Stuffed Sweet Potatoes
Pop quiz: If I were to ask you right now which foods are best for reducing bloating, my guess is sweet potatoes wouldn’t be within your top 10 guesses.
Am I right?
We definitely grew up in a time where potatoes of any kind were viewed as an indulgence, and where carbs in general were the enemy.
Although lots of people still live in that mindset (hello, keto. hello, carnivore), luckily there are so many peer-reviewed studies that show the opposite.
One tuber in particular that has been getting its flowers for the past few years is sweet potatoes.
We now know sweet potatoes are good for your skin, your nervous system, for anti-inflammation, and for longevity.
But did you know they are good for your guts too?
They are rich in fiber, sure, but their magic sauce actually comes from something else: their effect on your blood sugar.
But before I get into all that, let me explain why your blood sugar even relates to your gut health.
just the face of a formerly bloated girlie who now stays regular with sweet potatoes!
Blood Sugar x Gut Health
In short: blood sugar spikes can lead to constipation & bloating because it impairs gut motility & slows transit times.
When blood sugar levels spike rapidly after eating foods high in refined carbohydrates or sugar, it can cause fermentation in the gut, especially if your gut microbiome is out of balance. This fermentation process can lead to increased gas production, contributing to bloating. Additionally, blood sugar fluctuations may impair gut motility, which can cause sluggish digestion and exacerbate feelings of bloating.
High blood sugar can also lead to dehydration because your kidneys excrete excess sugar through urine. This can lead to constipation because your intestines need sufficient water to help stool pass through smoothly. If you're not drinking enough water to compensate, constipation can become a chronic issue. Moreover, people with insulin resistance or diabetes often experience slower gastrointestinal transit, which can lead to constipation.
imagine something so beautiful being the solution to all your problems!
Japanese Sweet Potatoes for Blood Sugar Control
Japanese/Korean sweet potatoes (they’re the same veggie) have a lower glycemic index (GI) than regular white potatoes, meaning they release sugar into your bloodstream more slowly. This makes them a better option for maintaining stable blood sugar levels and preventing energy crashes.
In addition, the vibrant purple skin of Japanese sweet potatoes contains anthocyanins, powerful antioxidants that have been linked to anti-inflammatory properties and improved cognitive function. Anthocyanins reduce inflammation in both the gut and the rest of the body, improving insulin sensitivity and preventing blood sugar fluctuations that can disrupt digestive processes.
But this is the real magic: A specific compound found in the skin of Japanese sweet potatoes, called Caiapo, has been studied for its effects on blood sugar levels. One study in Diabetes Care showed that supplementing with Caiapo improved fasting glucose levels and insulin sensitivity in patients with type 2 diabetes.
As we previously discussed, chronic blood sugar imbalances can lead to gut dysbiosis, where harmful bacteria overgrow, further worsening bloating and digestive discomfort. By stabilizing blood sugar, Japanese sweet potatoes help prevent bloating & constipation, and contribute to a healthier gut environment.
don't worry, you don't need edible flowers to reap these benefits!
This Dish
slow & low roasted Japanese sweet potatoes, gochugaru tahini sauce, avocado, sunflower greens, raw “pickled” red onions, gochugaru
The Benefits
as part of our October DeBloat by Halloween series, this dish is designed to reduce bloating, enhance elimination, and improve overall gut health. specifically:
Fiber in Japanese Sweet Potatoes and Sunflower Greens: Japanese sweet potatoes and sunflower greens are both rich in fiber, particularly insoluble fiber, which is vital for promoting regular bowel movements. Insoluble fiber adds bulk to your stool, helping to prevent constipation. This type of fiber also supports peristalsis, the wave-like muscle contractions that move food through your digestive system. Insoluble fiber helps keep your bowels moving smoothly and reduces the risk of digestive sluggishness that can lead to bloating
Healthy Fats in Avocado and Tahini: Both avocado and tahini provide a good source of healthy fats, particularly monounsaturated fats. These fats can help support the absorption of fat-soluble vitamins, like the beta-carotene in sweet potatoes, which is essential for maintaining a healthy gut lining. Healthy fats also slow the digestion of carbohydrates, which helps prevent blood sugar spikes that can lead to bloating. Avocados, in particular, are rich in oleic acid, which has been shown to reduce gut inflammation, further supporting gut health
Sulfur-Containing Compounds in Garlic and Red Onion: Garlic and red onion are rich in sulfur-containing compounds, such as allicin and quercetin, which act as prebiotics and have anti-inflammatory properties. Prebiotics feed the beneficial bacteria in your gut, promoting a healthier microbiome, which is essential for reducing bloating. These sulfur compounds also support liver function, helping with detoxification, which indirectly benefits digestion
Vitamin C in Sunflower Greens and Red Onion: Sunflower greens and red onion both contain vitamin C, which plays a key role in maintaining a healthy gut. Vitamin C supports the production of collagen, which strengthens the gut lining and prevents issues like leaky gut syndrome. It also enhances the absorption of iron from plant-based foods, which is important for avoiding fatigue and constipation associated with iron deficiency
Spices and Phytochemicals in Gochugaru and Garlic: Gochugaru (Korean red pepper flakes) contains capsaicin, which stimulates digestive enzymes and promotes peristalsis, helping to prevent constipation. It also has anti-inflammatory properties, which help reduce gut inflammation, a common cause of bloating. Capsaicin can improve gut motility, which ensures smoother digestion and less bloating. Garlic, with its antimicrobial and prebiotic properties, works synergistically to improve gut health
sheer bliss eating these
The Recipe
Ingredients:
2 Japanese sweet potatoes
1/2-1 avocado
1/4 cup quick pickled red onions
1/4 cup sunflower greens
1/4 cup gochugaru tahini sauce
optional: more gochugaru or red pepper flakes for serving
Gochugaru Tahini Sauce Ingredients:
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:
preheat oven to 300F convection bake
scrub your sweet potato really well
roast the sweet potatoes, whole & skin on, for 1-2 hours depending on size
meanwhile, you can make the gochugaru tahini sauce. just blend everything together until super smooth
cut the sweet potato in half, add tahini sauce
sprinkle with more gochugaru, add avo, onions, and greens
Links & Notes
I’m obsessedddddddddd with this tahini
I often buy Japanese sweet potatoes in Chinatown or at Asian grocers because they can be so cheap, but if you want to eat the peel, just be mindful of pesticide residue. Sweet potatoes have lower pesticide residues than many other vegetables, but the peel might still contain traces. Studies show that washing sweet potatoes under running water and scrubbing with a brush can remove a good portion of these residues. However, even after washing, some residues may remain. Or, you can just buy organic
Gochugaru are Korean chili flakes. I bought mine at the farmers market. If you can’t find any, regular chili flakes will work
You can sub sunflower greens with another type of micro green or sturdy green
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.
