A Gut Healthy Guide to Mexican Cuisine

Tips to Healthy Mexican Cuisine

When eating Mexican food, it’s important to be mindful of your portion sizes and to choose healthy toppings and fillings. Avoid fried foods, sugary drinks, and too much cheese and sour cream.

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Here are some additional tips for making Mexican food more gut-friendly:

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Use whole-wheat tortillas instead of flour tortillas. To learn why, read the section below, which evaluates three types of tortillas.
Grill or bake your meat instead of frying it. You should avoid fried foods because they tend to slow down the emptying of the stomach. Also, they can move undigested food through the body too quickly, leading to diarrhea, or stay in your digestive tract too long, causing you to feel full and bloated. Many fried foods are low in fiber and take longer to digest.
Choose lean protein sources, such as chicken, fish, or beans. Proteins higher in fat can trigger contractions of the colon, and the high-fat content of red meat is just one reason to choose healthier options since it has been linked to an increased risk of colon cancer. These contractions can lead to several digestive problems, including: diarrhea, constipation, stomach cramps, and bloating.
Load up on vegetables. Vegetables are a good source of fiber, prebiotics, and various essential nutrients for digestive health, including vitamins A, C, and K, as well as potassium and magnesium. Including lots of veggies in your Mexican dishes will help to keep the digestive system healthy and functioning properly.
Use avocado or olive oil instead of butter or lard. The digestive health benefits of using these oils when cooking include:
- Lubricate the digestive tract, making it easier for food to pass through, which can help prevent constipation.
- It helps to promote regularity by stimulating bile production and helping to break down fat.
- The antioxidants in these oils can help to reduce inflammation in the digestive tract.
- The oils oil can help to protect the stomach lining from acid and other irritants. This can be helpful for people with conditions such as acid reflux and ulcers.
- The polyphenols in olive oil can help to support a healthy gut microbiome. This is important for overall digestive health and well-being.
Season your food with fresh herbs and spices instead of salt. Too much sodium can irritate the lining of the digestive tract, leading to inflammation and other problems, which can include acid reflux and heartburn.
- Skip the store-bought taco seasoning packets. These are likely to contain inflammatory additives, anti-caking agents, and preservatives. In addition to the issues described previously regarding too much salt, for some, the ingredients in the seasoning packets can irritate the lining of the intestines. This can lead to inflammation, cramps, and diarrhea. Making your own taco seasoning using fresh herbs and spices is an easy remedy.
For guacamole, consider using pickle juice made with salt and water (not vinegar) instead of lime juice and salt. This type of pickle juice leads to fermentation and contains good bacteria in the form of probiotics… you’re gut will thank you. However, pickle juice can be high in sodium, so use it in small amounts as a salt replacement in your guac recipe.