There are broad nutritional benefits to eating a colon-healthy diet –low in saturated and trans fats, high in fiber and in vitamins, minerals and antioxidants: Vitamin E, selenium, magnesium.
It should also have lean proteins, like chicken. This fresh take on chicken salad is a gut health all-star!
Chicken is naturally high in selenium, which helps reduce your risk of developing precancerous polyps. Magnesium-rich foods – like walnuts and sunflower seeds – help reduce your risk of colon cancer, according to the American Journal of Clinical Nutrition. Plus, walnuts are rich in antioxidants. Grapes, celery and chia seeds provide fiber; pair this chicken salad with whole-grain bread, wraps or crackers for added fiber.
Chicken Salad
(serves 4-5)
• 2 cups baked chicken, shredded
• ¾ cup grapes, halved
• ¾ cup walnuts
• ½ cup celery, chopped
• 1 tbsp sunflower seeds
• 1 tbsp chia seeds
• 4 tbsp mayo alternative (lower in fat)
• Dash of sea salt
• Dash of pepper
Place chicken in a medium mixing bowl with the grapes, walnuts, celery, sunflower seeds and chia seeds. Mix together well.
Stir in mayo alternative, making sure everything is coated well. (Some options include “Just Mayo,” Vegenaise, or even plain Greek yogurt for additional probiotic gut benefits.)
Season with sea salt and pepper to taste.
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