Detox Your Gut, Body, & Mind with this Plant-Based Caesar
A few years ago, my best friend confided in me that she was really struggling with raising her toddler. She said he was defiant, irritable, and would have a lot of tantrums.
A few weeks after she told me, I followed up with her and asked how everything was going, and she said something I found shocking: she said that she put her toddler on a gut cleanse protocol, and he had a full 180. Rather than the tantrum-laden, no-yelling, breakdown-ready boy she was working with before; he was now gentle, sweet, and docile.
Forever fascinated by people who manage to heal themselves and improve their personalities, I became intrigued.
I mean…hello…if I could do a little gut cleanse and have a full personality 180, I think my parents/boyfriend/friends/the people who man the FedEx customer service phones would all appreciate that.
So I started doing some research…
Your Gut & Your Mood
The gut microbiome plays a crucial role in regulating various physiological functions, including digestion, metabolism, immune function, and even mood and behavior. When the balance of beneficial and harmful microorganisms in the gut is disrupted, it can lead to a condition known as dysbiosis, which has been linked to a range of health issues, including mood disorders and behavioral changes. Here’s how:
Inflammation:
Dysbiosis can lead to increased intestinal permeability, commonly referred to as "leaky gut." This allows harmful bacteria, toxins, and other molecules to leak into the bloodstream, triggering an immune response and chronic inflammation.
Chronic inflammation has been linked to mood disorders such as depression and anxiety. Inflammatory cytokines can disrupt neurotransmitter function in the brain, affecting mood-regulating pathways.
Neurotransmitter Production:
The gut microbiome plays a significant role in the production and regulation of neurotransmitters, such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are involved in mood regulation.
Harmful microorganisms in the gut can produce metabolites that interfere with neurotransmitter synthesis and signaling, potentially leading to imbalances associated with mood disorders.
Serotonin Regulation:
The majority of serotonin, a neurotransmitter involved in mood regulation, is produced in the gut. Dysbiosis can disrupt serotonin synthesis and signaling pathways, affecting mood and emotional well-being.
Parasites and Candida overgrowth can produce metabolites that interfere with serotonin production and absorption, contributing to mood disturbances.
Gut-Brain Axis Communication:
The gut and the brain communicate bidirectionally through the gut-brain axis, a complex network of neural, hormonal, and immune signaling pathways.
Dysbiosis and the presence of harmful microorganisms can disrupt gut-brain communication, influencing mood, cognition, and behavior.
Neuroinflammation:
Dysbiosis-associated inflammation in the gut can trigger neuroinflammation in the brain, leading to changes in neuronal structure and function.
Neuroinflammation has been implicated in the development of mood disorders, cognitive impairments, and behavioral changes.
Stress Response:
Dysbiosis can dysregulate the hypothalamic-pituitary-adrenal (HPA) axis, the body's central stress response system. Chronic stress can exacerbate dysbiosis, creating a vicious cycle.
Dysregulated stress responses have been linked to mood disorders and behavioral changes, including increased anxiety and irritability.
Gut dysbiosis and the presence of harmful microorganisms like parasites or Candida can disrupt the delicate balance of the gut microbiome, leading to inflammation, neurotransmitter imbalances, altered gut-brain communication, and dysregulated stress responses. These disruptions can contribute to mood disorders, behavioral changes, and other mental health issues. Addressing gut dysbiosis through dietary and lifestyle interventions, along with targeted antimicrobial treatments when necessary, may help restore balance and support mental well-being.
Your Detoxification Pathways
Our bodies have several detoxification pathways that are responsible for removing toxins, waste products, and harmful substances from the body. These pathways include:
Liver Detoxification: The liver is the primary organ responsible for detoxification. It processes toxins and other substances, making them easier to excrete from the body. The liver's detoxification process involves two main phases:
Phase I: In this phase, enzymes in the liver break down toxins into intermediate metabolites.
Phase II: In this phase, the intermediate metabolites are conjugated (attached) to molecules that make them water-soluble and easier to excrete.
Kidney Filtration: The kidneys filter waste products and toxins from the blood, which are then excreted in the urine.
Gastrointestinal Elimination: The gastrointestinal tract plays a crucial role in detoxification by eliminating toxins and waste products through bowel movements.
Lymphatic System: The lymphatic system helps remove toxins and waste products from tissues and carries them to the bloodstream for elimination.
Supporting our detox pathways is essential for maintaining overall health and well-being for several reasons:
Elimination of Toxins: Our bodies are constantly exposed to toxins from the environment, food, water, and other sources. Supporting detox pathways helps ensure efficient removal of these toxins, preventing them from accumulating in the body and causing harm.
Optimal Organ Function: By supporting liver detoxification and other detox pathways, we help maintain the proper function of vital organs like the liver, kidneys, and gastrointestinal tract.
Prevention of Chronic Disease: Accumulation of toxins in the body can contribute to the development of chronic diseases such as liver disease, kidney disease, cardiovascular disease, and cancer. Supporting detox pathways may help reduce the risk of these diseases.
Promotion of Overall Health: Detoxification supports overall health and vitality, promoting energy levels, mental clarity, and emotional well-being.
There is a close relationship between our detox pathways, the gut microbiome, and mood-related issues such as anxiety, depression, and irritability. The gut microbiome plays a crucial role in detoxification by metabolizing and eliminating toxins and waste products. Dysbiosis, or imbalance in the gut microbiome, can impair detoxification processes and lead to toxin accumulation in the body.
Furthermore, toxins and harmful substances can disrupt the delicate balance of neurotransmitters and hormones in the body, affecting mood, cognition, and behavior. Chronic exposure to toxins can contribute to inflammation, oxidative stress, and neuroinflammation, which have been implicated in the development of mood disorders.
By supporting our detox pathways through a healthy diet, lifestyle modifications, and targeted interventions, we can help optimize detoxification processes, support gut health, and promote mental well-being. This may involve consuming a nutrient-rich diet, staying hydrated, avoiding exposure to environmental toxins, managing stress, and incorporating detox-supportive herbs and supplements when necessary.
This Dish
This gluten-free, oil free, fully vegan, and super healthy Caesar salad uses the traditional romaine, but the dressing is made using cashews instead of oil, the combination of cashews + notch + miso to substitute the cheese, dulse instead of anchovies, and Ella’s flats instead of croutons.
The Benefits
It has the same tangy, creamy flavor profile as a traditional caesar, only instead of inflammatory ingredients, this one is loaded with ingredients that support your gut health, mood, detoxification pathways, and more. Specifically:
Rich in Healthy Fats: Cashews are a good source of healthy fats, including monounsaturated and polyunsaturated fats. These fats support gut health by promoting the production of anti-inflammatory compounds and maintaining the integrity of the gut lining.
Source of Fiber: Romaine, cashews, and all the seeds in the crackers contain dietary fiber, which is essential for digestive health. Fiber promotes regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria. A healthy gut microbiome is associated with improved mood and emotional well-being.
Hydration Support: Romaine lettuce has a high water content, which helps keep the body hydrated. Proper hydration is essential for optimal digestion, nutrient absorption, and detoxification processes in the body.
Provides Essential Nutrients: Cashews are rich in vitamins and minerals, including magnesium, zinc, and vitamin E; romaine lettuce is rich in vitamins and minerals, including vitamin K, vitamin A, folate, and potassium. These nutrients play vital roles in various physiological processes, including immune function, energy production, and detoxification pathways.
Source of Omega-3 Fatty Acids: Dulse & hemp seeds contains omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids have anti-inflammatory properties and support brain health, which can positively impact mood and emotional well-being.
Rich in Probiotics: Miso is a fermented food, which means it contains beneficial probiotic bacteria that support a healthy gut microbiome. Probiotics help maintain the balance of gut bacteria, support digestion, and strengthen the gut barrier, which is essential for overall gut health and immune function.
Liver Support: Lemons contain compounds like d-limonene, which have been studied for their potential benefits in supporting liver health and detoxification processes.Garlic contains sulfur-containing compounds that support liver detoxification processes. These compounds help activate enzymes involved in detoxification and enhance the elimination of toxins from the body, thereby supporting overall detoxification pathways. Supporting liver function is essential for overall detoxification and maintaining optimal health.
Contains Antioxidants: Cashews contain antioxidants such as vitamin E and selenium, which help neutralize free radicals and reduce oxidative stress in the body; mustard seeds contain antioxidants such as selenium and flavonoids; romaine lettuce contains various antioxidants, including vitamin C, beta-carotene, and flavonoids; dulse contains antioxidants such as vitamins C and E, as well as flavonoids and carotenoids. These antioxidants help combat oxidative stress and inflammation in the body, which can contribute to various health issues, including digestive discomfort and mood disturbances. Lower levels of oxidative stress are associated with improved mood and emotional regulation.
Supports Digestive Health: The citric acid found in lemons may stimulate stomach acid production, which can aid in digestion and promote optimal nutrient absorption. Additionally, lemon water has been used traditionally to relieve symptoms of indigestion and bloating.
Prebiotic Effects: Garlic contains fructans, a type of prebiotic fiber that serves as food for beneficial gut bacteria; and the fiber in garlic, dulse, & romaine lettuce may have prebiotic effects, promoting the growth of beneficial gut bacteria. A balanced gut microbiome is essential for gut health, immune function, and mental well-being.
Rich in B Vitamins: Nutritional yeast is a significant source of B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin). These vitamins play crucial roles in energy metabolism, nervous system function, mood regulation, and detoxification processes.
Contains Essential Minerals: Dulse is rich in essential minerals such as iodine, iron, magnesium, calcium, and potassium. These minerals play vital roles in various physiological processes, including digestive health, energy metabolism, and neurotransmitter synthesis. Adequate intake of minerals supports overall health and may positively impact mood and emotional regulation.
Antimicrobial Effects: Garlic has potent antimicrobial properties due to its high content of sulfur compounds, such as allicin. These compounds have been shown to help combat harmful bacteria, viruses, fungi, and parasites in the gut, promoting a balanced microbial environment and reducing the risk of gut infections. Additionally, some research suggests that the antimicrobial properties of lemons may help inhibit the growth of harmful bacteria in the gut, supporting a healthy balance of gut microbiota.
Supports Neurotransmitter Production: Cashews contain amino acids that are precursors to neurotransmitters like serotonin and dopamine, which play key roles in mood regulation and emotional well-being. Consuming cashews may support the production of these neurotransmitters, promoting a positive mood and emotional balance.
Rich in Vitamin C: Lemons are a potent source of vitamin C, a powerful antioxidant that helps reduce inflammation, protect cells from damage, and support immune function. Vitamin C also promotes the production of collagen, which is essential for maintaining the integrity of the gut lining and supporting digestive health.
Detoxification Support: Cashews contain compounds like glutathione, a powerful antioxidant that plays a key role in the body's detoxification pathways. Glutathione helps neutralize toxins and free radicals, supporting liver health and overall detoxification processes. Black pepper may support detoxification pathways by enhancing liver function and aiding in the elimination of toxins from the body. Romaine lettuce & dulse contain chlorophyll, a green pigment with detoxifying properties. Chlorophyll helps support liver function, enhances detoxification processes, and may aid in the elimination of toxins from the body.
May Improve Energy Levels: The B vitamins found in nutritional yeast are involved in energy production pathways within the body. Adequate B vitamin intake supports cellular energy metabolism, which can improve energy levels and mood stability.
May Support Thyroid Health: The iodine content in dulse supports thyroid function, which plays a crucial role in metabolism, energy production, and mood regulation. Proper thyroid function is essential for overall health and well-being.
Anti-inflammatory Properties: Cashews contain bioactive compounds with anti-inflammatory properties, which may help reduce inflammation in the gut and throughout the body. Piperine, the active compound in black pepper, has been found to possess anti-inflammatory properties, which can help reduce inflammation in the gut and throughout the body. Garlic contains compounds like diallyl sulfide and diallyl disulfide, which exhibit anti-inflammatory properties. Chronic inflammation is linked to various health issues, including digestive disorders and mood disorders.
Anti-parasitic effects: Garlic contains allicin, a compound with potent antimicrobial properties. Allicin has been studied for its ability to inhibit the growth of various pathogens, including parasites. Garlic is considered to be one of the most anti-parasitic foods. Pumpkin seeds are rich in nutrients like zinc and cucurbitacin, which have been studied for their potential anti-parasitic effects. Some research suggests that pumpkin seeds may help expel intestinal parasites from the body.
Anti-candida: this dish is overall fits really well into a candida diet because of its focus on whole foods, and the exceptionally low sugar content, but it also contains several candida-fighting ingredients like: garlic, which contains compounds like allicin, that have natural antifungal properties; and miso, a fermented food that contains probiotic bacteria, which support a healthy gut microbiome & can help restore balance to the gut flora and reduce Candida overgrowth.
The Recipe
Dressing Ingredients:
1 cup raw cashews, soaked
1 cup water
5 tbsp dijon mustard (I used Mille brand…you can use whatever, just check the label because some brands have sugar!)
2 tbsp dulse flakes
2 lemons, peeled
3 tbsp nutritional yeast
1/2 tsp black pepper
4 cloves garlic
3 tbsp white or chickpea miso
2 tbsp tamari
Salad Ingredients:
2 heads of romaine
1/2 bag of Ella’s flats. I used the hemp flavor, but you can use whatever you want
Freshly cracked pepper
1 cashew
Instructions:
Soak cashews overnight in room temperature water, or for 10 minutes in hot water
Drain & rinse the cashews
Use a knife to cut the peel off of two lemons. I find it easiest to cut the top & bottom first, so you have a flat surface, then you can cut the peel off the sides. We’re going to blend the whole lemon, with the flesh (sans peel)
Blend all of the dressing ingredients together until super smooth
Chop up all of the romaine & toss with dressing. You may have a bit of dressing left over
Break the Ella’s Flats crackers into smaller pieces, sprinkle on top
Optional: crack some pepper on top, and use a microplane to grate 1 cashew on top to give the appearance of grated Parmesan
More on Guts, Detox, and Mood & Behavior
For more on gut health, the nervous system, emotional regulation, the effect of sugar, and unleashing your inner it girl; listen to episode 178, “3 Tools to Help Unleash Your Inner ‘It Girl’” available everywhere you listen to podcasts (including Apple here), and you can watch the whole video on Spotify (available here).
