Fiber and Bloating

Switching from the Standard American Diet to a plant-strong diet may unfortunately initiate bloating for many people as their fiber intake skyrockets. But nature is smarter than we are and has already provided remedies in every spice cupboard to relieve that uncomfortable full feeling AND accentuate the flavors of the foods we are eating.

The following spices, which are commonly used in bean dishes, are considered "carminitive" (gas-expelling):

• black pepper
• cayenne
• cumin
• fenugreek (an ingredient in many curries)
• garlic
• turmeric (see recipe for black beans and yellow rice below)

Additional carminitive spices that accent whole grains include:

• anise
• caraway
• dill
• fennel

A list of carminitives that can be used with fruits and vegetables contains:

• cardamom
• cinnamon
• ginger
• peppermint or spearmint
• tarragon

Click here for a flavor profile of common spices.

You might enjoy this simple recipe for Black Beans and Yellow Rice:
1/4 fresh onion, chopped
2 c. vegetable broth
1 c. rice
1/2 tsp. turmeric
2 cans (16 oz. each) black beans
salsa

Saute onion in a little of the vegetable broth until softened. Add rice, remaining broth and turmeric. Bring to a simmer, cover and cook until all liquid is absorbed. Meanwhile heat beans. Spoon beans onto rice and top with salsa.


To your health and happiness,
Hailey