Are salads really that healthy?

You can do better.

Ok, I’m being a little cheeky here, but really? When we’re faced with needing to eat healthier, the answer is often “eat a salad”.

But is a bowl of green leaves and raw veggies really the best solve to what ails you?

Maybe, but maybe not.

Now don’t get me wrong. Eat the veggies. Vegetables provide much-needed nutrients like antioxidants, minerals like magnesium and zinc, plus all the fiber that feeds our gut microbiome.

That said, I take issue with the philosophy that eating a salad for lunch is the best thing for you.

First, plants contain compounds meant to keep them from being eaten, which we call “anti-nutrients”. These “anti-nutrients” can bind to desirable nutrients like iron or calcium and keep them from being absorbed and used by your body.

Next, nutrients from plants are often less “bio-available”, meaning your body is not able to use them as well as the versions from animal sources. A good example of this is iron, which is much more readily absorbed and used from animals than it is from plants.

Finally, plant material is very difficult for your body to break down. I mean, that’s the whole point of fiber, it’s meant to make it all the way down to your colon undigested. For some, like those with a bacterial overgrowth or an issue like IBS/IBD, digesting raw plant matter can be very uncomfortable, and can even make those bowel issues worse.

What are “anti-nutrients”?

Like I mentioned above, “anti-nutrients” are compounds in plants that bind to other nutrients and keep them from being absorbed. Oxalates and phytates are the biggest culprits and can keep you from getting all the amazing nourishment from the food you eat.

Some anti-nutrients can be neutralized by soaking, cooking or even dousing with lemon juice, like with spinach.

There is an argument to be made here that eating some amount of anti-nutrients can be helpful. When your body encounters a stress, it adapts and makes itself better at dealing with that stress in the future. In this case, eating some oxalates or phytates may help your body get better at absorbing the available nutrients.

What foods are most “bio-available”?

The answer here is hands down animal-sourced foods. From plant foods, crucial vitamins and minerals like Vitamin A need to be converted into the usable form, or from beta-carotene to retinol. Same goes for essential fatty acids from nuts versus from fish or sea food.

The animal-sourced version of those vitamins and minerals don’t need to be converted, and can be readily used by your body as soon as you digest them. Not to mention, there are nutrients like Vitamin B12 that you just cannot get from plants at all.

Why is it hard to digest plants?

One of the main benefits of eating plants is the fiber that helps move our bowels and feeds our gut bacteria. Plants are meant to make it through our digestive tract to the very end.

In our modern world of excessive anti-biotic use, autoimmune diseases, and toxic exposure, many people suffer from gastro-intestinal issues like IBS/IBD, Ulcerative Colitis, GERD, and even Small Intestine Bacterial Overgrowth.

If you deal with any of these, you know how uncomfortable or even downright painful it can be to have a flareup.

Dropping raw fiber into a small intestine full of bacteria can create painful amounts of gas and bloating.

Similarly, an inflamed lower intestine or colon can flare up painfully when it has to try and process raw plant fiber or plant compounds. Raw and cooked plant foods can worsen lower bowel issues, causing bloating, constipation and diarrhea.

Can I still eat salad?

Of course. I enjoy a salad from time to time myself and I love raw, crunchy veggies. But depending on your gut health, you may want to dial back on the raw plant matter for a little while.

Here are some tips for getting the most out of eating your veggies (like mom told you to):

If you notice any kind of bloating, gas or intestinal distress after you eat a salad, you could be reacting to the raw veggies or something else in the salad. Legumes, nuts, seeds, grains and dairy are a common irritant on top of harsh raw plant matter.

I know lots of people like to include things like chia, flax or hemp seeds to up the nutritional value, but often those seeds can make gut inflammation worse and cause painful bloating.

One solution is to remove the offending ingredient, like beans or seeds, and see if that makes a difference. If not, you might try eating cooked (baked, steamed or sauteed) veggies for a while to help break down the fiber. Beans, nuts and grains can be soaked a day beforehand to help eliminate inflammatory compounds.

Always make sure to include a protein and healthy fat with your salad or bowl of veggies. A burger patty, chicken breast or salmon filet are great options.

Instead of a salad of raw greens, veggies, beans, and nuts, you can also opt for a bowl of roasted veggies and ancient grains, if you tolerate them well. Grains like amaranth, barley and sorghum contain fewer antinutrients and much more nutrition than white rice or something made from wheat.

I love a bowl of cauliflower rice with roasted peppers, potatoes and squash topped with a burger patty. Feeling wild? Throw a fried egg on top.

Guys, if you’re dealing with gut issues, poor digestion, even IBS/IBD, I can help. This is what my 1-on-1 program is all about - identifying the problem and finding a holistic path to a solution. I have the tools to help fix your gut, relight your metabolism, and make you feel good again!

The best way to get started is with a free 15 minute discovery call.

Let’s go!