I'm currently in the process of "repairing" my gut flora, following the directions of Dr. Ayers from Cooling Inflammation blog.
Beside pre/probiotics he also recommends eating small amounts of raw vegetables to increase gut flora diversity. Basically eating "muddy" vegetable because they contain bacteria that I presumably lack (heavy antibiotics use a year back).
The initial amount would be around 30g/ounce because I'm sure as hell not eating pounds of raw veggies. Any comments on the chosen ? Too much, too little, ....
I'm speculating that due to the fact that I only need their bacteria even a minuscule (half an ounce maybe) amount would be sufficient. Also it's probably more about the size of veggie surface then it is about it's mass.
My question is, which (I presume some are more poisonous then others) vegetables can be eaten raw and how to make that at least itsy bitsy tasty ?. Besides salads which I don't really like.
p.s. I realize that CIA and the vegetables are out there to kill me, therefore small amounts.
EDIT: Worry not, my paleo friends I has a garden ;)
I know you asked about raw vegetables, but have you considered lacto-fermented vegetables such as sauerkraut? From what I understand they are very good for replenishing gut flora. See: http://huntgatherlove.com/content/wild-fermentation
Cucumber slices with goat cheese and lemon zest
Cucumber raita with any curried meat
Radishes with butter
Cauliflower dipped in homemade bacon-naise
Grated carrot w/ a little olive oil and vinegar as a side with anything
Jicama and cabbage coleslaw (finely chop and add homemade mayo or oil/vinegar + seasonings)
Salsa w/ tomatoes, peppers, carrot and onion
Shrimp salad: shrimp+jerusalem artichoke+ mayo+ seasonings (chop jerusalem artichoke into very small pieces)
These are the veggies I enjoy eating raw. I included ones you don't have to peel to eat raw and are most likely to have had a lot of soil contact ('cept the tomatoes) so you can hopefully ingest some of those micro-organisms. However, unless you can grow these or buy them at the farmers market I would question how much soil bacteria is left on them.
Sounds like an interesting experiment. The vegetables are not trying to kill you :P Most commonly grown vegetables are perfectly safe to eat small amounts of raw if you want some bacteria. I can only think of potatos and beans as accually containing toxins that require cooking to prevent poisoning.
If you want bacteria most will be on the surface not inside and if bacteria is there you will only need a small amount of food. Maybe peel a bit from each vegetable you eat? This obviously does not include things that have tough or indegestable skins.
Go by taste and common sense. I wouldn't suggest eating avocado skin or raw turnip. If it tastes bad don't eat it. Also alot of commercial produce in supermarkets is washed or treated in some way to prevent spoilage. Maybe find local sources like a farmers market or garden or if possible find some safe wild foods in your area.
There are many choices of vegetable, any of these you eat a small amount of raw:
Asparagus. Bell peppers. Broccoli. Carrots. Cabbage. Carrots. Cauliflower. Celery. Chicory. Cucumbers. Fennel. Garlic. Jerusalem artichoke. Kale. Leeks. Onions. Lettuce. Radishes. Spinach. Swiss chard. Tomatoes. Turnip greens. Some seaweeds. And many more.
Don't forget many fresh fruits and also fresh herbs like:
Basil. Dill. Oregano. Parsley. Peppermint. Rosemary. Sage.
Edit: A small amount of any of these will not poison you. However there are good reasons for cooking many vegetables including breaking down any antinutrients present and also making them more digestable. I generally prefer mine cooked.
Seems to me, you might need home garden grown veggies with no pesticides in order to get the full benefit. The stuff at the store is sprayed to death and you will want to wash it good before eating. Even so called 'organic' veggies are allowed to have so called 'natural' poisons added to kill pests. Natural poisons are sometimes even less safe than unnatural poisons and more of it often needs to be applied to get the same results. If it were me, I'd pick veggies my friends and I were able to grow. YOu can grow em and then go out in the garden and snack on em as you water them! ;-) Many veggies and lettuces will even grow well in pots.
I'm going to have to look into the science on that blog though. If he suggests eating 'muddy' veggies raw to repair the gut flora, aren't raw veggies kinda hard on the digestion in the first place? Might want to blend them in a blender first to help predigest. The blender should not harm tiny bacteria. But if he wants you to eat muddy veggies, why not just eat a few teaspoons of dirt instead? ;-P I know that sounds kind dumb but if you are only eating the veggies for the mud, then ? Or is there special bacteria that only adhere to veggies? DO we know what specific bacteria he is trying to get into you and that they are to be found on the skins of veggies?
I'm not totally against this idea, but I think I need to look more into the science behind it. Bacteria are everywhere. How do we know the ones good for the intestines are the ones adhering to the outside of dirty veggies? -Eva
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