Beat the Bloat with Beet Tartare
I’ve struggled with constipation for most of my life.
My mom says my constipation began when I was weaned off of breastmilk. By the time I was 19, I was completely dependent on laxatives. I continued abusing laxatives until I was 30, when I switched to magnesium oxide, and I was fully dependent on that until last summer.
It took years of seeing thousands of practitioners, getting countless different types of treatments, tried hundreds of supplements and different protocols, and I eventually figured out how to get regular. I now want to share that information with you so no one else has to suffer from constipation and feel as helpless as I did.
Constipation x Bloating
My constipation caused bloating that was so extremely that I literally looked pregnant.
That makes a lot of sense because when stool remains in the colon for too long, it continues to ferment, producing gas. This buildup of gas can cause bloating. In fact, a lot of bloating is caused by constipation, especially when you bloat in your lower belly.
The reverse can be true too—sometimes bloating causes constipation. Bloating can sometimes cause discomfort and pain that leads to reduced physical activity, slowing down intestinal motility and worsening constipation. The distension of the intestines from bloating can lead to reflex inhibition of bowel movements, making it harder to pass stool.
And a lot of times, bloating and constipation co-occur because of the same causes:
Dietary Factors: Low fiber intake, high consumption of processed foods, and inadequate hydration can contribute to both bloating and constipation.
Gut Dysbiosis: An imbalance in gut bacteria can lead to improper fermentation of food, producing excess gas and slowing bowel movements.
Irritable Bowel Syndrome (IBS): IBS often involves both bloating and constipation, with the two symptoms frequently occurring together as part of the syndrome.
Medications: Certain medications, such as opioids, antacids containing calcium or aluminum, and iron supplements, can cause both bloating and constipation.
This Dish
Red beets, Chioggia beets, golden beets, badger flame beets, avocado, on a red beet navy bean spread, drizzled with a cashew lemon sauce, topped with cilantro blossoms, chive flowers, dame-rocket flowers, gem marigold, and pansies
The Benefits
I designed this bowl to be the ultimate bowel-mover & de-bloater. Specifically:
Beets, avocados, & navy beans are great sources of both soluble and insoluble fiber. Soluble fiber forms a gel-like substance in the gut, which helps slow down digestion and allows for better nutrient absorption. Insoluble fiber adds bulk to stool, facilitating easier passage and preventing constipation.
Beets have natural diuretic properties, which means they help the body eliminate excess water and reduce water retention. This can help reduce bloating caused by water retention. The diuretic effect supports the kidneys in flushing out excess fluids, which can help reduce bloating and swelling.
Fermented beets & miso are rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. Probiotics help balance gut flora, improving digestion and reducing bloating.
Beets can stimulate the production of digestive enzymes, which aid in the breakdown of food and improve nutrient absorption. Efficient digestion reduces the likelihood of undigested food fermenting in the gut, which can cause gas and bloating.
Beets, navy beans, and cashews contain prebiotic fibers, which act as food for beneficial gut bacteria. Prebiotics help stimulate the growth and activity of these bacteria, promoting a healthy and balanced gut microbiome.
Avocados have anti-inflammatory properties due to their content of antioxidants, vitamins, and healthy fats. Reducing inflammation in the gut can improve overall digestive health and reduce symptoms of bloating and discomfort.
Beets are rich in betalains, which have anti-inflammatory and antioxidant properties. These compounds help reduce inflammation in the gut, supporting overall digestive health and potentially reducing bloating and discomfort.
Cilantro contains various antioxidants and anti-inflammatory compounds that can help soothe the digestive tract, reducing bloating and promoting overall gut health.
Beets support liver function, which is crucial for detoxification processes in the body. A well-functioning liver can help process and eliminate waste more efficiently, reducing the risk of bloating from toxins and waste buildup.
Apple cider vinegar contains acetic acid, which can help stimulate the production of digestive enzymes and stomach acid, aiding in the breakdown and absorption of nutrients. This can improve digestion and reduce symptoms of bloating.
Beets can stimulate bile production, which is important for the digestion and absorption of fats. Improved fat digestion can help prevent bloating associated with high-fat meals.
Navy beans, avocados, and cashews are rich in essential nutrients like magnesium, potassium, and various B vitamins. These nutrients are crucial for muscle function, including the muscles of the digestive tract, which helps in promoting regular bowel movements and preventing constipation.
Both beets and navy beans have high water content, which helps keep the stool hydrated and soft, making it easier to pass and preventing constipation.
The fiber in beets can help produce mucilage, a gel-like substance that can lubricate the intestines and facilitate smoother passage of stool.
The combination of the high soluble & insoluble fiber; the high water content; and the healthy fats creates the perfect formula to stimulate peristalsis, increase gut motility, and help you feel light & vibrant.
The Recipe
Beet-Navy Bean Spread Ingredients:
1 can navy beans
1.5 cups raw cashews
1-2 medium small roasted red beets
4 tbsp chickpea or white miso
1 tbsp of the juice from fermented beets (you can omit this if you can’t find any)
1 tbsp onion powder
4 tbsp apple cider vinegar
Cashew Lemon Sauce Ingredients:
1 cup raw cashews
1 cup water
1 whole lemon, peeled
3 tbsp chickpea or white miso
2 cloves garlic
1 tbsp onion powder
Other ingredients:
3-4 beets—I used red beets, chioggia, golden, and badger flame; but you can honestly use whatever beets you can find
1 avocado
cilantro & chives
Instructions:
Soak cashews overnight, or for 10 minutes in hot water
Preheat oven to 400F
Wash your beets, and roast them until cooked through. It depends on the size, mine were pretty small and took 1.5 hours
Once the beets are roasted, peel them
Blend all of the cashew lemon sauce ingredients together
Blend all of the beet spread ingredients together
Finely dice your beets
Mash, dice, or slice your avocados. I sliced them and made them into a little rose, but you do not have to do that!
To assemble:
spread the beet spread on a plate—I used 1/2 the recipe
put diced beets on top. I used a circular mold to make it a tower (linked below) but you really don’t have to
put the avo on top
drizzle cashew lemon sauce
add lots of cilantro & chives
Links from this recipe
I love the fermented beets from Real Pickles
I buy my raw cashews from Thrive Markets
The circular molds I used:
For more on Constipation & Bloating
This week on the pod, I break down exactly what I did to quit laxatives and be able to have natural bowel movements. Listen to episode 184, “My 7 Step Protocol For Quitting Laxatives & Fixing Your Gut Health,” to hear the whole journey—you can listen to the full episode anywhere you listen to podcasts (including Apple Podcasts here), and you can watch the whole episode on Spotify (available here).
