Constant readers will know my fascination with the stomach biome, and having snacks that have both pro-biotics and fiber, for the pro-biotics to grow on. [Skip straight to recipe]
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This is a little snack that you can make in bulk, that apart from being nourishing to the stomach biome, has some additional helpful properties to help reduce inflammation, and help you sleep at night.
It's easy to make, and great for a little pre-bedtime snack, and may also help your mental health, with some anti-inflammation effects (there's a theory that depression is an inflammatory disease). A healthy stomach biome may also contribute by manufacturing serotonin.
Containing curcumin, a potent anti-inflammatory / anti-oxidant, turmeric has MANY proven and suspected health benefits, especially when eaten around the same time as black pepper. There are also some studies about how curcumin helps modulates various neurotransmitter levels in the brain, also possibly helping with mood disorders such as depression.
This is a little snack that you can make in bulk, that apart from being nourishing to the stomach biome, has some additional helpful properties to help reduce inflammation, and help you sleep at night.
It's easy to make, and great for a little pre-bedtime snack, and may also help your mental health, with some anti-inflammation effects (there's a theory that depression is an inflammatory disease). A healthy stomach biome may also contribute by manufacturing serotonin.
As always, I'll include studies that I've come across in my research for you to do your own additional reading below.
This snack came after a discussion with some Indian friends, who would often take Isabgol (Psyllium Husk) and Curds (Yogurt) as a cure for diarrhea AND constipation, and considered it helpful to weight loss, diabetes, high cholesterol, acid reflux (GERD) and general intestinal health.
I believe that consuming fiber with starchy / sugary foods helps to lower one's glycemic response high GI food. Ideally, the best way to do this to consume whole grain foods, but this may not always be possible, or preferable.
This Golden Yogurt snack, when taken after meals, can help slow down one's digestion of food, and provide other benefits from the Psyllium husk. I sometimes also add some Desiccated Coconut Flakes, as a source of fermentable fiber.
Yogurt provides probiotics, calcium, magnesium and tryptophan (a sleep aid), without any lactose. Turmeric has potent anti-inflammation / anti-oxidant properties, which are especially well absorbed if your meal has some freshly ground pepper. Cinnamon, similarly has anti-oxidant, anti-inflammation and anti-diabetic effects. Ginger, as we covered in the post-partum ginger vinegar recipe also has similar properties.
Psyllium Husk
Isabgol - Amazon
Psyllium Husk Powder (Organic)- Amazon
Made from the seeds of a the Plantago ovata plant (isabgol), this almost pure unfermentable fiber dietary supplement is mostly known to the west as metamucil. It has been long used in India, and can easily (and cheaply) found online.
When mixed with water or other liquids, it can form a gel, and should always be taken in small amounts (I prefer 5-10g portions), with lots of water. In the stomach, it slows down digestion and acts as a pre-biotic, fermenting and feeding a healthy stomach biome. It's highly absorbent, and will stiffen loose stool in the case of diarrhea, and soften dry stools in the case of constipation, also helping those with hemorrhoids and anal fissures.
It's also supposed to help reduce cholesterol, although I'm unclear as to how this happens. Other benefits seem to be to help those with IBS, and remove parasite eggs from the intestines.
For those who are unaccustomed to a high / moderate fiber diet, or have never taken fiber supplements before, it's a good idea to start slowly with this, to allow your stomach time to get accustomed to it. As your stomach fauna changes, you will experience gas and bloating as healthy stomach fauna start to takeover. However, if severe side-effects occur, seek medical attention.
Always drink plenty of water when taking psyllium husk, and do not take with medicine or vitamin supplements (as it may bind with those, and prevent absorption).
Coconut Flakes
This is a way to provide some fermentable fiber, also as a way to provide more pre-biotic for the pro-biotics from the yogurt. Coconut oil is high in saturated fats though, which may be an issue for some people.
Yogurt
Yogurt is an ancient food that has long been taken as a post workout snack. It's high in nutrients (calcium, riboflavin, B12, phosphorus, magnesium, potassium, selenium and zinc) as well as protein.
Making your own yogurt is cheap and easy, and avoids extra sugar from most commercial yogurts. Choosing a high calcium, vitamin D fortified milk as a starter also increases the nutrients. A high diary calcium intake may REDUCE fat absorption by the body. This calcium also works with the tryptophan in the yogurt to produce melatonin in the body. Magnesium acts as a muscle relaxant, and selenium has anti-oxidant properties linked with improved sleep.
Turmeric
Jiva Organic Turmeric - Amazon
McCormick's Culinary Turmeric - Amazon (Cheaper, and just as good as the fancy stuff)
Turmeric is around 3% curcumin. Many of the studies involve large amounts (1g) of extracted curcumin, which would likely be impossible to consume in the form of turmeric (33g), and I would definitely want to get medical advice before taking excessively large doses of this.
However, I personally find a small amount in my yogurt helps to calm me before sleep, especially if I've had some freshly ground black pepper with my dinner.
Cinnamon
Simply Organic Ground Ceylon Cinnamon - Amazon
Frontier Natural Products Cinnamon, Ground Ceylon - Amazon
Cinnamon has long been known to have anti-oxidant and anti-inflammatory effects. Animal studies have shown some benefits in helping with stress, mood disorders, diabetes, cancer etc. More study is required.
I find a little in my yogurt to be soothing, and the flavor pleasant.
Ginger (Dried, Powdered form)
Simply Organic Ginger Root Ground - Amazon
McCormick Culinary Ground Ginger - Amazon
Ginger is used in many traditional Chinese recipes, such as Sweet Vinegar Ginger & Pork Trotters, a popular post-partum food in Southern China. When heated (as when making dried powdered ginger), a chemical in ginger gets converted to Zingerone. This has proven benefits - Zingerone has potent anti-inflammatory, antidiabetic, antilipolytic, antidiarrhoeic, antispasmodic, and so forth properties. Besides, it displays the property of enhancing growth and immune stimulation. It behaves as appetite stimulant, anxiolytic, antithrombotic, radiation protective, and antimicrobial.
Some may find this to be "warming" and perk them up. Personally I find it also to have soothing effects.
Honey
Nature Nate’s 100% Pure, Raw & Unfiltered Honey - Amazon
Manuka VENZ - Manuka Honey with Bee Venom - Amazon
I add this for flavor. I've got some fancy stuff, but I also like using whatever I can find locally.
Reference
Antidepressant Effect of Cinnamon (Cinnamomum burmannii) Bark Extract in Chronic Stress-Induced Rats
RXList
Hi. I found your blog due to a tweet I posted about soy sauce. I am so glad I ran into this recipe and your website! My gut has been protesting anything stir-fried lately.
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