Plant-Based Lifestyles: Colon Health, Part 2

This is part 2 of our series on plant-based eating and colon health. Read part 1 here.

 

WHAT IS THE PHYSIOLOGICAL MECHANISM?

How does a diet composed primarily of vegetables, fruits, legumes, and other plant-based proteins improve colon health?

It’s simple! A well-balanced plant-based diet automatically includes plenty of probiotics, prebiotics and fibre (both soluble and insoluble), which will virtually guarantee good colon health.

For specific colon disorders, such as IBS (irritable bowel syndrome), inflammatory bowel disease, ulcerative colitis, and diverticulitis, it is essential to consult with a registered dietician who will assist with an appropriate diet to enhance healing of the colon and minimising of symptoms. In certain instances, insoluble fibres are excluded for a period, and in this case extra soluble fibres are planned into the diet. Yet in all instances, fat (especially animal fats – not found in plant-foods!), deep fried foods, red meat, refined starches, processed foods, salt and sugars need to be limited.

 

SPECIFIC PLANT-BASED FOODS GOOD FOR THE PREVENTION OF COLON DISORDERS AND IBS

Beans and Legumes

Rich in:

  • Soluble fibre (heart-protective)
  • Plant stanols and sterols
  • Prebiotics

Soya

Soybeans are rich in soluble fibre (found in the outer hull):

  • 6g fibre/1 cup cooked soybeans
  • Products made with ground soybeans, such as Soya Life Porridge, have the added benefit of being rich in prebiotics

Daily recommendation: 1 serving per day = 1/3 cup soy beans / 1 serving Soya Life Premium Porridge

 

EXAMPLE OF A PLANT-BASED EATING PLAN THAT IS HIGH IN PREBIOTICS, PROBIOTICS AND FIBRE

MEAL

OPTIONS

CONTAINS

Prebiotics

Probiotics

Fibre

Breakfast

*Soya Life Porridge + strawberries

*Blueberry smoothie

*Breakfast smoothie bowl

Yes

Yes

Yes

Yes

Yes

Yes

Yes

Yes

Yes

Snack

*Banana

*Pear

*Wholewheat scone + peanut butter

*Wholewheat-soya berry muffin

Yes

Yes

Yes

Yes

Yes

Yes

Yes

Yes

Yes

Lunch

*Sourdough bread with hummus + salad

*Wholegrain seed bread + avocado

*Tomato and bean soup

*Pasta salad

Yes

Yes

Yes

Yes

Yes

Yes

Yes

Yes

Snack

*Nuts and raisins

*2 digestive biscuits

Yes

Yes

Yes

 

Dinner

*Chickpea + apple curry w’ brown  basmati rice +broccoli

Yes

Yes

Yes

 

We’ve put together 6 plant-based recipes, so you can try something new!

 

RECIPE 1: BREAKFAST SMOOTHIE BOWL

Blend together

  • 1 banana, frozen if possible
  • 1 cup strawberries
  • 1 tablespoon rolled oats
  • 3 tablespoons SOYA LIFE PORRIDGE
  • 1 cup SOYA milk
  • 1 teaspoon chia seeds
  • 1 teaspoon nut butter

 

RECIPE 2: BLUEBERRY-SOYA SMOOTHIE

Blend together

  • 2 cups blueberries
  • 2 tablespoons honey
  • 1tablespoon lemon juice
  • 2 cups SOYA milk
  • 2 tablespoons SOYA LIFE PORRIDGE

 

RECIPE 3: WHOLEWHEAT-SOYA BERRY MUFFIN

Ingredients

  • 3 cups whole-wheat flour
  • ¼ cup SOYA LIFE PORRIDGE
  • ½ tsp bicarbonate of soda
  • ¾ cup lite margarine
  • 2 eggs
  • 2 tablespoons honey
  • ¾ cup buttermilk
  • 2 table spoons cranberries / blueberries

 Instructions:

  1. Preheat oven to 200°C
  2. Grease and flour a large baking sheet
  3. Combine the dry ingredients in a bowl. Add the margarine and rub in with your fingertips until the mixture resembles coarse breadcrumbs. Set aside
  4. In another bowl, whisk together the eggs, honey and buttermilk. Set aside 2Tbs for glazing. Stir the remaining egg mixture into the dry ingredients until it holds together
  5. Roll or pat out the dough to about 2cm thick. Stamp out circles with a cookie cutter. Place on the prepared sheet and brush with the glaze. Bake for 12-15 minutes until golden. Allow to cool slightly before serving warm

 

RECIPE 4: PASTA SALAD

Ingredients

  • 1 cup spiral pasta Cook, drain, and toss in the following:
  • ½ cup chickpeas, drained and rinsed
  • ¼ cup tomatoes, diced
  • ¼ cup cucumber, chopped
  • ¼ cup bell pepper, chopped
  • 1 tablespoon red onion, finely chopped
  • 4 black olives, sliced
  • 2 teaspoons olive oil
  • 2 teaspoons red vinegar
  • 1 garlic clove, minced (optional)
  • Pinch of sea salt

 

RECIPE 5: CHICKPEA AND GREEN APPLE CURRY

Ingredients

  • 2Tbs olive oil
  • 1 large onion, peeled and chopped
  • 4 garlic cloves, peeled and sliced
  • 2 red or green chilies, seeds removed and finely chopped
  • 2Tbs (30ml) curry powder
  • 1tsp (5ml) each ground cumin, turmeric, coriander, ginger and paprika
  • 2tsp (10ml) mixed herbs
  • 2tsp (10ml) vegetable stock powder
  • Salt and black pepper to taste
  • 3 large tomatoes, chopped
  • 4 cups (1 litre) water
  • 1 large carrot, peeled and chopped
  • 3 baby marrows, chopped
  • 2 large Granny Smith apples, peeled, cored and chopped
  • 400g can of chickpeas, drained and rinsed
  • ¼ cup (60ml) fresh coriander, chopped

Instructions:

  1. Heat the oil in a saucepan. Add the onions, garlic and chilli and sauté until softened
  2. Add the curry powder, spices, herbs, stock powder and salt and pepper. Cook for a minute or so until the spices release their aroma
  3. Add the chopped tomatoes and stir well. Gently cook for about 5 minutes, ensuring that the mixture doesn’t burn, and then add 2 cups of water. Put the lid on the saucepan and cook on high heat for about 10 minutes
  4. Use a stick blender to blend the onion and tomato mix to a puree
  5. Add the carrots, marrows, apples and chickpeas. Stir through and add the remaining water. Reduce the heat to very low and simmer for 60-90 minutes

To serve:

Garnish with fresh coriander and serve on a bed of rice, or with wraps, and some chutney.

 

RECIPE 6: FRESH TOMATO AND BEAN SOUP

Ingredients

  • 900g ripe plum tomatoes
  • 2Tbs (30ml) olive oil
  • 3 large onions, coarsely chopped
  • 2 garlic cloves, crushed
  • 4 cups (1 l) vegetable stock
  • 2Tbs sundried tomato paste
  • 2tsp (10ml) paprika
  • 1Tbs (15ml) cornstarch
  • 1 tin (410g) cannellini beans, rinsed and drained
  • 2Tbs (30ml) chopped fresh cilantro
  • Salt and freshly ground black pepper to taste

To serve: Olive ciabatta

Instructions:

  1. Peel the tomatoes: using a sharp knife, make a small cross in each one and place in a bowl. Pour boiling water over and leave to stand for 30-60 seconds. Drain the tomatoes and once cool enough to handle, peel off the skins. Quarter them and cut each piece in half again
  2. Heat the oil in a large pan and cook the onions and garlic for 3 minutes or until just beginning to soften
  3. Add the tomatoes to the onions and stir in the stock, sun-dried tomato paste and paprika. Season with a little salt and pepper. Bring to the boil, then turn down the heat and simmer for 10 minutes
  4. Mix the cornstarch to a paste with 2 Tbs (30ml) water. Stir the beans into the soup with the cornstarch paste. Cook for a further 5 minutes
  5. Taste and adjust the seasoning if necessary

To serve:

Stir the chopped cilantro into the soup just before serving with ciabatta.

Enjoy!

 

Soya Life products are an easy solution in a plant-based eating plan.