Grilling with the Gut in Mind
Jul 05, 2020 2:31 pm
3 Quick Things
Hi Everyone!
Improve your health with this week’s three simple IBD tips and takeaways.
Remember that Rome wasn’t built in a day. Little changes lead to big results. We challenge you to take one small action today to benefit your future tomorrows.
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Grilling for Better Gut Health
Firing up the grill this Independence Day weekend? As city dwellers, backyard BBQs are a special treat. But for many, grilling outdoors is the favorite method of cooking throughout the scorching summer months. It’s quick, easy and versatile. But it can present potential health hazards.
Fortunately, there are ways to grill healthier for you and your gut.
Quickly, the problem with grilling meat is that the high temperatures can cause two dangerous compounds to form: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
HCAs are cancer-causing chemicals that form when muscle meat, such as beef, pork, poultry and seafood, cooks at high temperatures.
PAHs are cancer-causing compounds that form in smoke when fat drips onto a flame. The smoke then transfers the PAHs onto the outside of the meat during cooking.
Here are five tips from the American Institute for Cancer Research to reduce your exposure to these risky compounds:
- Marinate: Studies suggest that marinating meat before grilling can decrease formation of HCAs.
- Pre-Cook: If you are grilling larger cuts, you can reduce the time you expose your meat to the flame by partially cooking it in a microwave, oven or stove first.
- Go Lean: Trimming the fat off your meat can reduce flare-ups and charring. Cook your meat in the center of the grill and flip frequently.
- Mix It Up: Cutting meat into smaller portions and mixing them with vegetables can shorten cooking time.
- Go Green: Grilling of vegetables and fruits produce no HCAs. So, add veggies and cut down the amount of meats. Be sure to check out the recipe for grilled watermelon!
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Grilled Watermelon
The 4th of July has a way of reminding us just how tasty grilled food can be. Here’s a fun, unique and refreshing recipe we’re excited to try this summer! Because watermelon is low in fiber, many people with IBD can tolerate it.
NOTE: Watermelon is high In FODMAPs so it can cause diarrhea, gas and bloating in some individuals. If you’re not sure how watermelon affects your digestive tract, then start with a few bites before adding more.
WHAT YOU NEED
- 1 medium seedless watermelon
- Sea salt to taste
- 1 cup olive oil
MAKE IT
- Wash the watermelon rind, cut the melon lengthwise, and slice it into 1 1/4 inch thick wedges. Trim off and discard the rind.
- Salt the prepared watermelon and allow it to rest on a wire rack with paper towels placed underneath for approximately 20 minutes. Rinse off the salt on all the surfaces of the melon pieces making sure you have removed it all, and firmly pat them dry with clean paper towels.
- Brush the watermelon pieces all over with olive oil. Place them on a preheated grill over medium-high heat and cook them for 3 minutes on each side, until grill marks appear. If the grill is too hot, the watermelon will burn.
Check out the original recipe for serving suggestions.
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Should you take a digestive enzyme supplement?
The quick answer is “maybe.” Many of my patients reduce or avoid uncomfortable GI symptoms, like gas and bloating, by taking a digestive enzyme supplement with a trigger food. But digestive enzymes only help when you take the right one.
Check out this post for more info.
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Remember, there’s no one perfect diet for everyone with IBD. If you or anyone you know struggles with what to eat with Crohn's or Ulcerative Colitis, then check out our ebook, Eating with IBD: The Essentials.
Do you have a question about these topics, or something else? Just reply with your question to this email and it may appear in an upcoming newsletter.
In good health,
Colleen, Bertina & Scott
This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary