Imagine a cute little jar layered with creamy goodness and vibrant colors. Well, you just clicked on that recipe! This mango papaya chia pudding is slightly different than the standard chia pudding recipe we usually post. This culinary creation is a tropical treat that is perfect in the middle of fall! It has a layer of creamy mango and papaya for the base with classic chia pudding on top. It’s almost like a chia pudding parfait! You can layer that mango papaya mixture several times between the chia pudding if you want to create a uniquely textural and more visually stunning dish.

The unique thing about chia seeds is that they turn into gelatinous pearls when you soak them in liquid, be it almond milk, water, cashew milk, or coconut milk. Seeds plus liquid somehow equals something similar to tapioca? Yes, yes indeed! Chia seeds are also nutritional powerhouses, replete with omega-3 fatty acids, fiber, protein, and more. Omega-3s are great for heart and brain function, while fiber aids digestive health.

Not only is mango sweet, juicy, and downright irresistible, but it is also loaded with vitamin C, making it a fabulous immune booster Mangos also contain a wide variety of antioxidant compounds, which work to fight off pesky free radicals that contribute to oxidative stress. Finally, you have papaya, which offers a smooth texture and subtle sweetness. This fruit is a digestion hero because it contains papain, an enzyme that works to break down protein. Papaya also contains substances that may accelerate the healing of infections and small wounds.

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Sip your way into a world of vibrance with our blood orange sherbet smoothie that bursts with tropical, sweet, and tart flavors. This delightful smoothie contains three simple ingredients: fresh raspberries, papaya, and freshly squeezed blood orange juice. You will need about five blood oranges to get the right amount of juice for this smoothie. The blood orange juice offers a wonderful tartness with a sweet undertone that makes you feel like you’re sipping a tropical beverage on a tranquil beach.

Although you won’t eat the blood oranges, take a second to appreciate their beauty before you juice them. Their flesh resembles a tie dye tapestry of oranges and reds. It is truly a beautiful fruit that tastes just as good as it looks. Blood oranges exhibit an exquisite tanginess that goes hand in hand with the fresh raspberries. Needless to say, this smoothie is replete with antioxidant compounds and lots of vitamin C.

Sure, the raspberries and blood orange juice provide lots of vitamin C, but let’s not forget about the mighty papaya. This fruit is naturally rich in fiber, vitamin A, and papain, a digestive enzyme that helps break down the protein you eat. Make sure to cube your papaya, place it on a baking sheet lined with parchment paper, and freeze overnight the day before you make this smoothie. Frozen papaya will give this smoothie a creaminess that you wouldn’t get if you used fresh fruit and ice. Trust us when we tell you that this is the way to go!

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What are enzymes and how do they benefit the body? They are biological catalysts that accelerate certain chemical reactions in the body. Think of an apple that starts to turn brown from air exposure. Well, that is because enzymes in the apple react to the oxygen present in the room. There are other enzymes that are particularly beneficial for digestive health, breaking down the food you eat and aiding nutrient absorption. 

You can obtain enzymes from a variety of sources, including supplements and foods. Nutritionists encourage people to consume foods that are rich in digestive enzymes as they optimize digestive health. Of the many enzymes in existence, there are three primary types of digestive enzymes, which work to break down macronutrients: 

• Amylases work to break down starches, which provide most of the energy that the body uses.
• Proteases help the body break down proteins, contributing to the repair and growth of bodily tissues.
• Lipases help the body digest fats and break down triglycerides into fatty acids and glycerol. 

You can obtain most digestive enzymes from fruits, vegetables, grains, nuts, and many other foods. Continue reading to learn about great foods that are rich in digestive enzymes. 

Papaya

You may or may not be familiar with papain, a protease enzyme that aids protein digestion. Initial research indicates that papain may relieve heartburn and treat symptoms such as bloating and constipation. Although papain is available in supplement form, you can easily obtain it by eating some papaya cubes. Just make sure that you don’t eat too much. 

Bananas

Similar to honey, bananas contain amylase, which works to break down starch into sugars. Amylases are also responsible for sweetening bananas as they ripen, according to a 2016 study. Bananas also contain maltase, which breaks down malt sugars, food starches, and absorbable glucose. Research indicates that green bananas seem to be the most beneficial sources of digestive enzymes. Although some cereals contain small amounts of maltase, bananas are better and more nutritious whole-food options. 

Avocados

A 2016 review found that avocados are great sources of lipase. As stated earlier, lipase works to break down fats into smaller fatty acids, which the body can absorb more easily. The pancreas makes lipase, however, eating avocados can support digestion in other ways, as they are high in healthy fats and fiber. 

Garlic

If you love garlic, you are in luck! Keep the vampires and bloating at bay because garlic is rich in alliinase, which researchers have linked to lower blood pressure levels. Not only does that make alliinase a great enzyme for digestive health, but also for people at risk for heart problems. 

Pineapple

Pineapple contains bromelain, a protease that works to break down proteins during the digestive process. Bromelain may also reduce sinus and nasal inflammation, and some studies indicate that it aids wound healing and immune function. On top of all that, researchers note that bromelain exhibits antimicrobial properties, which have proven to fight Candida albicans, a bacteria that may cause fungal infections. 

Honey

Studies show that honey is one of the most potent enzymatic foods in existence. Raw organic honey contains diastase, amylase, glucose oxidase, alpha-glucosidase, and invertase. Similar to amylase, diastase works to break down starch by turning it into sugars. More research is necessary regarding the amount of honey you should consume for optimal digestive health. 

Kimchi

Kimchi, among other fermented foods, is great for the digestive system. It is a great source of lipase, protease, and amylase, all of which form during the fermentation process. Not only does that enhance the nutritional value of kimchi, but it also works to optimize digestive health.

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Some people don’t like to discuss the topic of bowel movements, or lack thereof. We embrace the taboo conversation topic because it is a common concern that can happen to anyone. Fortunately, there are many easily accessible, natural remedies that can help get things moving. One of the easiest ways to encourage that process is to consume fiber-rich fruits and vegetables, especially in smoothie form. 

Different foods contain different types of fiber, the primary two being soluble and insoluble fiber. Soluble fiber forms a gel in the gut and works to feed healthy bacteria that inhabit the gut. Insoluble fiber adds bulk to stool and draws water into the gut to aid the elimination of stool. You can click here to learn more about soluble and insoluble fiber. 

Can Smoothies Help Relieve Constipation?

Smoothies made with high fiber fruits like bananas, kiwis, and berries, in addition to chia seeds and flax seeds, can provide the gut with enough dietary fiber to relieve constipation. Some evidence indicates that increasing your intake of fruit can promote beneficial bacteria in the gut. Adding yogurt to smoothies can also help relieve constipation due to the presence of probiotics, which work to relieve constipation and optimize gut health. 

Smoothies For Toddlers

If toddlers suffer from constipation, make sure to choose gentle ingredients to encourage bowel movements. Ideally, introduce new ingredients gradually to ensure that the toddler can tolerate them. Consider consulting a pediatrician if you have concerns about the child’s diet or constipation. It goes without saying, but the instructions for all of the following recipes are very simple: add all of the ingredients to a blender, blend until smooth, and then enjoy. 

Banana Berry Smoothie

• 1 banana, peeled and sliced
• 1/2 cup mixed berries 
• 1 tablespoon ground flaxseed
• 1/2 cup plain yogurt
• 1/2 cup water

Tropical Delight Smoothie

• 1/2 cup pineapple, cubed
• 1/2 cup mango, cubed
• 1/4 cup plain yogurt
• 1/2 cup papaya, cubed
• 1/2 cup coconut water

Peachy Fiber Smoothie

• 1 peach, pitted and sliced
• 1/2 cup spinach
• 1/2 cup almond milk
• 1 tablespoon chia seeds
• 1/2 cup ice cubes

Smoothies For Kids And Adults

Kids and adults can tolerate ingredients a little better than toddlers can. That said, make sure that there are no food allergies or sensitivities prior to enjoying the following smoothies. For the following recipes, add all of the ingredients to a blender, blend until smooth, and then enjoy.

Berry Blast Smoothie

• 1 cup mixed berries
• 1 pear, cored and cubed
• 1/2 cup water
• 1 cup plain yogurt
• 1 tablespoon ground flaxseed

Kiwi Banana Smoothie

• 2 kiwis, peeled and sliced
• 1 banana, peeled and sliced
• 1 cup spinach
• 2 tsp grade A maple syrup
• 1 tablespoon chia seeds
• 1 cup almond milk

Green Power Smoothie

• 1 cup spinach
• 1/2 cup pineapple, cubed
• 1 banana, peeled and sliced
• 1/2 cup cucumber, chopped
• 1 tablespoon chia seeds
• 1 cup coconut water

Creamy Papaya Smoothie

• 1 cup papaya, cubed
• 1/2 cup plain yogurt
• 1 banana, peeled and sliced
• 1/2 cup almond milk

Smoothies During Pregnancy

According to a 2021 survey, constipation was more prevalent during pregnancy and a few days after delivery than in females who were not pregnant. During pregnancy, it is integral to address constipation naturally because medications or laxatives may travel across the placenta and affect the fetus. As always, add all of the ingredients to a blender, blend until smooth, and enjoy. 

Creamy Oatmeal Smoothie

• 1/2 cup cooked oatmeal, cooled
• 1 banana, peeled and sliced
• 1 tablespoon almond butter
• 1 cup almond milk
• 1 tablespoon ground flaxseed
• 1/2 teaspoon cinnamon (optional)

Tropical Fiber Smoothie

• 1 cup mango, cubed
• 1 banana, peeled and sliced
• 1/2 cup pineapple, cubed
• 1 tablespoon chia seeds
• 1 cup water
• 1/2 cup plain yogurt

Green Berry Smoothie

• 1 cup spinach
• 1 banana, peeled and sliced
• 1/2 cup mixed berries
• 1 tablespoon ground flaxseed
• 1 cup almond milk

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For many people, papaya is a hit or miss fruit. Some people want to love it, but they just don’t know how to pick them or use them properly. Others want nothing to do with them, which is also acceptable. The reality is that papayas can be bitter on their own, especially if you don’t choose ripe fruits. That’s why blending papaya with other ingredients is a great entry point into your culinary journey with these nutritious fruits.

When buying papaya, choose one that has mostly yellow skin if you want to enjoy it right away, or within a couple days. It’s perfectly fine for papayas to have a little green on the skin when you buy them. Fully ripe papayas will be completely yellow on the outside and slightly firm and a little soft to the touch. You don’t want a papaya that is too soft, though. They don’t have a very assertive flavor profile, so you can mask their flavors with other ingredients, for example, the freshly squeezed orange juice, banana, and mango in this smoothie. We didn’t forget about the avocado; rather, avocados don’t take over smoothies, either. They just make smoothies incredibly creamy and even more nutritious.

Papayas are naturally rich in a digestive enzyme called papain. This enzyme, and other digestive enzymes, work to break down the food you eat in order for the body to digest it properly. That process enhances the body’s ability to absorb nutrients during digestion. Papain may also relieve symptoms of digestive discomfort, including constipation, bloating, gas, and more. Lastly, papayas are naturally rich in highly bioavailable beta-carotene and lycopene, two antioxidants that benefit immune, skin, and eye health.

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Cutting a papaya in half and eating it raw is a unique and delicious experience. Once you scoop the seeds out of the center, you can fill it with berries, bananas, granola, chia seeds, and more for a filling, tropical breakfast. Papaya is naturally sweet without being overpowering and it exhibits an impressive nutritional profile.

Papaya is naturally rich in vitamin A, vitamin C, potassium, folate, beta-carotene, and lycopene. The carotenoid lycopene is a plant pigment that gives papayas, and other orange and red foods, their signature colors. A review of studies found that lycopene may aid efforts to reduce systolic pressure (top number in your blood pressure reading). Eating more lycopene-rich foods may reduce the risk of macular degeneration.

Papaya is a hot shot in the fruit community, but it isn’t the sole star of this smoothie. This smoothie contains the anti-inflammatory, antibacterial superstar that is ginger, and the sweet, potassium-rich banana. We know the addition of freshly squeezed lime juice in this smoothie may seem like an unwanted relative staying at your house, but it’s the ingredient you didn’t know you needed. The refreshing zest just sets off the other flavors!

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If this isn’t the most beautiful, vibrant, and tropical fruit salad that you’ve ever seen, we don’t know what is. Serving it in the dragon fruit shell is completely optional, but it will definitely increase your like count on Instagram. The actual flavor of dragon fruit is mildly sweet, so long as it’s ripe. More often than not, people describe the taste as being a blend of kiwi and pear. The texture is even similar to that of a ripe kiwi. It’s a striking fruit, exhibiting a vibrant pink outside and a white flesh dotted with small black seeds.

Dragon fruit exhibits a rich nutritional profile, offering protein, fiber, iron, magnesium, and vitamins C & E. It also offers powerful antioxidants like betalains and carotenoids, both of which help to neutralize free radicals. Dragon fruit may be the featured ingredient in this fruit salad, but it’s not the only tasty, nutrient-dense fruit in the mix. Sticking with similar textures, we have the vitamin C-rich kiwi that offers a tart flavor that accents the dragon fruit. You need a couple ingredients to balance the tartness, though. You can’t simply bombard your palate with tart flavors!

Both the mango and papaya balance the tart flavors with their sweet and tropical flavors. Now, if you can get your hands on a Hawaiian papaya, your taste buds will thank you. They are much sweeter than your typical papaya that comes from Mexico, but have a slightly higher price tag. Last but not least, we round out the fruit salad with beautiful, luxurious strawberries. They set off all of the other ingredients in this fruit salad. In fact, you can make the argument that strawberries tie the dish together, but you be the judge of that and let us know in the comments below.

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It’s very common for people to supplement with vitamins and minerals nowadays. Vitamin C, zinc, vitamin D, omega-3, turmeric, and medicinal mushrooms are common supplements. Another supplement that receives a lot of attention is folic acid, which also exists in fortified foods. It’s the synthesized version of folate, the natural form of vitamin B9, which you can find in a wide variety of natural foods. 

What Is Folate? 

Folate is a water soluble vitamin that encourages proper fetal growth and development, reducing the risk of some common birth defects. It also supports healthy cell division and assists the body with red and white blood cell production. Folate supports DNA and RNA and even helps the body convert carbohydrates into energy. In a nutshell, folate does quite a lot for the body, which is why it’s such an important nutrient. And the great news is that you can get it from many different foods. 

According to the National Institutes of Health (NIH), adults and children over the age of 14 should consume 400 micrograms (mcg) of folate per day. For reference, that’s about 1.5 cups of boiled spinach. Pregnant women should consume 600 mcg of folate each day to encourage healthy fetal development. Learn how to add more folate to your diet by reading about the foods below. 

Asparagus

These healthy spears offer a wide variety of nutrients, including folate. A half-cup of cooked asparagus fulfills 134 mcg of folate, which equates to about 34% of your recommended daily intake (RDI). Asparagus exhibits anti-inflammatory and antibacterial activity, in addition to offering lots of heart-healthy fiber. 

Black-Eyed Peas

Many legumes, including beans, lentils, and black-eyed peas, tend to contain more folate than most other foods. The exact amount of folate varies between legume varieties, but one cup of cooked black-eyed peas contains about 200 mcg. Comparatively, one cup of cooked kidney beans contains 131 mcg. Black-eyed peas are very easy to incorporate into several dishes, but you can always opt for lentils, black beans, or kidney beans if you prefer. 

Leafy Greens

Kale, spinach, Swiss chard, collard greens, and arugula are all examples of leafy greens. Not only are they rich in key vitamins and minerals, but they also exhibit lots of folate. For example, one cup of raw spinach provides 58.2 mcg. Leafy greens are also rich in fiber, magnesium, and vitamins A and K. Several studies found that eating more leafy greens may help reduce inflammation and lower the risk of certain cancers. 

Brussels Sprouts

Just like leafy greens, Brussels sprouts are brimming with health benefits. They contain kaempferol, which is a powerful antioxidant that helps to reduce inflammation and oxidative damage. Unfortunately, many people have a love/hate relationship with Brussels sprouts. For those who enjoy them, a half-cup of cooked Brussels sprouts offers 47 mcg of folate. 

Papaya

This nutrient-dense fruit is known for papain, a proteolytic enzyme that helps break down proteins into peptides (small protein fragments). That’s not all papaya is good for, though. Papaya is an excellent source of vitamins A and C, potassium, antioxidants, and, of course, folate. One cup of papaya contains 53 mcg of folate. One thing to note is that pregnant women should not consume unripe papaya, as it may induce contractions. 

Avocados

When it comes to loading up on omega-3 fatty acids, magnesium, and folate, your go-to source should be avocado. The monounsaturated fatty acids in avocado help to encourage healthier heart and brain function. Additionally, you can satisfy about 21% of your RDI of folate when you eat one-half of a raw avocado. And we all know how easy it is to do that!

Beets

The vibrant color of beets is quite mesmerizing, but it also indicates that they exhibit potent antioxidants. Beets contain nitrates, which are plant compounds that may help reduce blood pressure. The potassium in beets may also help with this process. In addition to providing the body with manganese and vitamin C, beets offer about 148 mcg of folate per one cup. 

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Fall invites brisk mornings, changing leaves, and a variety of orange-colored fruits and vegetables. These orange foods are naturally rich in antioxidant carotenoid pigments that work to reduce inflammation in the body. Too much inflammation can lead to mood swings, chronic fatigue, digestive troubles, or even more serious conditions like cancer, diabetes, and cardiovascular disease. 

Excess inflammation can often be the result of excess oxidative stress in the body. This occurs when there is an imbalance between the free radicals that the body produces and antioxidants that combat their negative effects. Failure to consume a diverse mix of antioxidants can worsen this issue. While it is important to eat the rainbow, i.e. a variety of colorful fruits and vegetables, orange foods offer many anti-inflammatory compounds and antioxidants. 

Since fall is here and seasonal produce is arriving, stock up on some of the orange-hued favorites. Keep reading to learn which fall foods are the absolute must-eats for reducing inflammatory markers in the body.

Carrots

Carrots are rich sources of beta-carotene, and they nearly top the anti-inflammatory shopping list. The body converts beta-carotene into vitamin A, which is a powerful antioxidant. Additionally carrots offer zeaxanthin and lutein, both of which are powerful antioxidants that exhibit anti-inflammatory properties. They work to encourage cell health, and lightly cooking carrots can increase the bioavailability of the inflammation-fighting compounds. 

Sweet Potatoes

Just like carrots, and most of the foods on this list, sweet potatoes are naturally rich in beta-carotene. Some people consider sweet potatoes or yams the best of the fall produce items. The anthocyanins in sweet potatoes have potent anti-cancer, anti-diabetic, and anti-inflammatory properties. Some studies observed that the anthocyanins were effective at reducing inflammation in colon cancer cells. Other studies found that the choline in sweet potatoes helps to reduce inflammatory markers and responses in the body.   

Persimmons

People either love or hate persimmons, which are beautiful little fruits that resemble small pumpkins or orange tomatoes. Don’t brush them off as just another seasonal fruit, though. They happen to be superstars when it comes to fighting inflammation. Persimmons exhibit powerful carotenoids, flavonoids, and antioxidants such as catechin and anthocyanidin. You’ll also find zinc, magnesium, iron, fiber, copper, and manganese in these fall favorites. 

Turmeric

Although turmeric isn’t orange on the outside, it is vibrantly orange on the inside. Turmeric is a classic Indian spice, with curcumin being the active polyphenol. According to several studies, turmeric helps to relieve joint pain and stiffness in people with arthritis. One study found that taking turmeric extract three times daily was comparable to 1,200-milligram dose of ibuprofen. In addition to reducing inflammation, it may also enhance immune function and lower cholesterol levels. 

Pumpkins

Pumpkins are good for more than just carving and decorating. In fact, this seasonal squash contains many nutrients that work to fight inflammation. Pumpkins are rich in lutein, phytosterols, beta-carotene, and polysaccharides, all of which work together to target the source of inflammation. The phytochemicals in pumpkin help to mitigate the effects of harmful free radicals in the body. And pumpkins have been used in traditional remedies because of the antibacterial, anti-hypertensive, anti-diabetic, anti-tumor, and anti-hypercholesterolemic properties. 

Oranges

Oranges are pretty on the nose for orange-hued produce items to eat during fall. Although these are technically more of a seasonal item during winter, they do arrive in mid-to-late fall. Oranges have over 170 phytochemicals and 60 flavonoids, making them rich in anti-inflammatory and antioxidant properties. They are also famous for their vitamin C content. Several studies indicated that vitamin C effectively lowered C-reactive protein (CRP), which is a measure of body-wide inflammation linked to heart disease and arthritis. 

Papaya

Papaya is a tropical fruit that exhibits a sweet flavor and a diverse nutritional profile. It is rich in vitamins A & C, along with a powerful enzyme called papain. This naturally-occurring anti-inflammatory compound has proven effective at reducing joint pain and stiffness. Many nutritionists encourage arthritis patients to consume papaya for that reason. The strong enzymatic and antioxidant activity make it a great fruit for combating inflammation. 

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Crohn’s disease affects about three million Americans, with men and women being equally at risk. Belonging to a group of conditions known as inflammatory bowel diseases (IBD), Crohn’s disease can affect any part of the gastrointestinal tract. The most common area, though, is the small intestine. While the disease can show up at any age, Crohn’s disease typically occurs in people between the ages 20-30. 

People who have Crohn’s disease can experience acute inflammation and mild pain, but it’s possible to have long-lasting irritation. Failure to address this pain can lead to reduced immune function and overall strength. The problem with Crohn’s disease is that it spreads through the intestinal wall. That being said, there’s no need to give up on life because of this condition. In fact, there are lifestyle and dietary changes that can curb the effects of the disease. If you or someone you know has Crohn’s disease, the following superfoods are highly beneficial. 

Yams

Yams, or orange sweet potatoes, contain a lot of potassium, tryptophan, and vitamins A & C. In the June 2020 issue of Journal of Coloproctology, sweet potatoes are listed as one of the top three anti-inflammatory foods for people with Crohn’s disease. Some holistic nutritionists recommend that people with Crohn’s puree or mash their foods. This is why yams are perfect! One tip is to peel the yams because the fibrous skin can cause a flare up.

Acai Berries

For how small these berries are, they have an incredibly high concentration of antioxidants. Not only are they low in sugar, but they are also rich in a diverse mix of vitamins and minerals. According to several studies, acai berries exhibited protective effects against colorectal cancer development. During in vitro studies, acai powder demonstrated that it was able to reduce tumor cells. 

Papayas

There are some misconceptions about eating fruit when you have Crohn’s disease. Tropical fruits like papayas, bananas, and mangos are easily digestible and they contain a lot of beneficial nutrients. Papayas, in particular, contain a beneficial enzyme, papain, that assists your body with digesting proteins. They are also rich in folate, potassium, vitamin C, and vitamin A. Opt for Hawaiian papayas because they are much more flavorful. 

Oats

Whether you are or aren’t experiencing a flare-up, oats are beneficial for Crohn’s disease. They contain soluble fiber, which works to absorb water as it slowly passes through the digestive tract. This differs from insoluble fiber, which actually draws water into the colon and can cause diarrhea for people with IBD. Homemade oatmeal is a great breakfast item for people with Crohn’s. 

Raw Honey

According to many health studies, raw honey exhibits powerful antioxidant and antibacterial properties. Ancient civilizations actually used honey in many herbal remedies, especially ones that treated digestive discomfort. Raw honey is naturally rich in hydrogen peroxide, which helps to calm inflamed bowels. This makes it an excellent superfood for Crohn’s disease patients. Just remember to consume honey in moderate quantities to avoid excessive sugar intake. 

Aloe Vera

Aloe vera is a superstar in the world of alternative medicine. Not only can it help accelerate wound healing, but it can also help to reduce inflammation in the bowels. Just like raw honey, aloe vera contains hydrogen peroxide, in addition to other plant compounds. It works to boost overall immune function, which tends to be lower for people suffering from IBD. When you consume aloe vera juice or gel, make sure that it is 100% pure. You don’t want other additives or sugars. Pure aloe vera works to fight bacteria in the gut and has a cooling effect on the digestive tract. 

Homemade Almond Milk

There’s an emphasis on homemade because many store bought almond milks contain emulsifiers, thickeners, gums, and other preservatives. Fortunately, it’s very easy to make your own almond milk, and it tastes much better! Since many people with Crohn’s disease are lactose intolerant, almond milk is a great dairy-free alternative. Additionally, almond milk is naturally rich in vitamin E and free of saturated fats and cholesterol.

Many people with Crohn’s disease have a fear of eating vegetables. They tend to focus on white carbohydrate products, which are not nutritionally dense. There are many vegetables that you can eat, even during a Crohn’s flare up. Butternut squash, parsnips, pumpkin, carrots, and other veggies that you can puree offer lots of beneficial nutrients and are easily digestible. 

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