Nori Beets

My 20s were a decade of gut issues.

I was completely dependent on laxatives, and would take them by the fistful every night.

My tummy always hurt, was often distended, and seemed to get bloated without any provocation.

I hated taking laxatives, but when I didn’t, I would not eliminate at all. Even with laxatives, I often didn’t feel like I was getting really empty.

During this time, my parents bought themselves a juicer, and went through an intense juicing phase. My mom’s favorite juice was apple, beets, and carrots.

One time, when I was at their house, I noticed something interesting:

After I had the juice, I went to the bathroom.

I started experimenting with it, and finally figured this out: every time I drank fresh pressed beet juice, I poo’d.

just a girl and her beets

The Magic of Beets

Part of the reason why this beet juice made me poo was that fresh, cold-pressed juice has live enzymes & electrolytes that help draw the water into your colon. And as we know, hydrating your colon will always prompt a good BM.

But the other part of it is beets themselves.

Beets have a few properties that make them excellent bowel movers:

1. FIBER & WATER CONTENT — Beets are packed with fiber, primarily insoluble fiber, which adds bulk to your stool and helps promote regular bowel movements. One cup of beets contains about 3.8 grams of fiber. This fiber helps stimulate peristalsis (the wave-like contractions of the intestines), which pushes food through your digestive tract, reducing the risk of constipation. Plus, they have a high water content, which is crucial for softening stool and making it easier to pass.

2. STIMULATE BILE PRODUCTION — Beets stimulate bile production, which is critical for breaking down fats and aiding digestion. Bile also acts as a natural laxative, facilitating smoother bowel movements. This can be especially helpful in cases of sluggish digestion that lead to constipation.

3. RICH IN BETALAINS — Betalains, the pigments that give beets their vibrant color, have anti-inflammatory and antioxidant properties. These compounds support overall gut health and reduce inflammation in the digestive tract, which can help prevent blockages in the intestines and ensure the smooth passage of food.

4. SUPPORTS LIVER DETOXIFICATION — Beets contain compounds like betaine that support liver detoxification. A healthy liver promotes better digestion and helps clear out toxins more efficiently, reducing the strain on your digestive system and helping you maintain regular bowel movements.

5. NITRATES & NITRIC OXIDE — Beets contain natural nitrates, which the body converts into nitric oxide. Nitric oxide helps relax blood vessels and may improve blood flow to the digestive system, which helps enhance gut motility & ensure the digestive system functions optimally, helping you eliminate.

Sooooooooo if you struggle with constipation the way that I used to, I emphatically recommend trying beets; and I even more strongly recommend trying THIS beet dish because it’s so fucking good but also because I paired the nutrients for maximum gut health benefits.

This Dish

roasted heirloom beets, lime, gochugaru tahini, cilantro, nori

something about me: my food will not only always taste good & be good for you—it’ll also always be beautiful

The Benefits

good for constipation & moving your bowels. specifically:

• the combination of soluble fiber from the beets & the healthy fats from sesame create a laxative-like effect. the soluble fiber adds bulk, and the healthy fats lubricate your colon, allowing you to eliminate easily

• beets & limes stimulate bile production, which helps digest fats and move food along the digestive tract; and betalains, the antioxidants in beets, reduce inflammation and improve gut motility

• the capsaicin in gochugaru gently stimulates the digestive system, which promotes better circulation in the intestines & enhances gut motility

• garlic contains inulin, a prebiotic fiber that supports healthy gut bacteria. a balanced gut microbiome is essential for regular bowel movements

• nori is rich in magnesium, which helps relax digestive muscles, improving motility. it’s also high in iodine, which supports thyroid function and indirectly aids digestion; and nori contains fiber and alginates, which add bulk to stool and encourage water absorption in the intestines, making it easier to pass

no it’s so good

Ingredients:

• 5 beets-- if you have access, I recommend buying various types of beets. I used red, golden, flame badger, and chioggia

• 1 lime

• a handful of nori strips (or cut 1 nori sheet into strips)

• 1/4 cup cilantro

• 1/2 cup Gochugaru Tahini

Dressing Ingredients: (yields more than 1 serving):

• 1/2 cup tahini

• 3/4 cup water

• 1 tbsp gochugaru flakes (can sub regular red chili pepper flakes)

• 2 cloves garlic

• 1 lime, peeled

• 1/3 cup tamari

• 4 tbsp rice vinegar

• 2 tbsp toasted sesame oil

Instructions:

1. Preheat oven to 375F convection roast

2. Wash your beets, and place them on a lined baking tray to roast. Roasting time depends on the size of the beets, but usually 45 min for small ones, and up to 90 minutes for bigger ones. Just check on them here and there and see if a fork can comfortably go through

3. Blend all the dressing ingredients together until super super smooth

4. Once the beets are cooked through, let them cool for a bit, and then peel them

5. I like to slice them into segments, and I often put my gold ones mixed with the red ones so the red ones color the gold ones a little. this is completely unnecessary, it's just for aesthetic purposes

6. To assemble:

   1. put the sauce in the bottom of a bowl

   2. add beets on top

   3. squeeze lime juice

   4. add cilantro

   5. add nori

   6. enjoy!

the squeeze of lime is very much not optional to me

Links

• I bought my gochugaru at the farmer’s market, but you can find it at an asian grocer. if you can’t find any, you can sub regular chili flakes

• I use and loooove this tahini

• Hopefully I didn’t miss anything, but just in case, here is a roundup of links to my common recipe ingredients

For More on Gut Health & Bloating

If you want more recipes that will help you debloat & eliminate regularly, I highly recommend checking out my [free] Gut Health Cookbook, which has 5 yummy, gut-friendly, recipes. You can download it here.