• Dani

HOW TO DIGEST LEGUMES EASIER OR INTRODUCE THEM IN YOUR DIET AGAIN!




In my Youtube video, Leaky Gut and the relationship with hashimoto's, as well as in many articles that I have shared in my facebook group, I have talked to you about the connection between our digestive system and autoimmune diseases, about problems such as SIBO, H. Pylori, candidiasis, gas, irritable bowel, inflammation after eating certain foods, food allergies, etc. I have also shared the importance of taking digestive enzymes (such as Betaine with pepsin) to reverse hashimoto as intestinal permeability can be the result of poor digestion caused by a reduction in enzymes that help break down food. Many people with Hashimoto experience reflux, bloating, constipation, along with fatigue, mental confusion, joint pain, and many other symptoms that can be caused by poor digestive function. The malabsorption leads us to nutrient deficiencies, intestinal infections and the main one, we develop food allergies or food sensitivities.

Most of the people with whom I have spoken who suffer from this disease or other autoimmune diseases, do not tolerate or have removed legumes from their diet, because they blame them for their illnesses (inflammation, gas, bloating, constipation or diarrhea, abdominal pain, etc.) when the reality is not them but their intestines that they must work on. When people ask me how can you tolerate legumes without making you bloated? I have always answered them that it takes a process. I shared this process on my Instagram posts, but many people do not follow me there so I assume they did not see it.

* The First step to be able to digest legumes, as I mentioned before, is to adopt the habit of taking digestive enzymes, especially Betaine with pepsin, about 15 minutes before each meal. People with Hashimoto's and hypothyroidism have low levels of stomach acid. Low levels of stomach acid make it difficult to digest proteins, which makes us more tired, since digestion is one of the processes that requires the most energy from our body. Also, when proteins are poorly digested, we are more likely to be sensitive to them. Therefore, many people with Hashimoto will be sensitive to gluten, dairy, and soy (as well as possibly other foods like legumes). This is because these proteins are among the most difficult to digest and are also the most consumed proteins in the standard Western diet.

*The Second step is to activate the legumes. By this I mean letting them soak from the night before. Beans, chickpeas require more activation and the soaking water should be changed at least six times during this activation time (the ideal for these is 15 hours soaking, forget to say that I add a few drops of lemon to the water each time, this helps to alkalize and that our body can break the molecule of these carbohydrates). The process of changing the soaking water many times, is called LEACHING TECHNIQUE and it is widely used in diets for people with dialysis, especially with vegetables (from there I learned it since my husband was three years on dialysis) Leaching is technically indicated for cooking vegetables for people with CKD (Chronic Kidney Disease) because the body (kidneys) can no longer maintain the ideal levels of potassium necessary for optimal health. Leaching is believed to drain excess potassium and phosphorus from the vegetable, making it safe for consumption by people with CKD. The truth, although this process is used only with vegetables or vegetables in dialysis patients, it has worked a lot for me with legumes to be able to tolerate them and it has also worked for the people to whom I have spoken about using leaching with legumes ( Changing the soaking water many times helps make them more digestible)

*The Third step is when I am going to cook your legumes (whether they are beans, peas, lentils or chickpeas) I rinse them pretty well after having them soaked at least 15 hours (minimum 6 lentils) and place them in a pot with water to cover them; I put them on the stove to boil. when they start to boil I count for eight to ten minutes. I remove the pot from the heat, discard that water and rinse them pretty well again. By discarding this water, I remove a large amount of oligosaccharides, substances that can cause inflammation or abdominal distention and gas. The Bean Institute recommends that we leave our legumes in filtered water for another eight hours after we rinse them. (I skip that step but if you still keep having bloating problems, you can soak your legumes one more time.) After rinse them super well I put them to boil again Either in the pressure cooker, slow cooker or a normal pot.

I do not know where the idea came from in the "new diets" that legumes are harmful to our health and that we should not consume them. Legumes are full of fiber, protein, and low-glycemic carbohydrates. Ideal for promoting longevity and reducing the incidence of disease. A study carried out in more than 64,000 women showed that consuming legumes daily can reduce the incidence of type 2 diabetes by up to 38%.

I hope these tips help you to reintroduce legumes into your diets! It has also been a process of reeducation and relearning, of leaving habits and myths that I grew up with and that were deeply rooted in my lifestyle !!!!

Look into the articles in my group related to this topic: Digestive enzymes, Listen to your gut, SIBO, H. Pylori, and the relationship with hashimoto's etc.





Written by Vilma Colombiana in Oklahoma for my facebook group: Guerreros de Hashimoto y otras Enfermedades Auto Inmunes.


Video about leaky gut on my youtube channel here

90 views2 comments