October Favorites | Nutrition Stripped Recipes and Wellness Advice
Eat Well Oct. 14. 2016
Snacks

Happy Belly Seed Mix

Oct. 14. 2016
Snacks
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

Happy belly = happy life.

In September, we chatted a lot about digestion and I wanted to chime in with an additional quick, simple recipe/tip to help improve digestion after meals with a simple Happy Belly Seed Mix. This mix is more like a booster to add to your daily diet to help improve digestion using herbs and spices more than it is a recipe. Think of it as a “supplement” to your diet that will help better digestion.

I may be exaggerating with that statement, but it just goes to show how important a healthy and well functioning digestive system is to our overall health and wellbeing. I suffered from digestive issues in the past and healed my gut with diet and lifestyle, so I know what both sides of the spectrum feel like (read more about my own journey here). Having poor digestion not only makes us feel subpar physically, but it also can be mentally and emotionally consuming when we’re worrying or thinking about our digestive woes. I hope this mix can easily be made and incorporated into your diet to support the NS lifestyle of  eating whole foods, working out, stress management, and all the other pillars on the Health Hexagon.

For centuries in Ayurvedic medicine, herbs and spices have been used to help ease and soothe digestion, including many of these herbs and spices in the Happy Belly Seed Mix. Generally speaking, this is a very friendly mix, meaning it’s not some harsh laxative tea or tincture that some people will have adverse reactions to. It’s simply a combination of herbs and spices that have been shown to have helpful digestion-aiding properties (1) mainly from their bitter, aromatic and pungent compounds. Sesame seed and flax seed are useful in helping with the movement part of digestion, i.e. helping you use the restroom since they’re made of indigestible fibers. I will eat about 1 teaspoon of fiber filled seeds around heavier meals or meals I know will cause a bit of bloating (i.e. beans, lots of raw veggies or cruciferous veggies) and it seems to do the trick. Again, it’s all about finding and experimenting what works best for you! Here’s what you’ll find in this mix: fennel, peppermint (2), ginger (3), flaxseed (4, 5), licorice (6), and sesame seed.

What I used to make this mix: glass jar to store, ginger, fennel, peppermint, licorice, flax, and sesame seeds.

 

Happy Belly Seed Mix
Recipe Type: snack
Prep time:
Total time:
Serves: 12 tablespoons
A seed supplement aimed to help improve your digestion after meals made of simple pantry staples.
Ingredients
  • 2 tablespoons fennel seed
  • 2 tablespoons ground flax seed
  • 2 tablespoons anise seed
  • 2 tablespoons sesame seed
  • 2 tablespoons dried mint
  • 2 tablespoons minced dried ginger (not candied)
Instructions
  1. In a small mixing bowl combine all seeds and ingredients, combine and store in an airtight glass container for several months.
  2. Enjoy 1 teaspoon after a meal to help improve digestion, beat the bloat, and adjust accordingly to you needs. Also note, some individuals are allergic to fennel and these seeds. Chew and then swallow seeds.

HAPPY BELLY!

What are your favorite digestive friendly recipes or herbs you use to help calm your tummy? Comment below so I can do a recipe inspired by them! Let me know what you think in the comments, rate the recipe if you try it (it helps me improve them for you), and if you make it at home share it on Instagram with #nutritionstripped so I can see!

xx McKel

 

Resources:

(1): http://www.ncbi.nlm.nih.gov/pubmed/22010973

(2): http://www.ncbi.nlm.nih.gov/pubmed/27230827

(3): http://www.tandfonline.com/doi/full/10.1080/10408391003624848?src=recsys

(4): http://www.ncbi.nlm.nih.gov/pubmed/22690855

(5): http://www.ncbi.nlm.nih.gov/pubmed/25889554

(6): http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3123991/

The Recipe

Serves 12 tablespoons

Print

Ingredients:

  • 2 tablespoons fennel seed
  • 2 tablespoons ground flax seed
  • 2 tablespoons anise seed
  • 2 tablespoons sesame seed
  • 2 tablespoons dried mint
  • 2 tablespoons minced dried ginger (not candied)

Directions:

  1. In a small mixing bowl combine all seeds and ingredients, combine and store in an airtight glass container for several months.
  2. Enjoy 1 teaspoon after a meal to help improve digestion, beat the bloat, and adjust accordingly to you needs. Also note, some individuals are allergic to fennel and these seeds. Chew and then swallow seeds.

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