You Are What You Eat!

Every single one of us has over 35,000 different types of bacteria that are living in our gut and amount to trillions of microorganisms. ...What?? But don’t worry because not all bacteria are bad! Gut microbiota are not just known as ‘good bacteria’, but are actually an essential part of our digestive system. So, what exactly do they do?

Digestion

Gut microbiota helps our body digest foods the stomach and small intestine cannot digest. They also help synthesize vitamins B and K, riboflavin, thiamine, and more. Also known as gut flora, the bacteria take in energy from our food and produce short-chain fatty acids that become the source of energy for many of our cells.

Disease Prevention

A healthy and balanced gut flora is key to developing a stronger immune system. It helps provide a barrier to fight and prevent pathogenic bacteria from growing and making us sick. By assisting in bile acid digestion, a diverse community of gut bacteria have been shown to help prevent metabolic disease.

What does this mean?

What we eat has a great impact on our gut bacteria as the microbiota rely on our food consumption to do their job. Nutrient-dense foods make a big difference in the amount of good bacteria we have and how our digestive system functions. Research has shown that those who consume more fiber have stronger and more diverse gut microflora, thus promoting better metabolism, immune systems, and overall health. We really are what we eat!

How do I get more fiber in my diet?

Foods rich in fiber include fruits, whole grains, and vegetables. So pile your plate with plants! Fiber also slows digestion helping us eat less and stay full longer! This mouth-watering soup will help you eat more fiber because legumes, including black beans, have lots of it!

So fire up the bacteria in your belly by filling up on fiber and trust your gut to keep you going strong!

Fiber and Your Gut on Biteable.

Spicy Black Bean Soup
Yield: 2 quarts
Ingredients:

• 1 Tbsp. olive oil
• 1 onion, chopped
• 1 medium bell pepper, chopped
• 1 jalapeño, finely minced
• 3 garlic cloves, minced
• 1 3/4 cups  black beans, cooked
• 4 1/2 cup vegetable broth 
• 16 ounces diced tomatoes*
• 4 ounces Anaheim peppers*
• 1 1/2 cups frozen corn 
• 1/4 cup cilantro 

Directions: Heat oil in a stock pot. Sauté onion and all peppers in oil until tender. Add garlic and cook 1 minute longer. Stir in beans, broth, tomatoes and chopped green chilies. Bring to a boil. Reduce heat; simmer uncovered for 20 minutes. Add corn and cook 5 minutes. Add cilantro and cook 5 more minutes. At this point, if you need more liquid, add additional more broth. Remove from heat.

Make It A Meal! Looking for the perfect addition to spicy black bean soup? Adapted from myrecipes.com, this sandwich is also packed with fiber and flavor! Add your favorite fruit on the side.

Grilled Vegetable and Mozzarella Ciabatta Sandwich

Yield: 4 Servings
Serving Size: 1 Sandwich Quarter
Ingredients:

• 3 (1/8-inch-thick) slices red onion
• 1 red bell pepper, seeded and quartered
• 2 Tbsp. balsamic vinegar
• 1 tsp. extra virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• Cooking spray
• 1 (1-lb.) loaf ciabatta, cut in half horizontally
• 1 cup gourmet salad greens
• 5 ounces fresh mozzarella cheese, sliced
• 8 fresh basil leaves

*Substitute focaccia for ciabatta

Directions: Prepare grill to medium-high heat. Combine first 6 ingredients in a large bowl, tossing to coat. Remove vegetables from bowl, reserving vinegar mixture. Place the onion and bell pepper on grill rack coated with cooking spray; grill 7 minutes on each side or until tender. Hollow out bottom half of bread, leaving a 1/2-inch-thick shell; reserve torn bread for another use. Layer grilled vegetables, greens, cheese, and basil in bottom of loaf; drizzle reserved vinegar mixture on top. Cover with top of the bread; press lightly. Place filled loaf on grill rack; grill 4 minutes on each side or until cheese melts. Cut into quarters and enjoy!

Optional: toast torn bread and sprinkle on top of soup

Spicy Black Bean Soup Ciabatta Sandwich