Speeding up your metabolism may be one of the keys to healthy weight loss. But you don’t have to starve yourself to achieve it. Adding this one forgotten food group may boost your digestive engine. Which bitter foods do you enjoy? Tell us in the comments below.
Just the thought of bitter foods may be enough for you to turn your nose up. Perhaps it brings up old memories of your mom fighting you to take your medicine when you had a tummy ache. Now that you’re an adult, I invite you to rethink this programming as bitter foods may have an undeserved “ick” factor.
It turns out that you may already be consuming bitter foods regularly and not even know it. Think of foods like coffee, dark chocolate, or even green tea. However, there’s a whole world of bitter foods that you may be missing out on and the health benefits that go along with it.
Why are bitter foods so important?
Bitter foods have traditionally been used to support body systems that contribute to weight loss, clear skin, better sleep, relief from GERD and constipation, and so much more. You’ll find bitter flavors in foods like kale, arugula, bitter melon, brussels sprouts, cranberries, and grapefruit.
If you’re a less adventurous eater, you may unknowingly skip bitter foods altogether, especially if you believe that bitter foods are not part of your traditional diet. I asked DC-based Madea Allen, Doctor of Oriental Medicine and Holistic Chef, DOM, LAc, ADS, CYT, CHHC about this and she said that bitter foods like collard greens have always been staple in African American diets.
“Bitter foods by way of leafy greens are important in African American culture. Relatively low in calories, dark leafy greens are a powerhouse of many nutrients, including vitamins A, C, E, and K, folate, magnesium, calcium, iron, potassium, antioxidants and fiber.”
Affectionately known as the “Organic Soul Chef,” Dr. Allen goes on to say, “Our enslaved ancestors in the American South foraged bitter greens such as dandelion and pokeweed and used them for medicine and food. Medicinal uses of pokeweed include rheumatism, arthritis, skin infections and swelling. Medicinal uses of dandelion include diuretic, digestive aid and regulates glucose and blood pressure.”
With all these great health benefits connected to bitter foods, why are we not getting enough of it in our diet?
Dr. Allen believes that we often avoid bitter foods because of the aversion to the flavor or an overall lack of knowledge or skill in how to prepare them. So, let’s talk a bit more deeply about the individual benefits of bitter foods and how you may get them into your diet.
Heart and menopausal health
Bitter foods become more important to Black women’s health, particularly as we age. Dr. Allen shares, “I see a lot of patients with health problems that are directly related to lack of bitter foods in their diets: Chronic inflammation, elevated cholesterol and triglyceride levels, constipation, diarrhea, irritable bowel syndrome, indigestion, GERD, chronic congestion.”
Dr. Allen goes on to remind us that, “Bitter foods help reduce the risk of heart disease, the leading cause of death for women in the United States.” Bitter foods become especially important for women as they move towards menopause because they cool the body and clear heat.
Control cravings and boost your gut health
Bitter foods have been shown to reduce cravings. One recently published study of 30 women demonstrates that those participants who took either a high dose or low dose of bitter hop extract experienced a significant reduction in appetite compared to those who received the placebo. The women reported feeling less hunger, more satisfaction with what they ate, and had less thoughts about food in general.
There is also scientific evidence that demonstrates that bitter foods can potentially stimulate gut hormones, making it easier to break down food and absorb nutrients that support all the body’s systems. A well supported gut may control blood sugar, assist in weight control, improve sleep, support healthy skin, and improve kidney function.
Dr. Allen suggests adding a bitter green like kale to your fall and winter soups to boost your gut health. Balance the flavor with sweet-tasting fall and winter vegetables like sweet potatoes, leeks, carrots, and more to give your gut the variety it needs
Support detoxification
Your liver is a major detoxification organ in the body. The liver helps to filter the blood and can break down foreign substances. Your liver also produces bile to help the body digest fats and carry away waste. Dr. Allen gets liver-supporting bitter greens like dandelion, mustard greens, and broccoli rabe into her diet daily. “I add them to my smoothies, salads, stir-fries, soups, and sandwiches, sautéing or braising them. I mix it up (greens and cooking technique) to keep it interesting.”
Give bitter foods a try
There is nothing more important to raising quality of life than having great health. And bitter foods can be a powerful addition to improving your overall sense of wellbeing. We can all use bitter foods to help us balance our blood sugar, enhance digestion, and support heart health.
Begin by making small changes to your meals. Experiment with adding fresh grapefruit slices to your morning smoothie or fruit bowl. If you find the bitter flavor off-putting, be sure to skip the refined sugar and mix in naturally sweet fruits like raisins, dates, or ripe bananas.
Try adding a fresh side salad to your dinner plate by mixing arugula with apples, walnuts, thinly sliced red onion, and a homemade honey mustard vinaigrette. Make your experimentation with bitter foods fun and you’ll find a myriad of ways to ensure that bitter foods become a regular part of your daily diet.
Which bitter foods do you enjoy? Tell us in the comments below.
