High Protein, High Fiber Tiramisu
The summer before my senior year of college, I did a summer fellowship program where I interned at a policy organization in Washington DC, and the fellowship program provided us with free housing. The roommate I was paired with became my best friend. We had the same sense of humor, same interests, and same lifestyles.
We partied hard, but also would make quinoa & tofu macro bowls & research detoxes and cleanses.
We settled for breadcrumbs from shitty guys, but also would do the inner work to be better.
We were like soulmate sisters who were coming from similar places—low self work, unresolved childhood trauma, and unhealthy patterns—and were headed in the same direction: wellness, self-improvement, and living a more conscious lifestyle.
Anyway, during that summer, said best friend turned 21.
I knew her favorite dessert was tiramisu, so I asked my mom to make her infamous tiramisu, and I went and picked it up for her and brought it back to our apartment. My mom learned how to make tiramisu from one of her best friends, who is Italian.
I tried to hide the tiramisu in the fridge for the night of her actual birthday, but she found it beforehand when she was drunk one night and started eating it. Once I saw she had eaten it, I started picking away at it too. By the time her birthday rolled around, the tiramisu was over half-eaten, but we put a candle in it anyway and had a little celebration.
One thing I forgot to mention about my best friend and I: we both had horrible relationships with food.
We would try to restrict, to eat as few calories as possible; but then occasionally go on benders and binge eat everything in sight. Often followed by a laxative. Or 2. Or 20…
ANYWAY—needless to say, I had severe gut issues & mental health issues at the time. The restricting, binging, and laxative abuse exacerbated my already-existed chronic constipation; and it really dysregulated my nervous system. I didn’t realize at the time how connected the two were, and that I really needed to address both concurrently to heal.
Gut Health x Nervous System
The relationship between the nervous system and gut health is a complex and deeply interconnected one, involving multiple systems and pathways within the body. This connection, often referred to as the gut-brain axis, encompasses the central nervous system (CNS), autonomic nervous system (ANS), and enteric nervous system (ENS). Understanding this intricate network is essential for comprehending why regulating the nervous system is crucial for addressing digestive issues such as bloating, constipation, and overall gut health.
Anatomy and Components of the Gut-Brain Axis
Central Nervous System (CNS): The CNS consists of the brain and spinal cord, serving as the primary control center for the body’s functions and responses.
Autonomic Nervous System (ANS): The ANS controls involuntary bodily functions and is divided into two main branches:
Sympathetic Nervous System (SNS): This branch prepares the body for 'fight or flight' responses during stressful situations.
Parasympathetic Nervous System (PNS): This branch promotes 'rest and digest' activities, supporting relaxation and digestion.
Enteric Nervous System (ENS): Often called the "second brain," the ENS is a vast network of neurons embedded in the walls of the gastrointestinal (GI) tract. It operates independently but communicates extensively with the CNS, playing a crucial role in managing digestive processes.
Neurotransmitters and Hormones in the Gut-Brain Axis
Serotonin: Approximately 90% of the body’s serotonin is produced in the gut, influencing both mood and gut motility.
Acetylcholine: This neurotransmitter stimulates muscle contractions in the GI tract, aiding in peristalsis.
Cortisol: Known as a stress hormone, cortisol can affect gut permeability and inflammation.
How the Nervous System Affects Gut Health
Stress and the Sympathetic Nervous System
Chronic activation of the SNS due to stress can significantly impact digestion. When the body is in a constant state of 'fight or flight,' several adverse effects on the gut can occur:
Impact on Digestion: Stress reduces blood flow to the gut, inhibits digestive secretions, and slows peristalsis. This can lead to digestive problems such as bloating, constipation, and irritable bowel syndrome (IBS).
Inflammation and Permeability: High levels of stress hormones, like cortisol, can increase gut permeability (commonly known as leaky gut) and promote inflammation, exacerbating digestive issues.
Rest and Digest - The Parasympathetic Nervous System
In contrast, the activation of the PNS enhances digestive processes:
Stimulation of Digestive Processes: The PNS increases blood flow to the intestines, stimulates the secretion of digestive enzymes, and promotes peristalsis, aiding in the efficient movement of food through the digestive tract.
Vagal Tone: The vagus nerve, a major component of the PNS, plays a crucial role in regulating gut motility and inflammation. Higher vagal tone is associated with better digestion and reduced gut inflammation.
Specific Gut Issues and Nervous System Regulation
Bloating
Gas and Motility: Stress can alter gut motility, leading to either rapid transit (diarrhea) or slowed transit (constipation), both of which can cause bloating.
Visceral Hypersensitivity: Stress and anxiety can increase the sensitivity of the gut's nervous system, making individuals more prone to feeling bloated.
Constipation
Peristalsis: Stress-induced inhibition of the PNS can slow down peristalsis, leading to constipation.
Muscle Contraction: Proper regulation of the nervous system ensures coordinated muscle contractions in the intestines, which are necessary for regular bowel movements.
Overall Gut Health
Microbiome Balance: Stress can alter the composition of the gut microbiota, leading to dysbiosis, which is associated with various digestive disorders.
Immune Response: Chronic stress can weaken the immune system, which is closely linked to gut health, as a significant portion of the immune system resides in the gut-associated lymphoid tissue (GALT).
Regulating the Nervous System to Improve Gut Health
Stress Management Techniques
Mindfulness and Meditation: These practices can activate the PNS, reduce stress hormone levels, and improve gut motility and sensitivity.
Breathing Exercises: Techniques like diaphragmatic breathing can stimulate the vagus nerve, enhancing vagal tone and promoting digestive functions.
Diet and Nutrition
Probiotics and Prebiotics: Supporting a healthy microbiome with these can positively influence the gut-brain axis.
Anti-inflammatory Foods: Foods rich in omega-3 fatty acids and other anti-inflammatory compounds can reduce gut inflammation and improve nervous system function.
Physical Activity
Exercise: Regular physical activity can reduce stress and stimulate the PNS, improving gut motility and reducing symptoms of bloating and constipation.
Adequate Sleep
Sleep Hygiene: Ensuring sufficient and quality sleep helps regulate stress hormones and supports overall nervous system health, which in turn benefits digestive health.
This Dish
sugar free, dairy free, gluten free, grain free, vegan tiramisu that is high in protein & high in fiber
I used chickpeas, dates, and coffee extract to make the lady finger layer—I know it sounds crazy, but trust me, it’s incredibleeeeeee!
And then I used the aquafaba—the liquid from the chickpeas—to create a more whipped consistency for the “mascarpone” layer, combined it with cashews & silken tofu to create a creamy vibe. I used dates to sweeten, and miso to help create the cheesy mascarpone feel. The aquafaba substitutes eggs in traditional tiramisu.
I topped the whole things with lots of raw cacao powder rather than espresso for it’s nervous system supporting benefits.
The Benefits
I designed this tiramisu to be perfect for helping to regulate your nervous system, fight constipation & bloating, and support your overall gut health. specifically:
tofu & chickpeas are really rich in protein, which provide essential amino acids required for the synthesis of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). For example, tofu and chickpeas are rich in tryptophan, a precursor to serotonin, which regulates mood, sleep, and appetite. Adequate protein intake supports the repair and growth of neurons, enhancing overall brain function and cognitive health.
the protein content also helps gut health. Proteins are crucial for the maintenance and repair of the gut lining, preventing issues like leaky gut syndrome. Protein fermentation by gut bacteria can influence the composition of the gut microbiome, promoting a healthy balance of beneficial bacteria.
chickpeas & medjool dates are really rich in fiber. Fiber acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy microbiome. This supports digestion, nutrient absorption, and immune function. Fiber increases stool bulk and water content, aiding in regular bowel movements and preventing constipation. A healthy gut microbiome, supported by fiber intake, can positively influence the gut-brain axis, improving mood and cognitive function.
Healthy fats, particularly unsaturated fats found in cashews and tofu, are crucial for maintaining the structure and function of cell membranes in the brain. Omega-3 and omega-6 fatty acids play a role in cognitive function and neuronal health. Fats are essential for the synthesis and function of neurotransmitters, affecting mood and mental clarity. Healthy fats can reduce inflammation in the gut, supporting a healthy gut lining and reducing symptoms of gastrointestinal disorders.
Chickpeas & cashews are rich in magnesium; which is vital for nerve transmission, muscle contraction, and relaxation. It also plays a role in the regulation of neurotransmitters, impacting mood and mental health. Magnesium also supports muscle function in the gastrointestinal tract, aiding in regular bowel movements.
Chickpeas & tofu are rich in B vitamins like B6, B12, and folate. These B vitamins are crucial for energy production, brain function, and the synthesis of neurotransmitters. They help reduce the risk of neurodegenerative diseases and improve cognitive function. They also promote a healthy gut lining and support the functioning of the digestive system.
Chickpeas & tofu are rich in iron, which is essential for oxygen transport in the blood and energy metabolism, supporting overall brain function and reducing fatigue. Iron also ensures adequate oxygen supply to the gut tissues, promoting healthy gut function and microbiome balance.
Antioxidants like flavonoids in cacao and polyphenols in Medjool dates protect neurons from oxidative stress and inflammation, which can reduce the risk of neurodegenerative diseases and improve cognitive function. Antioxidants also reduce inflammation in the gut, supporting a healthy gut lining and microbiome.
Cacao contains compounds such as theobromine and phenylethylamine, which can enhance mood and cognitive function by increasing endorphins and other feel-good chemicals in the brain.
Polyphenols from cacao and dates can act as prebiotics, promoting the growth of beneficial gut bacteria.
Miso is a fermented food that contains beneficial bacteria, which can enhance the diversity and health of the gut microbiome. Probiotics improve digestion, nutrient absorption, and immune function. Probiotics from miso can help alleviate symptoms of gastrointestinal disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Probiotics influence the production of neurotransmitters like serotonin, which are crucial for mood regulation and mental health. The gut-brain axis plays a significant role in how gut health affects brain function.
I know tofu is controversial for some people, but let me explain why I use it: using tofu allows me to use FAR fewer cashews in creating a creamy consistency. This brings the overall fat content of the dish down. Even though healthy fats are very important, too much fat can really burden your digestive system & your detox pathways. It isn’t great for your liver, and can really weigh you down. The tofu offsets that, while adding heaps of protein.
The Recipe
Lady finger layer ingredients:
1 can chickpeas
1 cup pitted medjool dates
1 tbsp coffee extract
Creamy layer ingredients:
the liquid from 1 can of chickpeas
1 box silken tofu (see links)
0.5 cups raw cashews
3/4 cup pitted medjool dates
0.5 tbsp chickpea or white miso
0.5 tbsp vanilla extract
Topping:
a few tbsp cacao powder
Instructions:
soak cashews overnight, or for 10 minutes in hot water
open the can of chickpeas & strain the chickpeas, deserving the liquid
use a food processor to combine the lady finger layer ingredients
blend the creamy layer ingredients in a high speed blender for a WHILE. you want the blender to really whip the aquafaba
To assemble:
alternate layers of the chickpea layer & creamy layer. You may want to refrigerate the creamy layer for 30 minutes first, just to set more, but you don’t have to. I didn’t in the reel.
use a fine mesh sieve to dust cacao powder on top
Links from this recipe
I really recommend using the “extra firm” silken tofu by Mori-Nu. You can buy them on Amazon here.
I used the Whole Foods brand of organic chickpeas for this
I buy my raw cashews on Thrive Market
I used South River miso
For More on the Nervous System
To hear more about your nervous system & how to regulate it, listen to episode 185, “Am I the A**hole: Nervous System Dysregulation, Polyvagal Theory, & the Vagus Nerve,” available everywhere you listen to podcasts (including on Apple Podcasts here) and you can watch the whole episode on Spotify (available here).
