Anyone who can resist Christmas food is not a good guy. All joking aside, this time of year is marked by tempting recipes. Although many people avoid certain dishes because they are dieting or have restrictions, there are Christmas options that promote gut health. In other words: you can enjoy it without guilt.
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Discover eight Christmas dishes below that are good for your intestines, according to nutritionist Leticia Gasparetto:
Baked potato
The professional explains that baked potatoes are light, easy to digest and rich in resistant starch (when it cools after cooking) which, in turn, feeds the good bacteria in the intestine and helps reduce bloating.
Potatoes are a source of energy, rich in potassium, vitamins (C and B6) and fiber
White or brown rice
“White rice is light and generally does not cause fermentation, which is ideal for sensitive people. Brown rice contains fiber that increases intestinal transit. In both cases, it is a safe and neutral option for the intestine,” explains Leticia.
Farofa with lighter ingredients
According to the nutritionist, opting for a farofa with carrots, onions, garlic and olive oil could be an excellent idea. These ingredients contain fiber and compounds that help the gut function better. “The ideal is to avoid very fatty farofas,” suggests the expert.
Light sausage
Salpicão, if prepared with natural yogurt or lighter homemade mayonnaise, shredded chicken, apple and carrot, becomes a dish rich in fiber, probiotics and vitamins. Leticia says that apples and carrots are “friends” of the microbiota.
Roasted loin or turkey
“Lean meats, such as loin or turkey, are easier to digest and are not as inflamed. Roasts are better for the intestines than fried foods,” explains nutritionist Leticia Gasparetto.
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To start cooking, start with simple recipes, read the recipe carefully and follow the instructions step by step.
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Maintain organization in the kitchen, using basic utensils and ensuring knives are sharp.
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Also preheat stoves and ovens and use low heat to avoid burning food, and pay attention to food signs, such as smell and color.
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Separate and measure all ingredients before lighting the heat. This saves you from wasting time looking for something in the middle of preparation.
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For beginners, low or medium heat is ideal as it gives more time to react and prevents food from burning.
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It is normal that the first attempts are not perfect. Cooking is a learning process
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Christmas fruits
Grapes, peaches, plums, figs and mangoes are excellent sources of soluble fiber. According to the professional, these fruits help intestinal function, reduce dryness and reduce swelling.
Chestnuts
Almonds, walnuts and Brazil nuts contain fiber, good fats and minerals that improve gut health. Leticia recommends paying attention to the quantity so as not to weigh it down.
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Roasted vegetables
Some traditional vegetables in Christmas recipes, such as carrots, zucchini, beets, onions and leeks, are naturally rich in fiber and antioxidants. As well as helping the gut, they reduce inflammation, explains the endometriosis and fertility specialist.
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