Improve your Gut Health with these Creamy Gochujang Butter Beans
In my late 20s and early 30s, I was terrified to eat around people. One of the main reasons was that I would constantly get bloated & experience digestive issues.
In my 3L year of law school, I went on a spring break trip with 6 of my friends, and for 7 days, I didn’t eat. I was terrified that anything I ate would make me bloated and uncomfortable, and I didn’t want to ruin the trip.
After I finished law school and took the bar exam, I had the time and space to start investigating my gut issues. I went to functional health doctors, acupuncturists, alternative medicine practitioners, and more.
I took tests, like food sensitivity tests, muscle testing, and more.
I was convinced that I was sensitive to a laundry list of foods, including gluten, nuts, tons of veggies, all grains, and more. On top of that, I was vegan, so this this really didn’t leave a whole lot of options of things to eat.
When I started dating someone, this became really magnified. One time we were out to dinner, and the dish that the restaurant brought me had couscous in it even though I had specified I was gluten free. When they brought me the right dish, I was scared to eat it because I was scared they may have made another mistake. I was so terrified that anything I ate would make me bloated, have me in pain, and would inconvenience and burden everyone around me.
It took a while for me to figure this out, but I didn’t have any real food sensitivities. I just had a lot of intestinal permeability—aka, leaky gut.
Intestinal Permeability
Leaky gut, also known as intestinal permeability, is a condition characterized by the increased permeability of the intestinal lining. In a healthy gut, the intestinal lining acts as a barrier that selectively allows nutrients to pass through while preventing harmful substances, such as toxins, bacteria, and undigested food particles, from entering the bloodstream.
The intestinal lining is composed of epithelial cells held together by tight junctions, which act as gatekeepers to control the passage of molecules between the cells. When the integrity of the intestinal barrier is compromised, the tight junctions become loose or damaged, allowing unwanted substances to leak through the intestinal lining and enter the bloodstream.
Several factors can contribute to the development of leaky gut:
1. Diet: Consuming a diet high in processed foods, refined sugars, and unhealthy fats can disrupt the balance of gut bacteria and compromise the integrity of the intestinal lining.
2. Chronic stress: Prolonged stress can lead to increased gut permeability by affecting the release of certain hormones and neurotransmitters that influence gut function.
3. Medications: Certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), antibiotics, and proton pump inhibitors (PPIs), can disrupt the gut microbiome and damage the intestinal lining.
4. Infections: Infections with pathogens like bacteria, viruses, or parasites can cause inflammation and damage to the intestinal barrier.
5. Environmental factors: Exposure to environmental toxins, pollutants, and chemicals can contribute to intestinal permeability.
When the intestinal barrier becomes compromised, harmful substances that leak into the bloodstream can trigger an immune response, leading to inflammation and potentially contributing to various health issues. Leaky gut has been associated with a wide range of conditions, including autoimmune diseases, food sensitivities, allergies, inflammatory bowel diseases (IBD), and metabolic disorders.
To support gut health and reduce the risk of leaky gut, it's essential to maintain a balanced diet rich in fiber, fruits, vegetables, and fermented foods. Additionally, managing stress, avoiding unnecessary medications, and minimizing exposure to environmental toxins can help promote a healthy intestinal barrier.
Symptoms
Intestinal permeability, commonly referred to as leaky gut syndrome, can manifest with various symptoms that affect both the gastrointestinal tract and other systems of the body. While the symptoms can vary from person to person, some common signs of intestinal permeability include:
1. Digestive issues: Individuals with leaky gut may experience symptoms such as bloating, gas, abdominal pain or discomfort, diarrhea, constipation, and indigestion. These symptoms often occur due to inflammation and irritation of the intestinal lining.
2. Food sensitivities: Leaky gut can lead to an increased immune response to certain foods, resulting in food sensitivities or intolerances. Individuals may develop reactions to foods they previously tolerated well, experiencing symptoms such as nausea, vomiting, diarrhea, abdominal cramps, or skin rashes after consuming specific foods.
3. Fatigue and low energy: Chronic inflammation and malabsorption of nutrients associated with leaky gut can lead to fatigue, low energy levels, and feelings of lethargy.
4. Joint pain and muscle aches: Inflammation triggered by leaky gut can contribute to joint pain, stiffness, and muscle aches, resembling symptoms of arthritis or fibromyalgia.
5. Skin issues: Intestinal permeability may be associated with various skin conditions, including acne, eczema, psoriasis, and dermatitis. Skin manifestations can occur due to the immune system's response to toxins and inflammatory mediators leaking into the bloodstream.
6. Brain fog and cognitive dysfunction: Some individuals with leaky gut may experience cognitive symptoms such as brain fog, difficulty concentrating, memory problems, and mood swings. These symptoms can result from inflammation and the gut-brain axis, which connects the gastrointestinal tract to the central nervous system.
7. Autoimmune conditions: Intestinal permeability has been linked to autoimmune diseases, such as rheumatoid arthritis, lupus, multiple sclerosis, and Hashimoto's thyroiditis. Autoimmune disorders occur when the immune system mistakenly attacks healthy tissues in the body, leading to inflammation and tissue damage.
8. Allergies and respiratory issues: Individuals with leaky gut may be more prone to developing allergies, asthma, or respiratory issues due to an overactive immune response and systemic inflammation.
9. Anxiety and Depression: The gut produces neurotransmitters like serotonin and dopamine, which play crucial roles in mood regulation. Imbalances in gut bacteria and increased intestinal permeability may lead to disruptions in neurotransmitter production, contributing to symptoms of anxiety and depression.
10. Mood Swings: Fluctuations in gut health can affect hormone levels and neurotransmitter activity, leading to mood swings and irritability.
11. Stress Response: Chronic inflammation and imbalances in gut bacteria can activate the body's stress response system, leading to heightened stress levels and difficulty managing stressors.
12. Poor Sleep: Imbalances in gut bacteria and systemic inflammation may affect sleep quality and contribute to insomnia or disrupted sleep patterns.
13. Food Cravings: Dysfunctional gut microbiota can influence food cravings and preferences, potentially leading to unhealthy eating habits and emotional eating.
It's important to note that while these symptoms may indicate the presence of intestinal permeability, they can also result from other underlying health conditions. If you suspect you have leaky gut or experience persistent symptoms, it's advisable to consult with a healthcare professional for proper evaluation and management.
Rebuilding the Gut Lining
Healing from intestinal permeability requires a holistic approach that addresses both physical and emotional factors. Here's a comprehensive mind-body approach to strengthening the gut lining and promoting healing:
1. Nutrient-Dense Diet:
Focus on whole, unprocessed foods: Emphasize a diet rich in fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. Avoid processed foods, refined sugars, and artificial additives, which can exacerbate inflammation and contribute to gut dysfunction.
Include gut-healing foods: Incorporate foods rich in nutrients that support gut health, fermented foods (like sauerkraut, kimchi, and kombucha), and foods with amino acids (like beans, lentils, and legumes in general).
Prioritize fiber-rich foods: Consume plenty of soluble and insoluble fiber from sources like fruits, vegetables, whole grains, nuts, and seeds. Fiber supports healthy digestion, promotes regular bowel movements, and provides nourishment for beneficial gut bacteria.
Eat glutamine-rich foods like beans, lentils, soy-based products, quinoa, nuts & seeds, spinach, cabbage, spirulina, and bamboo shoots.
Include foods rich in natural digestive enzymes, like papayas, pineapple, mango, kiwi, avocado, and fermented foods.
Eat foods rich in prebiotic fiber, such as: chicory root, sunchokes, garlic, onions, leeks, asparagus, bananas, and apples.
2. Nervous System Regulation
Mindfulness practices: Engage in stress-reducing activities such as mindfulness meditation, deep breathing exercises, yoga, or tai chi. These practices can help calm the nervous system, reduce inflammation, and support overall well-being.
Therapy or counseling: Consider seeking support from a therapist or counselor to explore and address any underlying emotional issues contributing to stress or anxiety. Therapy can provide valuable tools for coping with stress and promoting emotional resilience.
Time in nature: Spend time outdoors in nature, which has been shown to reduce stress levels, improve mood, and support overall health. Take walks in the park, hike in the mountains, or simply sit and observe the natural world around you.
3. Sleep Hygiene:
Prioritize sleep: Aim for seven to nine hours of quality sleep per night to support optimal health and healing. Establish a relaxing bedtime routine, limit exposure to screens before bed, and create a comfortable sleep environment conducive to restorative sleep.
Consistent sleep schedule: Maintain a regular sleep-wake cycle by going to bed and waking up at the same time each day, even on weekends. Consistency in sleep patterns helps regulate circadian rhythms and promote better sleep quality.
Stop eating 11 hours before you intend to wake up the next day.
4. Movement and Exercise:
Gentle movement: Engage in low-impact activities like walking, cycling, swimming, or yoga to promote circulation, reduce stress, and support overall well-being. Avoid high-intensity exercise that may exacerbate stress or inflammation.
Mindful movement practices: Incorporate mindful movement practices such as qigong or gentle stretching to promote relaxation, body awareness, and stress reduction. These practices can help release tension and improve emotional balance.
5. Connection and Community:
Social support: Cultivate meaningful connections with friends, family, or support groups to foster a sense of belonging and emotional support. Sharing experiences and receiving empathy from others can help reduce stress and promote emotional resilience.
Volunteer or engage in community activities: Get involved in activities that contribute to your community or support causes you care about. Helping others and contributing to something larger than yourself can provide a sense of purpose and fulfillment.
By addressing the physical, emotional, and environmental factors that contribute to gut health and overall well-being, you can support the healing process and strengthen the gut lining. It's essential to listen to your body, prioritize self-care, and seek professional guidance as needed to develop a personalized approach to gut healing and holistic wellness.
This Dish
This bowl is probably in my top 3-5 things I’ve ever made. The flavors are so complex & complementary, I drool just thinking about it.
It starts with butterbeans in a creamy gochujang sauce, topped with charred broccolini, and roasted enoki mushrooms, and drizzled with a high-fiber peanut-ginger sauce. Then I add the raw toppings, which add some crunch & freshness to cut the richness— we have shredded purple cabbage, shredded watermelon radish, shredded cucumber, scallions, cilantro, kimchi, fermented onions (you could also use sugar-free pickled red onions, you wouldn’t get the probiotic benefit of fermented, but you do get that from other ingredients in the dish), and goji berries. I added some star flowers for a peppery punch & pop of pink, and borage flowers to complement the cucumbers and provide something else that’s refreshing, and pansies, which are primarily decorative; but honestly, this dish is stunning even without the flowers.
How it Helps
Here is how this dish improves your gut barrier, strengthens your gut microbiome, helps heal intestinal permeability, keeps your tummy flat, and keeps you regular:
Fiber: Butternut squash, butterbeans, navy beans, cucumber, purple cabbage, radishes, broccolini, enoki mushrooms, goji berries - These ingredients are rich in fiber, which supports regular bowel movements, reduces constipation, and promotes the growth of beneficial gut bacteria.
Prebiotics: Butternut squash, garlic, onion, radishes, broccolini, goji berries - These ingredients contain prebiotic fibers that feed the beneficial bacteria in the gut, helping to strengthen the gut microbiome and improve overall digestive health.
Probiotics: Miso, gochujang, kimchi, fermented red onion - Fermented foods contain probiotics, which are beneficial bacteria that help maintain a healthy balance of gut flora and may contribute to improved gut barrier function.
Anti-inflammatory compounds: Ginger, garlic, goji berries, purple cabbage - These ingredients contain anti-inflammatory compounds that can help reduce inflammation in the gut, potentially alleviating symptoms of leaky gut and improving overall gut health.
Digestive enzymes: Ginger, garlic - Both ginger and garlic contain digestive enzymes that aid in the breakdown of food, improving digestion and nutrient absorption while reducing the risk of bloating and stomach discomfort.
Healthy fats: Cashews, peanut butter - These ingredients provide healthy fats that support gut health by promoting the production of anti-inflammatory compounds and supporting the integrity of the gut barrier.
Antioxidants: Goji berries, butternut squash, purple cabbage - Rich in antioxidants, these ingredients help protect the gut lining from oxidative stress and damage, promoting gut barrier integrity and overall digestive health.
Glutamine: the butterbeans, navy beans, cashews, peanut butter, and garlic are all rich in glutamine, which helps rebuild the gut barrier, helping heal intestinal permeability.
Regularity: the high fiber content, especially the prebiotic fiber from the beans, paired with the healthy fats from the cashews and peanut butter really helps things get moving down there. Plus, ginger increases gut motility, helping things get moving.
These ingredients come together in this dish to provide your body with a diverse array of nutrients that support gut health from multiple angles, including fiber for regularity, prebiotics and probiotics for gut microbiome balance, anti-inflammatory compounds for gut healing, and antioxidants for gut barrier protection.
Other Benefits
This bowl is not only beneficial for gut health but also offers various advantages for skin and mood:
Butternut squash: Rich in beta-carotene, vitamins A and C, butternut squash supports skin health by promoting collagen production and protecting against UV damage. Its high fiber content also aids in regulating blood sugar levels, which can contribute to stable mood.
Cashews: These nuts are packed with nutrients like zinc, magnesium, and antioxidants, which support skin health by reducing inflammation and promoting cell regeneration. Additionally, cashews contain tryptophan, a precursor to serotonin, the "feel-good" neurotransmitter that plays a role in mood regulation.
Medjool dates: High in antioxidants and fiber, medjool dates contribute to skin health by fighting oxidative stress and supporting digestion, which can indirectly impact skin appearance. They also contain natural sugars that provide a quick energy boost and may help improve mood.
Cucumber: With its high water content and hydrating properties, cucumber helps keep the skin moisturized and can reduce puffiness and inflammation. Additionally, its refreshing flavor can have a cooling effect, promoting a sense of calm and relaxation.
Purple cabbage: Rich in vitamin C and anthocyanins, purple cabbage supports collagen production and protects the skin from oxidative damage. Its vibrant color also adds visual appeal to the dish, which can enhance the mood and make the dining experience more enjoyable.
Ginger: Known for its anti-inflammatory properties, ginger can help alleviate skin conditions like acne and eczema by reducing inflammation. Its spicy flavor stimulates the senses and can have a warming effect, promoting feelings of comfort and well-being.
By making these bowls, you not only support gut health but also nourish your skin and uplift your mood, contributing to overall health and vitality.
The Recipe
Creamy Gochujang Sauce Ingredients:
1 small butternut squash (about 2 cups cooked butternut squash, mashed)
1 cup raw cashews, soaked
2 pitted medjool dates
5 tbsp gochujang (I like to buy a gochujang that is in the refrigerated section so that it has live probiotics)
2-3 tbsp chickpea miso
1.25 cups water
3 cloves garlic
Peanut Sauce Ingredients:
1 can navy beans, strained & rinsed
7 pitted medjool dates
3/4 cup water
3 cloves garlic
a big knob of fresh ginger, peeled
7 tbsp peanut butter (make sure your PB is sugar free & doesn’t have weird oils added to it)
1/2 cup organic tamari
1 tbsp chickpea miso
Bowl Ingredients (note—the measurements are loose here. measure with your heart & feel free to modify. I also love having this bowl with a little avocado on top):
2-3 cans butterbeans, drained & rinsed
1 bunch broccolini
1 package enoki mushrooms
3-4 Persian cucumbers (or you could 1 big)
1-2 radishes. I used watermelon radish because they’re so pretty, but any type of radish you can find is fine tbh
1/4 head of purple cabbage
a handful of cilantro
2-4 scallions. I cut them into thin strands purely for aesthetic purposes, but you can chop them however
2-3 tbsp kimchi
2-3 tbsp fermented onions
4 tbsp goji berries
Instructions:
soak cashews overnight, or for 10 minutes in hot water
preheat oven to 350F
cut butternut squash in half length wise, scoop out the seeds, and roast until fully cooked through. It took about 40 minutes for me on the “convection bake” setting, but it really depends on squash size
put oven on 415F convection roast
remove the bottom part of the enoki mushrooms, spray with a bit of avocado oil
spray broccolini with a bit of avocado oil
roast both until a little browned, roughly 15-20 minutes
strain & rinse your cashews
blend all of your sauce ingredients together and set aside
strain & rinse your butterbeans, toss with the gochujang sauce
chop your cabbage, radishes, and cucumbers. I used a mandolin to get super thin slices, but you can do it by hand
to assemble the bowls: scoop some butterbeans, add the broccolini and mushrooms, drizzle with peanut sauce, add your fresh veggies, add scallions, cilantro, kimchi, and fermented onions; then top with goji berries and ENJOY!
