Sprouting for Digestion
A year ago the only thing I knew about sprouts was that they were a topping option at Pita Pit. Now I am sprouting everything! It is the best thing you can do for your digestion and overall health as it unlocks nutrients that would otherwise pass through your digestive system untouched. Spouting also removes chemicals and anti nutrients which can interfere with nutrient absorption and enzyme function. If digestive enzymes are inhibited you will not be able to breakdown food particles completely and this leads to malabsorption, bloating, gas and potential food sensitivities. If you have an inflamed and permeable gut lining (Leaky Gut) and the enzymes are not able to breakdown food particles, these particles will slip through the intestinal lining and into the bloodstream where the immune system will launch a response to the foreign particle. This is a food sensitivity and is why on an IgG test you will see immune responses to foods in the bloodstream. If you have a weakened digestive system, either from inflammation, gut permeability, low enzymes or low hydrochloric acid, sprouting is a must! Even without current digestive issues though, sprouting is a way to prevent these issues from happening and will reduce the stress on the pancreas to secrete as many digestive enzymes. Food sensitivities also arise when there is enzyme depletion, either do to eating too much food at once, eating the same foods over and over again or eating a diet of “dead” foods that do not contain any naturally occurring enzymes to aid digestion. Dead foods would be anything that can last on the shelf for a long time like processed foods or foods that have been cooked at very high temperatures like deep fried foods. Live foods like fresh produce and fermented foods contain their own active enzymes that help breakdown food in the digestive system and take stress off of the body to produce and excrete extra enzymes. When these enzymes do become depleted your body calls on the immune system to send white blood cells to help complete the digestive process. This takes the immune cells away from fighting foreign invaders and weakens immunity. In combination, a leaky gut and enzyme depletion can wreak havoc on your immune system and that is why proper preparation of foods (especially legumes) can be very helpful for those with sensitivities and bloating.
There are a couple methods for sprouting that you can do at home.
Colander method:
Use a small hole strainer and rinse beans, lentils or seeds very well and shake out excess water. Place in a bowl to allow the excess water to drain out and cover with a dishcloth or place in a dark cupboard. You want to mimic the darkness like the seed is underground for it to sprout, Rinse the sprouts 2-4 times a day for about 4 days depending on what you are sprouting. You will see small tail form and that is when it has started to sprout!
Sprouting Trays:
These can be purchased and work similar to the jars in that you rinse every 8 hours and allow the remaining water to drip out. The only difference is that these are in flat trays and take up more space than a mason jar would. They do allow more water to be released between rinses which is useful for seed sprouting. As the sprouts grow they hold more water which can lead to spoilage more quickly.
Sprouting Lids:
These work wonders and they are totally worth the investment just for convenience. You can use cheesecloth or some sort of mesh tied around the lid of a jar to have the same effect however it is harder to get the water into the jar and more dangerous to shake the water out (if not very securely tied). Either way though you place your sprout of choice in a mason jar and rinse very well or soak overnight before rinsing. I find soaking allows the seeds to sprout more quickly but either way will work. Every time you rinse the sprouts be sure to get out as much water as possible and place inverted in the bowl or on a plate. The sprouting lids I have are plastic (rust free) and have stands on them so the jars can be placed upside down on a plate to drain. Be sure to rinse at least twice a day for 2-5 days depending on what you are sprouting.
** If you are sprouting greens like broccoli sprouts, once they have grown yellow tails and look done, place in the window for a day to green them up. Others like buckwheat and lentils will only have a small white tail when they are done.
Once the spouts are done lay them on a clean dish towel or paper towel to dry. Place them in the fridge and they will last 5-7 days in there. I love to add spouts to salads, lettuce wraps and even in smoothies to add extra nutrition and enzymes.
Happy sprouting!