DeBloat & Get Regular with this Lentil Rhubarb Bowl
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.
What I eventually realized was that my constipation was caused by low peristalsis, and when I figured out how to promote peristalsis, the problem went away.
Peristalsis
What is Peristalsis?
Peristalsis is a series of wave-like muscle contractions that move food through the digestive tract. It involves the coordinated contraction and relaxation of the smooth muscle layers in the walls of the digestive organs, particularly the esophagus, stomach, and intestines. This process is crucial for the propulsion of the contents within the digestive system from the esophagus to the rectum.
Mechanism of Peristalsis
Peristalsis begins when a bolus of food is swallowed. Here’s a step-by-step overview of how it works:
Esophagus: Once food enters the esophagus, circular muscles behind the food contract while longitudinal muscles in front of the food relax, pushing the food downward.
Stomach: In the stomach, peristaltic waves mix the food with gastric juices, aiding in digestion and pushing the semi-liquid food (chyme) into the small intestine.
Small Intestine: Peristalsis in the small intestine continues to mix the chyme with digestive enzymes and bile, facilitating nutrient absorption.
Large Intestine: In the large intestine, slower peristaltic movements help absorb water and form solid stool, which is then propelled towards the rectum for excretion.
How Peristalsis Affects Constipation
Constipation occurs when peristaltic movements are too slow or weak, leading to delayed transit time of the stool through the intestines. This delay allows more water to be reabsorbed from the stool, making it harder and more difficult to pass. Here’s how peristalsis impacts constipation:
Reduced Motility: If peristaltic waves are infrequent or weak, stool can accumulate in the colon. This increases the time stool remains in the intestines, causing it to become dry and hard.
Straining: Ineffective peristalsis means the stool isn't pushed efficiently towards the rectum, leading to straining during bowel movements.
Bloating and Discomfort: The accumulation of stool can cause a buildup of gas, leading to bloating and abdominal discomfort.
Causes of Low Peristalsis
Low peristalsis, or reduced gut motility, can be caused by various factors, including:
1. Dietary Factors
Low Fiber Intake: A diet low in fiber can lead to insufficient bulk in the stool, reducing the stimulus for peristaltic waves.
Dehydration: Lack of adequate water intake can result in harder stools, which are more difficult for the intestines to move.
2. Lifestyle Factors
Physical Inactivity: Regular physical activity stimulates peristalsis. Sedentary lifestyles can slow down digestive processes.
Stress: Chronic stress can affect the autonomic nervous system, which regulates peristalsis, leading to either hypermotility (diarrhea) or hypomotility (constipation).
3. Medical Conditions
Hypothyroidism: Low thyroid hormone levels can slow down metabolic processes, including peristalsis.
Diabetes: Diabetic neuropathy can affect the nerves that control peristalsis, leading to gastroparesis (delayed stomach emptying) and constipation.
Neurological Disorders: Conditions such as Parkinson's disease and multiple sclerosis can impair the nervous system’s ability to regulate peristaltic movements.
4. Medications
Opioids: Pain medications like opioids can significantly slow down peristalsis, leading to opioid-induced constipation.
Anticholinergics: These medications, which block the neurotransmitter acetylcholine, can reduce muscle contractions in the digestive tract.
5. Age-Related Changes
Aging: As people age, muscle tone and strength can decrease, including the smooth muscles in the digestive tract, leading to slower peristalsis.
Enhancing Peristalsis
To promote healthy peristalsis and prevent constipation:
Increase Fiber Intake: Consuming more fruits, vegetables, whole grains, and legumes can add bulk to the stool and stimulate peristalsis.
Stay Hydrated: Drinking plenty of water helps keep the stool soft and easier to move through the intestines.
Exercise Regularly: Physical activity stimulates intestinal muscles and promotes regular bowel movements.
Manage Stress: Techniques like yoga, meditation, and deep breathing can help regulate the autonomic nervous system and promote healthy peristalsis.
Limit Use of Constipating Medications: If possible, seek alternatives to medications that slow peristalsis.
This Dish
lentils, tamari shiitake, maitake, caramelized onions, sunflower greens, avocado, on a bed of hibiscus-rose-rhubarb jam & lemon cashew cream sauce, topped with cilantro blossoms, chive blossoms, fresh rose petals, and dame-rocket flowers
The Benefits
I designed this bowl to help stimulate BMs, help you debloat, and improve overall gut health. specifically:
Rhubarb contains compounds called anthraquinones, which have natural laxative effects. These compounds stimulate the muscles of the colon, encouraging peristalsis. The laxative effect of anthraquinones can provide relatively quick relief from constipation by promoting bowel movements.
Rhubarb, lentils, dates, cashews, maitake mushrooms, shiitake mushrooms, onions, & avocado are rich in fiber. Fiber is crucial for maintaining regular bowel movements. Soluble fiber absorbs water and forms a gel-like substance, softening stool, while insoluble fiber adds bulk and promotes intestinal motility. This helps alleviate constipation and can reduce bloating by facilitating smoother digestion and bowel movements.
Miso is rich in probiotics, the beneficial bacteria that help balance the gut microbiome, enhancing digestion and preventing the overgrowth of harmful bacteria that can cause bloating and constipation.
Garlic, onions, & lentils are rich in prebiotics, non-digestible fibers that feed beneficial gut bacteria, supporting a healthy gut microbiome, which is essential for efficient digestion and reducing bloating.
Hibiscus, rose, rhubarb, maitake mushrooms, shiitake mushrooms, avocado, garlic, cilantro all have anti-inflammatory compounds. Anti-inflammatory compounds help reduce inflammation in the digestive tract, which can alleviate bloating and discomfort. A less inflamed gut is more efficient at processing food and preventing constipation.
Rhubarb, lemon, hibiscus are really hydrating. Adequate hydration is essential for softening stool and facilitating its passage through the intestines, preventing constipation.
Hibiscus & lemon have diuretic properties, which help reduce water retention & can help alleviate bloating.
Avocado & cashews have healthy fats, which lubricate the digestive tract, making it easier for stool to pass. They also support the absorption of fat-soluble vitamins, which are important for maintaining the integrity of the gut lining and overall digestive health.
Hibiscus, rose, maitake mushrooms, shiitake mushrooms, avocado, cilantro, onions are rich in antioxidants, which protect the gut lining from oxidative stress and damage, supporting overall gut health. A healthy gut lining ensures efficient digestion and reduces the likelihood of bloating and constipation.
Garlic, onions, lemon stimulate the production of digestive enzymes, which aid in breaking down food more effectively, reducing the chance of undigested food causing gas and bloating.
Cashews are rich in magnesium; avocados & mushrooms are rich in potassium; and miso & sunflower greens are rich in calcium. Magnesium helps relax the muscles in the digestive tract, promoting regular bowel movements. Potassium helps balance sodium levels, reducing water retention and bloating.
The combination of soluble fiber from rhubarb & lentils; the hydration from lemons, greens, and rhubarb; and the healthy fats from avocado & cashews create a laxative-like effect
The combination of probiotics from miso & prebiotic fibers is really nourishing to the gut, help improve your gut microbiome, and support the intestinal barrier.
In traditional Persian medicine, we use rose as a de-bloating herb
The Recipe
Hibiscus-Rose Rhubarb Jam Ingredients:
9 stalks of rhubarb, or 5 cups chopped rhubarb
1/4 cup dried hibiscus
1 tbsp dried rose
1/2-1 cup dates (1/2 cup is VERY tart, 1 cup is more palatable for most)
1 tbsp chickpea or white miso
Cashew Lemon Sauce Ingredients:
1 cup raw cashews
1 cup water
1 whole lemon, peeled
3 tbsp chickpea or white miso
2 cloves garlic
1 tbsp onion powder
Bowl ingredients:
1 can brown lentils
1 pack of mistake mushrooms & 1 pack of shiitake mushrooms
a little tamari
1 Vidalia or sweet onion
a little splash of avocado oil
a couple of handfuls of sunflower greens
1 avocado
cilantro & chives
Instructions:
Soak cashews overnight, or for 10 minutes in hot water
Preheat oven to 425F
Slice your onions & caramelize over low heat. This will take a while to fully caramelize
Remove the stems from the shiitake mushrooms & dice the caps. Toss with tamari
Break up the maitake with your hands a little
Spray all the mushrooms with avocado oil and roast till crispy. Maybe 10-15 minutes
Chop up your rhubarb, and put it in a pot with the dried rose & hibiscus. Let it sit on low heat until the rhubarb cooks through and everything becomes mush.
Combine rhubarb mixture with pitted medjool dates & blend till smooth. I used an immersion blender in the video, but it might be easier with an upright blender
Drain & rinse your cashews, peel the lemon, and blend all of the cashew-lemon sauce ingredients together till super smooth
To plate:
spread some rhubarb jam
drizzle on cashew sauce
add lentils, mushrooms, and onions
top with sunflower greens & avocado
add fresh herbs
Links from this Recipe
I really like the BioItalia brand of legumes in general, including the brown lentils
I buy my mushrooms & avocados in Chinatown or at asian grocers
I get my tamari on thrive market
I used South River miso in this recipe
For More on Constipation & Gut Health…
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 184, “My 7 Step Protocol For Quitting Laxatives & Fixing Your Gut Health,” 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).
