Cannellini Bean Fritters

As far back as I can remember, my belly stuck out a little.

And I’m talking more than the little below-the-belly-button fat pooch that is common in and often necessary for cis women.

I’m talking a bigger distention.

And I tried everything: every brand and strength of probiotic I had seen, Accupuncture, visceral manipulation, lymphatic drainage, crunches, cardio, parasite cleanses, liver flushes, basically, anything I ever heard of.

But it wasn’t until I focused on my nervous system that things significantly improved.

A dysregulated nervous system can significantly impact your gut, leading to bloating and stomach distention. The gut and the brain are closely connected through a communication network called the gut-brain axis. This axis links your central nervous system (the brain and spinal cord) with your enteric nervous system (the nervous system of the digestive tract). When your nervous system is dysregulated, it can disrupt the normal function of your gut, leading to digestive symptoms like bloating and a distended stomach. Here's how this works in detail:

Stress Response and the Gut-Brain Axis

When you experience chronic stress or anxiety, your body's sympathetic nervous system—the "fight or flight" system—becomes overactive. This triggers the release of stress hormones, such as cortisol and adrenaline, which prepare your body to deal with immediate threats. While these hormones are helpful in short-term stress, chronic activation can disrupt gut function in several ways.

1. Reduced Digestive Motility
   Under chronic stress, blood flow is directed away from your digestive organs to other parts of the body, like your muscles and heart, to prepare for "fight or flight." This reduces digestive motility (the movement of food through the intestines), which can lead to a slowdown in digestion and the accumulation of food and gas in your intestines, causing bloating and distention. A dysregulated nervous system can delay stomach emptying and weaken the peristaltic contractions needed to move food along, which can result in constipation and the build-up of gas and waste in the intestines.

2. Impaired Gut Barrier Function
   Chronic stress can increase intestinal permeability, or what’s often referred to as "leaky gut." The cells lining your gut are held together by tight junctions, which prevent harmful substances like toxins and undigested food particles from entering the bloodstream. When the nervous system is dysregulated, these tight junctions can loosen, allowing harmful substances to pass through. This triggers an inflammatory response, which can lead to bloating and stomach distention. The inflammation also irritates the nerve endings in the gut, amplifying the sensation of bloating.

3. Altered Gut Microbiome
   The gut microbiome—your community of gut bacteria—plays a crucial role in maintaining digestive health. Stress can alter the composition of the microbiome, promoting the growth of harmful bacteria and reducing the population of beneficial bacteria. A dysregulated gut microbiome can lead to dysbiosis, a bacterial imbalance, which is closely linked to bloating and gas production. When harmful bacteria dominate, they produce more gas as a byproduct of fermentation, contributing to abdominal distention.

4. Visceral Hypersensitivity
   When your nervous system is out of balance, you may develop visceral hypersensitivity, a condition in which your gut becomes more sensitive to normal sensations like gas or food moving through your intestines. This means that even normal amounts of gas or food can feel extremely uncomfortable, leading to a heightened perception of bloating and stomach distention. Essentially, the nerves in your gut become "hyper-aware," amplifying normal digestive processes into discomfort.

5. Dysfunctional Vagus Nerve
   The vagus nerve is a key player in the gut-brain axis, responsible for regulating parasympathetic (rest and digest) activities in the body. A well-functioning vagus nerve supports digestion by promoting the secretion of digestive enzymes, stimulating peristalsis, and keeping inflammation under control. However, when the vagus nerve is underactive due to stress or nervous system dysregulation, these processes slow down. Without enough vagal tone, your gut's motility can become sluggish, food doesn’t move efficiently, and you experience bloating and distention as food and gas build up.

6. Gut-Brain Feedback Loops
   Once bloating and distention begin, they can reinforce nervous system dysregulation. The discomfort from bloating signals distress to the brain, which can increase anxiety or stress levels. This, in turn, further dysregulates the nervous system and exacerbates the cycle of poor gut function. The gut sends signals of discomfort back to the brain, which keeps the stress response activated, leading to a vicious cycle of stress and bloating.

Chronic Stress and Hormonal Imbalances

In addition to cortisol, other stress-related hormones, such as ghrelin (the hunger hormone) and motilin (which regulates gut motility), can be affected by a dysregulated nervous system. Chronic stress can lower motilin levels, leading to slower movement of food through the digestive tract, contributing to constipation and gas build-up. It can also increase ghrelin levels, which may stimulate eating when the gut is already struggling to process food properly.

How to Regulate

Regulating your nervous system is more than just doing one breathing exercise, or a quick meditation, or a PEMF mat session. It’s an entire lifestyle. It requires taking inventory of your current nervous system state, and adding the appropriate practices depending on where you’re at. It includes breathwork, meditation, and lifestyle adjustments. But one easy place to start is with your diet. And that’s where these balls come in…

This Dish

baked cannellini balls that are crispy on the outside & soft on the inside, with a creamy cilantro-lime sauce

The Benefits

good for your nervous system, gut health, skin, & mood. specifically:

• Cannellini beans, oats & flaxseeds are rich in soluble fiber, which dissolves in water to form a gel-like substance in the gut. This fiber helps to slow digestion, stabilizing blood sugar levels and promoting satiety. Importantly, soluble fiber is fermented by gut bacteria to produce short-chain fatty acids (SCFAs) like butyrate, which nourish the gut lining, reduce inflammation, and support overall gut health. SCFAs also stimulate the release of GLP-1 (glucagon-like peptide-1), a hormone that enhances insulin sensitivity and promotes feelings of fullness

• Flaxseeds are also rich in insoluble fiber, which adds bulk to stool, aiding in regular bowel movements and preventing constipation

• Walnuts & flaxseeds are some of the best plant-based sources of alpha-linolenic acid (ALA), an omega-3 fatty acid that supports brain health, reduces inflammation, and promotes a balanced mood. Omega-3s are also essential for maintaining the skin’s lipid barrier, which helps retain moisture and protect against environmental damage

• Parsley is rich in vitamin C and flavonoids like apigenin. Vitamin C is crucial for collagen production, which maintains skin elasticity and strength. Flavonoids have anti-inflammatory properties that benefit both the skin and gut

• Flaxseeds are a potent source of lignans (phytoestrogens). Lignans have antioxidant properties that protect the skin from oxidative damage and may help balance hormones, which is beneficial for mood regulation

• Cannellini beans are also high in folate and magnesium. Folate supports skin health by promoting cell regeneration and repair, while magnesium helps regulate the nervous system by supporting neurotransmitter function and reducing anxiety

• The high chlorophyll content in parsley acts as a natural detoxifier, supporting liver function and aiding in the elimination of toxins, which can improve skin clarity and gut health

• Dill has been traditionally used to relieve digestive discomfort. It stimulates the production of digestive enzymes, which helps break down food more efficiently and reduces bloating. Dill’s digestive properties complement the prebiotic and antimicrobial effects of garlic and onion, enhancing overall gut health

• The sulfur compounds in garlic support detoxification processes in the liver, improving skin health by aiding in the removal of toxins from the body

• The plant-based protein in cannellini beans supports the synthesis of neurotransmitters, which are crucial for mood regulation

• Parsley is also a good source of folate, which supports mood regulation by aiding in the production of neurotransmitters like serotonin

• Walnuts are rich in antioxidants, such as vitamin E and polyphenols, which combat oxidative stress in the skin, reducing signs of aging and promoting a healthy complexion

• The fiber in walnuts, onions, and garlic acts as a prebiotic, feeding beneficial gut bacteria. The synergy between prebiotic fiber and the soluble fiber in cannellini beans enhances the production of SCFAs, which play a role in maintaining a healthy gut microbiome

• Chives contain allicin, a sulfur compound with antibacterial and anti-inflammatory properties that support gut health and skin clarity. Vitamin K in chives plays a role in skin health by supporting wound healing and reducing the risk of bruising

• Dill is rich in monoterpenes (such as limonene) and flavonoids, which have antioxidant and anti-inflammatory properties. These compounds support skin health by reducing oxidative stress and promoting a clear complexion

• Garlic has been shown to support cardiovascular health by reducing blood pressure and cholesterol levels, which indirectly benefits the nervous system by improving blood flow and oxygenation to the brain

The Recipe

Balls Ingredients:

• 1 can cannellini beans

• 5 oz shiitake mushrooms (2 cups chopped)

• 1/2 cup raw rolled oats

• 2 tbsp golden flaxseeds

• 1/2 cup walnuts

• 1/2 tsp liquid smoke

• 1 tbsp garlic powder

• 1 tbsp onion powder

• 3 tbsp tamari

• 1 cup fresh herbs (I used cilantro, parsley, dill, and chives; but you can use any combo you have and like)

• 1/2 tsp paprika

• 1 tsp harissa

Sauce Ingredients:

• 1 cup cashews

• 1 cup water

• 1 whole lime, peeled

• 2 tbsp chickpea or white miso

• 2 cups cilantro

• 1 clove garlic

• 1 tbsp onion powder

• 1/3 cup Small Town Cultures fermented jalapeño (can sub pickled jalapeño or 1 seeded fresh jalapeno) 

Instructions:

1. Soak cashews overnight, or for 10 minutes in hot water

2. Preheat oven to 425F on CONVECTION roast, wait at least 5 minutes if your oven doesn't have a preheat beep

3. Strain & rinse the beans & chop the mushrooms

4. Roast beans & mushrooms for 15 minutes until they dry out more

5. Use a food processor to processor all the ball ingredients together until you get a good dough

6. Optional but helpful: chill the dough for 20-30 minutes. Not necessary, but helpful to make it less sticky

7. Roll dough into golf-ball-sized balls & spray with avocado oil

8. Roast for 20 minutes

9. Rinse & strain cashews and blend all the sauce ingredients together until super smooth

10. Dip the beans into cilantro cream sauce. I also like to drizzle with lemon

Links/Brands

• I use Eden foods or Bio Italia brand canned beans

• I highly recommend using whole golden flaxseeds for this. In general, I advise against using pre-ground flaxseeds because they go rancid really quickly

For More on Your Nervous System

Checking out the Blush Academy, where there are courses on Gut Health, Nervous System Regulation, Achieving Goals, Boosting Confidence, hundreds of recipes, and more!