Paleo Chili: Gut Refresh Reintroduction Recipe

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Beans.. beans the musical fruit the more you eat the more you… TOOOOOT

Beans contain fibers called oligosaccharides, which are non-digestible, fermentable fibers that cause gas. Oligosaccharides represent the O in FODMAP. It’s one of the fibers that are eliminated in my Gut Refresh Guide Eliminating it helps give your gastrointestinal system a lil break while your gut heals itself. Then you slowly and strategically reintroduce FODMAPs to see how your tummy fares.

You don’t have to eliminate beans long term. But this chili is sooooo good that you will never want to add them into chili again… Even though there are benefits to this musical fruit. ;-)

The fibers in beans survive our acidic stomachs and don’t get digested in the upper part of the gut. They make their way intact to the colon where they are fermented by our beneficial bacteria.

Gas is created during this fermentation process. (that is why we eliminate them for those with tummy troubles like IBS) For others it’s a good sign, one that lets us know these healthful bacteria are well fed, maintained and enhanced through the fabulous food choices. This in turn may lead to the prevention of diseases of the gut, as well as other organs in the body.

Fiber is sometimes the forgotten macro.

There are lots of low FODMAP prebiotic fibers like those in our Repair+ that don’t cause this fermentation but still feed our love bugs.

Paleo Bean-less Chili

Goods To Get:

• 2 lbs. of Ground Beef

• 1 Onion, diced

• 3 Cloves of Garlic, minced

• 1 Red Bell Pepper, diced

• 1 Green Bell Pepper, diced

• 1 cup of Carrots, finely diced

• 1/2 Sweet Potato, diced

• 1 cup of Celery, diced

• 1 Jalapeno, minced

TOMATOES

• 1 14-ounce can of diced Tomatoes

• 1 28-ounce can of crushed or stewed

• 1 15-ounce can of Tomato Sauce

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SPICES

• 3 tsp. of Chili Powder

• 1 tsp of Oregano

• 1 tsp. of Basil

• 2 tsp. of Cumin

• 1 tsp. of Salt

• 1 tsp. Pepper

• 1 tsp. Onion Powder

• 1/2 tsp. of Cayenne

GARNISH

• 4 pieces of Bacon, fried and crumbled

• 1 Avocado, diced

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Instructions:

1. Sauté onions and garlic together in a large saucepan over medium heat or if using a pressure cooker use the sauté button.

2. Add ground beef to the saucepan, and brown

3. Drain excess fat

4. Transfer the cooked onions, garlic and meat to your crockpot

5. Add all vegetables and spices (except garnish ingredients) to the crockpot

6. Give it all a good stir

7. Set crockpot to low and allow to slow cook for about 6 hours or use the chili/stew button on the pressure cooker.

8. Spoon into individual bowls

9. Garnish with crumbled bacon and avocado slices

10. Serve hot and enjoy!

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Fart Fighting Tips

If fermentation still has you scared AF, here are some tips to reduce your fear of flatulence:

1. Increase your bean intake slowly. Start by eating 2 to 4 tablespoons of beans per day, and gradually increase consumption to the ½ cup per day recommendation.

2. Drink more water each day as you eat more beans.

3. When soaking dry bean before cooking, change the water several times. The gas-producing fibers are released into the soaking water, and discarding it removes some of these compounds.

4. Rinse canned beans without sauce before eating or using in recipes.

5. Cook with herbs. Certain herbs may also help break down the gas-producing fermentable fibers. Try epazote (commonly used in Mexican cuisine) or asafetida (commonly used in Indian cuisine).

6. Consider using digestive enzymes:  Digestwel+ is a chewable digestive enzyme but you can also capsulated digestive enzymes. .

This Paleo Chili is an ALL TIME FAVORITE recipe of mine. I created it to be a meal that is packed with a variety of fiber filled foods, high quality meat and healthy fats. It is perfection in every bite. I can’t wait for you to try it!!

If you or a loved one has been suffering after eating beans, onion, garlic or any other food then doing a low FODMAP, anti inflammatory, elimination diet like my Gut Refresh Guide might be just the thing!

Thank you for visiting my little space on the internet!

If you make this recipe & share it please make sure to tag me and the blog url. Thanks for all your support!! I just love your guts!!

Chanelle Cozette Doyle

#TheGutGirl

 *This post is not sponsored. Prizes given are purchased by myself. When you purchase a product from my pink links I do receive commission from the company you purchase from, this does not impact the price you pay!! This allows me to continue to provide you with free & fabulous content. Thank you for your support! All my content, including pictures is protected. Xo

SOURCES:

Nanayakkara, Wathsala S et al. “Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.” Clinical and experimental gastroenterology vol. 9 131-42. 17 Jun. 2016, doi:10.2147/CEG.S86798

Beans & Gas Study

Healthy adults were asked to eat half a cup of legumes (pinto beans, black-eyed peas or navy beans) or carrots each day for 8-12 weeks. Initially, half the people reported increased gas, but after 8 weeks they were back to normal levels. These results suggest that while some individuals may experience gas associated with bean intake, regularly consuming beans (~1/2 cup daily) for a period of 8 weeks may reduce bothersome symptoms like bloating and abdominal discomfort.

What’s the bottom line? The more often you eat beans, the less often you’ll experience GI discomfort!

SOURCE: Winham DM, Hutchins AM. Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutr J. 2011;10:128