Get Lean & Vibrant with Green Papaya

Two summers ago was pretty rough for me.

I was dealing with a thyroid issue, had gained a little bit of weight, and felt really weighed down all the time. Because of the thyroid issue, I was so fatigued all the time, which caused me to overeat and feel tired.

I felt really uncomfortable in my body.

All of the excess calories were not only reflected in my body composition, but was also really slowing down my digestion and causing more bloating & constipation.

All summer long, I felt like a shell of myself.

I wasn’t confident. I didn’t feel good about myself. I had a hard time getting dressed, and was spending so much money on baggy clothes so that I could hide myself.

I vowed to never have a summer like that again.

Last summer was the polar opposite.

I was working out, my thyroid was under control, and I wasn’t using food to self-soothe.

But something else was going on: I was in the process of quitting my dependence on magnesium oxide.

My Constipation & Bloating Background

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.

The Shift

There are a lot of changes I’ve made since 2 summers ago:

I workout consistently.

I have a daily nervous system regulation practice that helps me have energy, helps me be more mentally resilient, and helps me not seek out food for comfort.

I have a daily mindfulness practice that allows me to be more mindful and present while eating.

I am off of magnesium oxide and have regular bowel movements.

I make dishes like this one that help me debloat, stay regular, and feel light and vibrant in my body.

This Dish

green papaya, Persian cucumber, raw carrot, purple daikon radish, sugar snap peas, @smalltowncultures purple sauerkraut, cilantro, chives & chive blossoms, tamarind-peanut sauce, cornflowers, borage, cilantro blossoms, nasturtiums, mizuna flowers

this dish is inspired by a Thai Green Papaya salad, but it’s modified because it has no sugar, no animal products, and slightly tweaked to achieve the results I want; while still being really refreshing & satisfying

The Benefits

I designed this salad to nourish your overall gut health, strengthen your gut microbiome, help keep you regular & debloat. specifically:

• Green Papaya, Purple Daikon, Raw Carrots, Sugar Snap Peas are high in dietary fiber, which is essential for healthy digestion. Fiber adds bulk to the stool, promotes regular bowel movements, and prevents constipation. It also supports the growth of beneficial gut bacteria, enhancing overall gut health.

• Green Papaya is rich in papain, a proteolytic enzyme that aids in protein digestion and reduces bloating by improving digestive efficiency.

• Ginger contains digestive enzymes like zingibain, which helps break down proteins and aids in digestion, reducing bloating and discomfort.

• Cucumber, Raw Carrots, Purple Daikon, Sugar Snap Peas, Lime are rich in vitamins A, C, and other antioxidants that help reduce inflammation in the gut, protect cells from damage, and support overall digestive health.

• Dulse contains antioxidants, vitamins A, C, and E, which contribute to reducing oxidative stress and inflammation in the gut.

• Miso is a fermented food that provides probiotics, beneficial bacteria that support a healthy gut microbiome, improve digestion, and enhance immune function.

• Cucumber & lime are really hydrating, which is crucial for preventing constipation. Cucumber also provides electrolytes like potassium, which supports fluid balance and digestive health.

• Ginger & chili llakes both contain anti-inflammatory compounds (gingerols in ginger and capsaicin in chili flakes) that can reduce inflammation in the digestive tract, improving gut health and reducing bloating.

• Tamarind contains polyphenols with anti-inflammatory properties that can soothe the digestive tract and improve bowel function.

• Peanut Butter provides healthy fats that are important for overall health and can help maintain a healthy digestive system. Healthy fats are essential for nutrient absorption and can help soothe the digestive tract. When paired with the soluble fiber from the veggies, the healthy fats can create a bit of a laxative effect.

• Lime & dates provide essential vitamins and minerals. Lime is rich in vitamin C, which aids in collagen production for gut lining integrity. Dates provide a range of minerals like potassium, magnesium, and calcium, which are essential for muscle function, including the muscles involved in peristalsis.

• Miso & peanut butter provide plant-based proteins and essential amino acids that support tissue repair and the production of digestive enzymes.

• Tamarind contains tartaric acid, which can have a mild laxative effect by increasing intestinal motility, thereby aiding in the movement of the stool through the digestive tract.

• The natural sugars in tamarind, like fructose and sucrose, can attract water into the colon through osmosis, which can soften the stool and promote bowel movements.

• Green papaya contains natural sugars that can act as prebiotics, feeding beneficial gut bacteria. These bacteria play a role in maintaining regular bowel movements and overall gut health.

• Because we are using green papaya vs. ripe papaya, it actually has very little fructose. It’s sugars are primarily starches (which would convert into glucose, fructose, and sucrose if we were to allow the fruit to ripen). This makes the dish really suitable for food combining, because it’s really the fructose that we want to separate from vegetables in food combining; but because green papaya is not ripe and doesn’t have the fructose, we can treat it like a raw vegetable for food combining purposes.

The Recipe

Tamarind-Peanut Sauce Ingredients:

• 1 cup water

• 4 tbsp peanut butter

• 1/2 tsp chili flakes

• 1/4 tsp dulse flakes

• 2 tbsp white miso

• 3 tbsp tamari

• 1 tbsp tamarind paste (see “links” for the brand I used)

• 4 pitted medjool dates

• 2 pinky-sized knobs of fresh ginger

• 1 whole, peeled, lime

Other Ingredients:

• 1/2 green papaya

• 3 Persian cucumbers

• 3 carrots

• 1 radish

• a handful of cilantro & chives

• 1 cup or so sugar snap peas

Instructions:

1. Combine all the sauce ingredients in a high speed blender & blend until super smooth

2. Cut a green papaya in half length wise, scoop the seeds out, and use a veggie peeler to peel the skin

3. Use a grater or mandolin to julienne

4. Julienne the carrots, cucumber, and radish too

5. Combine all of the ingredients & toss with dressing (you may have leftover dressing, just depends on how saucy you like things)

6. Enjoy!

Links & Brands from this Recipe

• Read your BP jars to make sure there’s no sugar, palm oil, or really anything other than peanuts and maybe salt. I like Once Again brand or the Whole Foods brand

• This is the tamarind paste I used

• I buy my tamari from Thrive Markets

• I used Miso Masters white miso in this

• This is the mandolin I used

• IF YOU USE A MANDOLIN, PLEASE PLEASE PLEASE USE MESH GLOVES, These are the ones I use

For More on Constipation…

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 186, “My 7 Step Protocol For Quitting Laxatives & Fixing Your Gut Health, Pt. II” 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).