3 Quick Things

Hi Everyone and happy Mother’s Day! 

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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How long you sleep can impact your bowels

A recent study supports the idea that sleep and how often you have a bowel movement are intimately connected. Researchers found patients with increased and decreased sleep times were at greater risk for constipation but not diarrhea. 

Scott says: Interesting find, and this certainly lines up with my experience. I’ll add this to my list of reasons to make sleep more of a priority!

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Question of the week

Is it true that mincing or smashing garlic 10 minutes before cooking with it will prevent some of its nutrients from being destroyed by the heat?

Yes, there does seem to be some truth to that. 

One of garlic’s most powerful nutrients is allicin. Allicin has antioxidant, anti-inflammatory, antimicrobial, and anticancer properties. However, allicin is not present in whole, intact garlic. Allicin comes about when an enzyme converts the phytonutrient alliin into allicin. Chopping, mincing or crushing garlic stimulates this process, but heating garlic and putting it in a highly acidic environment deactivates it. So some scientists suggest that you let chopped or crushed garlic stand for 10 minutes before cooking it or before adding an acidic ingredient, like lemon juice. Research has shown that doing this will preserve some of garlic's health benefits.

If you have time to let the garlic sit, do so to maximize its health benefits. But if you don’t, it’s not harmful to consume intact garlic or to cook it right after cutting it.

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Meyer Lemon Avocado Toast

Treat yourself (or Mom!) to this simple, yet delicious avocado toast.

Smooth, buttery, tasty and nutritious, avocados are an excellent food for most people with IBD. They’re jam-packed with heart-healthy, anti-inflammatory “good” fats and essential vitamins and minerals, like magnesium and potassium. One serving of avocado has more potassium than a serving of potato! 

Plus, they’re a dominant source of fiber, which is important for gut health. Unlike other high-fiber foods, the fiber in avocados is super soft. That’s why they’re an excellent choice for many people with inactive and active IBD. 

For more soft fiber and healthy fat, sprinkle ground flaxseed on top of the avocado. (Omit if you have diarrhea).

We talk all about soft vs tough fiber in our upcoming course, so stay tuned!

WHAT YOU NEED

• 2 slices sourdough bread 
• 1/2 ripe avocado
• 2 tbsp chopped fresh cilantro, mint or parsley
• 1 tsp Meyer lemon juice
• 1/4 tsp Meyer lemon zest
• 1 pinch fine sea salt
• 1 pinch cayenne pepper, optional
• 1/2 tsp ground flax 

MAKE IT

1. Toast bread slices to desired doneness, 3 to 5 minutes.
2. Mash avocado in a bowl; stir in fresh herbs, lemon juice, lemon zest, sea salt, and cayenne.
3. Spread avocado mixture onto toast and top with flax

recipe adapted from All Recipes.

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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.

Check it out

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.