Mixed Berry & Cacao Pancakes
When I was a kid, I literally thought my dad was pregnant.
I’m not even joking. He was always really slender all over, but his belly looked like a full gestating person.
I didn’t voice it, but I quietly wondered a) why my dad, as a man, was pregnant; and b) why the pregnancy went on for so long.
It wasn’t until much later that I learned that my dad’s hard, round, looks-like-a-basketball-under-a-shirt belly was just bloating.
I wish I knew then what I know now, because if I did, I would have started my dad on an anti-inflammatory protocol to improve his gut health.
Bloating from Inflammation
Inflammation in the gut can cause bloating due to several interconnected physiological processes. Here’s a detailed explanation of how gut inflammation leads to bloating:
1. Altered Gut Motility
Mechanism:
Inflammation in the gut disrupts the normal contractions of the intestinal muscles, known as peristalsis, which are essential for moving food through the digestive tract.
Impact:
Disrupted peristalsis can slow down or irregularly speed up gut motility, leading to the buildup of gas and fluids, which causes a feeling of fullness and visible bloating.
2. Increased Gas Production
Mechanism:
Inflammation affects the gut microbiota, the community of microorganisms living in the digestive tract. An imbalance in these microorganisms (dysbiosis) can result in increased fermentation of undigested food, particularly carbohydrates.
Impact:
This fermentation process produces excess gas, leading to bloating and discomfort.
3. Fluid Retention
Mechanism:
Inflammation can cause the walls of the intestines to become more permeable, a condition often referred to as "leaky gut." This allows proteins, toxins, and partially digested food particles to pass into the bloodstream, which can trigger immune responses.
Impact:
The immune response can lead to localized swelling and fluid retention in the gut, contributing to a bloated appearance and feeling.
4. Impaired Digestion and Absorption
Mechanism:
Inflammatory conditions, such as Crohn’s disease and ulcerative colitis, can damage the lining of the intestines, impairing the digestive and absorptive functions of the gut.
Impact:
Poor digestion and absorption can lead to the accumulation of undigested food in the intestines, which is then fermented by bacteria, producing gas and causing bloating.
5. Hypersensitivity of the Gut
Mechanism:
Inflammation can make the nerves in the gut more sensitive. This condition, known as visceral hypersensitivity, makes individuals more likely to feel bloated even with normal amounts of gas.
Impact:
The heightened sensitivity causes discomfort and a feeling of bloating with less gas or fluid accumulation than would normally cause symptoms.
6. Increased Cytokine Production
Mechanism:
Inflammation leads to the release of cytokines, which are signaling proteins that mediate and regulate immunity and inflammation.
Impact:
These cytokines can affect the gut-brain axis, altering the perception of gut distension and discomfort, and contributing to feelings of bloating.
Summary:
Inflammation in the gut can lead to bloating through several mechanisms:
Altered gut motility slows or irregularly speeds up the movement of food, causing gas buildup.
Increased gas production results from changes in the gut microbiota and fermentation of undigested food.
Fluid retention from immune responses to increased gut permeability causes localized swelling.
Impaired digestion and absorption due to intestinal damage lead to undigested food fermenting in the gut.
Hypersensitivity of the gut increases the perception of bloating with normal gas levels.
Increased cytokine production affects the gut-brain axis, altering the perception of gut distension.
These factors collectively contribute to the sensation and appearance of bloating associated with gut inflammation. Addressing inflammation through diet, lifestyle changes, and medical treatments can help alleviate bloating and improve overall gut health.
Introducing Polyphenols
One really powerful way of addressing inflammation is via polyphenols.
Polyphenols are a diverse group of naturally occurring compounds found in plants. They are characterized by the presence of multiple phenol units, which are aromatic rings with one or more hydroxyl groups attached. Polyphenols are classified into several categories based on their chemical structure, including flavonoids, phenolic acids, polyphenolic amides, and other polyphenols.
Types of Polyphenols
Flavonoids
Subclasses: Flavonols, flavones, flavanones, isoflavones, flavan-3-ols, and anthocyanins.
Sources: Fruits, vegetables, tea, red wine, and chocolate.
Phenolic Acids
Subclasses: Hydroxybenzoic acids and hydroxycinnamic acids.
Sources: Coffee, fruits, whole grains, and certain vegetables.
Polyphenolic Amides
Examples: Capsaicinoids found in chili peppers.
Sources: Chili peppers and other spicy foods.
Other Polyphenols
Examples: Resveratrol, curcumin, lignans, and ellagic acid.
Sources: Grapes, turmeric, flaxseeds, nuts, and berries.
Health Benefits of Polyphenols
Antioxidant Properties
Polyphenols are potent antioxidants, helping to neutralize free radicals and reduce oxidative stress, which is linked to chronic diseases like cancer, cardiovascular disease, and neurodegenerative disorders.
Anti-inflammatory Effects
They inhibit pro-inflammatory enzymes and cytokines, reducing inflammation throughout the body, which is beneficial for conditions like arthritis and inflammatory bowel disease.
Gut Health
Polyphenols promote the growth of beneficial gut bacteria and inhibit harmful bacteria, enhancing gut microbiota diversity. This supports digestion and helps prevent gastrointestinal issues.
Cardiovascular Health
Polyphenols improve endothelial function, reduce blood pressure, and decrease LDL cholesterol oxidation, thereby lowering the risk of atherosclerosis and other heart diseases.
Blood Sugar Control
They can improve insulin sensitivity and slow the absorption of sugars, which helps in managing blood glucose levels and preventing type 2 diabetes.
Neuroprotective Effects
Polyphenols cross the blood-brain barrier and protect neurons from damage, potentially lowering the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Anti-cancer Properties
Polyphenols have been shown to inhibit the proliferation of cancer cells and induce apoptosis (programmed cell death) in various cancer types.
Polyphenol-Rich Foods
Fruits
Berries (blueberries, strawberries, raspberries)
Grapes and red wine
Apples and pears
Cherries and pomegranates
Vegetables
Leafy greens (spinach, kale)
Broccoli and Brussels sprouts
Onions and shallots
Peppers
Beverages
Tea (green tea, black tea)
Coffee
Red wine
Cocoa and dark chocolate
Nuts and Seeds
Almonds
Walnuts
Flaxseeds
Chia seeds
Legumes
Soybeans and soy products
Lentils
Chickpeas
Black beans
Herbs and Spices
Turmeric
Ginger
Cinnamon
Cloves
Other
Olive oil
Dark chocolate
Whole grains (oats, barley, quinoa)
Polyphenols x Inflammation x Gut Health
Polyphenols are not just anti-inflammatory in general, but are specifically great for bloating & gut health. Here’s why:
Anti-inflammatory Properties of Polyphenols
Reduction of Pro-inflammatory Cytokines
Mechanism: Polyphenols inhibit the production of pro-inflammatory cytokines such as TNF-α, IL-1β, and IL-6.
Impact on Gut Health: By reducing these cytokines, polyphenols decrease the inflammatory response in the gut lining, which can alleviate conditions like inflammatory bowel disease (IBD) and other forms of gut inflammation. This reduction in inflammation can also help minimize bloating caused by inflammatory responses.
Inhibition of NF-κB Pathway
Mechanism: Polyphenols inhibit the NF-κB signaling pathway, a key regulator of inflammation.
Impact on Gut Health: Suppressing this pathway leads to reduced expression of inflammatory genes, thereby lowering overall gut inflammation and associated symptoms such as pain, discomfort, and bloating.
Antioxidant Activity
Mechanism: Polyphenols neutralize free radicals and reduce oxidative stress, which is closely linked to inflammation.
Impact on Gut Health: By reducing oxidative stress, polyphenols help protect the gut lining from damage and inflammation, promoting better digestive health and reducing bloating.
Impact on Gut Microbiota
Prebiotic Effects
Mechanism: Polyphenols act as prebiotics, promoting the growth of beneficial gut bacteria such as Lactobacillus and Bifidobacterium.
Impact on Gut Health: A healthy and balanced gut microbiota supports efficient digestion and nutrient absorption, reduces gas production, and minimizes bloating.
Inhibition of Pathogenic Bacteria
Mechanism: Polyphenols have antimicrobial properties that inhibit the growth of harmful bacteria in the gut.
Impact on Gut Health: By suppressing pathogenic bacteria, polyphenols help maintain a balanced microbiome, which is crucial for preventing gut inflammation and associated bloating.
Short-Chain Fatty Acids (SCFAs) Production
Mechanism: Beneficial gut bacteria ferment polyphenols, producing SCFAs like butyrate, acetate, and propionate.
Impact on Gut Health: SCFAs have anti-inflammatory properties, nourish the gut lining, enhance gut barrier function, and regulate gut motility, all of which contribute to reducing inflammation, bloating, and promoting overall digestive health.
Enhancement of Gut Barrier Function
Strengthening Tight Junctions
Mechanism: Polyphenols enhance the expression of proteins that make up tight junctions in the gut lining.
Impact on Gut Health: Strengthening these tight junctions helps prevent "leaky gut," a condition where the gut barrier becomes permeable, allowing toxins and undigested food particles to enter the bloodstream and trigger inflammation. A stronger gut barrier reduces inflammation and bloating.
Reduction of Intestinal Permeability
Mechanism: By supporting the integrity of the gut lining, polyphenols reduce intestinal permeability.
Impact on Gut Health: Lower permeability decreases the risk of inflammation and bloating caused by the immune system's response to foreign particles entering the bloodstream.
Practical Benefits for Digestive Health
Reduction in Bloating
Mechanism: Through anti-inflammatory effects, modulation of gut microbiota, and enhancement of gut barrier function, polyphenols reduce the underlying causes of bloating.
Impact on Digestive Health: Less bloating translates to improved comfort and digestion, allowing for better nutrient absorption and overall digestive health.
Improvement in Bowel Regularity
Mechanism: Polyphenols support the production of SCFAs, which regulate bowel movements and gut motility.
Impact on Digestive Health: Improved gut motility and regular bowel movements help prevent constipation and bloating, contributing to better digestive health.
Protection Against Gut Disorders
Mechanism: Anti-inflammatory and antioxidant properties of polyphenols help protect against gut disorders such as IBD, IBS, and other inflammatory conditions.
Impact on Digestive Health: Reducing the incidence and severity of these disorders improves overall gut health, reducing symptoms like pain, bloating, and irregular bowel movements.
This Dish
vegan & gluten free mixed berry & cacao pancakes stacked with date caramel & drizzled with a creamy blue spirulina sauce & a creamy blueberry sauce. topped with mixed berries, pansies, marigolds, & lilacs
The Benefits
1. Fiber Content
Ingredients: Oats, raspberries, strawberries, blackberries, blueberries, medjool dates, psyllium husks, cashews
Benefits:
Improved Digestion: High fiber content helps in regulating bowel movements and preventing constipation, which can reduce bloating. Psyllium husks, in particular, are a rich source of soluble fiber, which forms a gel-like substance in the gut, promoting smooth bowel movements.
Gut Health: Dietary fiber acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy microbiome. A diverse and healthy microbiome is crucial for overall gut health and reducing inflammation.
2. Anti-inflammatory Properties
Ingredients: Blueberries, blackberries, strawberries, raspberries, cinnamon, blue spirulina
Benefits:
Reduction in Inflammation: Berries are rich in polyphenols and antioxidants like anthocyanins, which help reduce inflammation by neutralizing free radicals and decreasing the production of pro-inflammatory cytokines.
Overall Health: Blue spirulina is known for its potent anti-inflammatory and antioxidant properties, which can help reduce gut inflammation and support overall digestive health.
3. Antioxidant Power
Ingredients: Blueberries, blackberries, strawberries, raspberries, medjool dates, blue spirulina
Benefits:
Cell Protection: Antioxidants help protect gut cells from oxidative stress and damage, which can otherwise lead to inflammation and poor gut health.
Gut Barrier Support: Antioxidants can enhance the integrity of the gut barrier, preventing "leaky gut" syndrome and the resultant inflammation and bloating.
4. Healthy Fats
Ingredients: Cashews
Benefits:
Anti-inflammatory: Healthy fats in cashews, such as monounsaturated fats, have anti-inflammatory properties, which can help reduce inflammation in the gut.
Gut Health: Healthy fats support the absorption of fat-soluble vitamins and the production of anti-inflammatory compounds in the body.
5. Natural Sweeteners and Low Glycemic Index
Ingredients: Medjool dates
Benefits:
Balanced Blood Sugar: Medjool dates provide natural sweetness with a lower glycemic index, helping to maintain stable blood sugar levels, which is important for preventing insulin spikes and subsequent inflammation.
Prebiotic Effects: Dates contain fiber and natural sugars that can have a prebiotic effect, supporting the growth of beneficial gut bacteria.
6. Gut Motility and Regularity
Ingredients: Psyllium husks, oats
Benefits:
Regular Bowel Movements: Psyllium husks are particularly effective in promoting regular bowel movements due to their high soluble fiber content, which can help reduce bloating and discomfort.
Digestive Health: Oats contain both soluble and insoluble fiber, which helps maintain a healthy digestive tract and regular bowel movements.
7. Blood Sugar Regulation
Ingredients: Cinnamon
Benefits:
Insulin Sensitivity: Cinnamon helps improve insulin sensitivity and regulate blood sugar levels, which can reduce inflammation and support overall metabolic health.
Anti-inflammatory: Cinnamon also has anti-inflammatory properties, which can help soothe the gut and reduce bloating.
The Recipe
Pancake Ingredients:
1.5 cups oat flour
1 tsp cinnamon
1.5 tsp baking powder
1 tsp psyllium husk
1.5 cups water
Add ins:
1-2 cups berries
raw cacao
Date Caramel Ingredients:
1 cup medjool dates
1 cup water
a pinch Celtic sea salt
1 tbsp vanilla extract
Blue Spirulina Sauce Ingredients:
1/3 cup raw cashews
1/3 cup water
1 tsp blue spirulina
Blueberry Sauce Ingredients:
1/4 cup raw cashews
1/4 cup water
1/4 cup blueberries
Instructions:
Blend all the date caramel ingredients together
Blend all the blue spirulina & blueberry sauce ingredients IF USING & set them aside
Mix the dry ingredients for the pancakes together
Add water & combine but don’t go too crazy. Lumps are fine
Heat up some avocado oil in a skillet on medium low
Pour a bit of the batter into the pan, and add in some of the add-ins (lol)
Cover the skillet for a few minutes
Once the pancake bubbles up, flip the pancake
When it’s cooked through, take out of pan & start making the next
In between each layer, spread a generous amount of date caramel
When you’re done, top the whole stack with the blue spirulina & blueberry sauces & fresh berries
Links from this recipe
None of these are essential/you can buy whatever brands you want, but I do get a lot of questions so I just preemptively link the brands/products that I use!
This is my cast iron skillet
The BEST Blue Spirulina
Organic, GF, & glyphosate-free oat flour
For cacao, I really like Imlakesh Cacao Wafers, but when they’re out of stock, I use Cacao Lab or TCHO.
I love using Joolie’s dates
I get my raw cashews from Thrive Market
I use this baking powder
I use these psyllium husks
For more on Inflammation & Polyphenols
This week on the pod, I talk about polyphenols, inflammation, cortisol; and other topics that affect your nervous system & gut health. I highly recommend listening to supplement the nutritional approach. You can listen to episode 182, “5 Easy Tools to Make You Hotter, Happier, & More Popular,” anywhere you listen to podcasts (including Apple Podcasts here), and you can WATCH the whole episode on Spotify (available here).
