excellent choice.

Bonus Ayurvedic Tips for Fiber Intake:

1. Chew Thoroughly: Digestion starts in the mouth. Chewing your food well ensures that your digestive system doesn’t have to work overtime.

2. Hydrate Adequately: Fiber needs water to do its job effectively, so drink plenty of warm water or herbal teas throughout the day.

3. Eat Mindfully: Avoid distractions while eating to allow your body to fully engage in the digestive process.

I believe we all deserve peace and love though many of us don't have the opportunity to have it. What are you going to do with the gifts you have been given. Serve? Love? Enjoy? As you enjoy these wholesome meals, remember to eat peacefully, set intentions for your health and happiness, and take a moment to pray for those who may need support and love today. Incorporating fiber-rich foods is an easy yet powerful way to enhance your digestion and as I mentioned on Day 1 and 2 of this week's invitation digestion is key for clarity, peace and resilience of the mind and body. Take care of it and it will take care of you ~*~

This morning, as I write this after a nice walk in the woods I reflect on the power of fiber and this came to me:

Swasthasya Swasthya Rakshanam, Aturasya Vikara Prashamanam

“One who is established in Self, who has balanced doshas, proper digestion and elimination, properly functioning tissues and bodily processes, and whose mind, soul, and senses are blissful, is called a healthy person.”

This beautiful phrase reminds us that health is not just the absence of disease but the harmonious balance of body, mind, and Spirit. As we incorporate fiber-rich foods into our lives, we are nourishing not only our digestion but also supporting our overall well-being.

Stay tuned for Day 4, where we’ll explore another transformative tip to boost your digestive health.

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Your partner on the Path,

Karla