Decrease Inflammation with Fiber in Asparagus

Fiber to Decrease Inflammation

Shared by Dr. Trenton Yeomans

Fiber to Decrease Inflammation

Diet is a key component in living a pain free lifestyle. Fiber rich foods help our gut health and in turn decrease inflammation and helps improve our immune system. A favorite food of mine that is rich in fiber is asparagus. Growing up my mom always made asparagus on the grill in the summers. This recipe is an asparagus salad, it includes healthy fats with the eggs and olive oil as well as some proteins. This recipe is light and perfect for an easy lunch.

 

“The positive health effects of dietary fiber are well established in the scientific literature. Dietary fiber intake reduces the risk for developing diabetes, obesity, hypertension, stroke, coronary heart disease, and GI disorders. In addition, increased consumption of dietary fiber promotes laxation, aids in weight loss.”

-Korczak et al. (2017)

 

“The effects of dietary fiber on digestive health are especially important because fiber affects the entire GI tract. For example, soluble fibers delay gastric emptying and act to delay the transit of food through the small intestine, whereas insoluble fibers contribute to fecal bulk.”

-Korczak et al. (2017)”

 

Asparagus Egg and Bacon Salad with Dijon Vinaigrette
Ingredients
  • 1 large, hard-boiled egg peeled and sliced.
  • 2/3 cups chopped asparagus.
  • 2 slices cooked and crumbled center cut bacon.
  • 1 /2 tsp Dijon mustard
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon red wine vinegar
  • pinch salt and pepper, to taste

 

Instructions:

Bring a pot of water to a boil, add the asparagus, and cook 2 to 3 minutes, until tender yet firm. Drain and run under cold water to stop it from cooking further. Set aside.

In a small bowl mix the Dijon, oil, vinegar and a pinch of salt and pepper.

Arrange the asparagus on a plate, top with egg and bacon and drizzle with the vinaigrette. Enjoy!

 

Resources

Renee Korczak and others, Dietary fiber and digestive health in children, Nutrition Reviews, Volume 75, Issue 4, April 2017, Pages 241–259

 

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our McKinney Doctors, located near West Ridge, near the corner of S. Stonebridge Dr. and Eldorado Pkwy., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diabetes and other diseases!