Back Clinic Diets. The sum of food consumed by any living organism. The word diet is the use of specific intake of nutrition for health or weight management. Food provides people with the necessary energy and nutrients to be healthy. By eating various healthy foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively.
Having a healthy diet is one of the best things to prevent and control various health problems, i.e., types of cancers, heart disease, high blood pressure, and type 2 diabetes. Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition throughout this series of articles. In addition, Dr. Jimenez emphasizes how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases like heart disease, and ultimately promote overall health and wellness.
The Anti-Inflammatory Diet: Fueling Recovery After a Car Accident
Motor vehicle accidents (MVAs) are a major cause of musculoskeletal pain, soft tissue injuries, and inflammation. Recovery isn’t just about pain relief—it’s about helping the body heal from the inside out. At El Paso Back Clinic, we understand that nutrition plays a critical role in rehabilitation. One of the most effective approaches is the anti-inflammatory diet, which provides the body with natural tools to reduce swelling, ease pain, and support long-term recovery.
Led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, our clinic integrates chiropractic care, medical diagnostics, and functional nutrition to create customized recovery plans for patients healing from car accidents.
Why Inflammation Matters After a Car Accident
When you’re in an accident, your body immediately responds with inflammation. This is a natural part of the healing process—it sends white blood cells and healing proteins to the injured area. But too much inflammation, or inflammation that lasts too long, can become a problem. It can cause:
Swelling and stiffness
Ongoing muscle and joint pain
Nerve irritation (like sciatica)
Headaches or migraines
Delayed healing of soft tissues
At El Paso Back Clinic, many of our patients arrive with lingering inflammation from car crashes. Addressing this through targeted nutrition helps reduce symptoms, improve mobility, and speed up recovery.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet includes foods that calm the immune system and reduce internal swelling. It limits processed foods, added sugars, and trans fats, which increase inflammation. Instead, it focuses on whole foods that support tissue healing, balance hormones, and boost antioxidant defenses【Hopkins Medicine, n.d.】(https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet).
Key Anti-Inflammatory Foods:
Fatty fish: Salmon, tuna, mackerel
Leafy greens: Spinach, kale, Swiss chard
Berries: Blueberries, strawberries, raspberries
Nuts and seeds: Almonds, walnuts, flaxseeds
Olive oil: Extra virgin, rich in monounsaturated fats
Turmeric and ginger: Natural inflammation-fighting spices
Dr. Alexander Jimenez’s Integrated Approach to Healing
Dr. Alexander Jimenez is one of the few providers in the El Paso region with a dual license in chiropractic and advanced nursing. At El Paso Back Clinic, he uses his expertise to assess patients holistically—physically, nutritionally, and functionally.
His care for post-accident patients includes:
Spinal diagnostics to assess alignment and joint stress
Advanced imaging (MRI, X-rays) to identify soft tissue injuries
Nutritional planning to support inflammation control
Legal documentation for personal injury and insurance cases
Dr. Jimenez emphasizes that food can be a powerful therapy when combined with chiropractic adjustments, rehab exercises, and personalized care plans.
How an Anti-Inflammatory Diet Supports Spinal and Musculoskeletal Recovery
Car accidents often injure the spine, soft tissues, and nervous system. Inflammation in these areas can limit movement and cause widespread pain. Here’s how an anti-inflammatory diet helps address these issues:
Nutrients in nuts and seeds provide healthy fats that support myelin (the protective coating around nerves), which is often affected in whiplash and spinal injuries.
4. Minimizes Chronic Pain
Turmeric and ginger have been shown to reduce pain by blocking inflammatory enzymes in a way similar to ibuprofen—without side effects【IntechOpen, 2021】(https://www.intechopen.com/chapters/75226).
Functional Recovery at El Paso Back Clinic
We take a functional medicine approach to rehabilitation. That means we don’t just treat symptoms—we uncover and address the root causes of pain, inflammation, and dysfunction.
For example, many patients suffer from:
Muscle guarding due to inflamed tissues
Disc compression from spinal misalignment
Headaches caused by inflammation in the cervical spine
Delayed healing from poor nutrition or oxidative stress
Combining chiropractic therapy with dietary changes improves not only physical symptoms but also energy, mood, and immune resilience.
Sample Anti-Inflammatory Meal Plan for Injury Recovery
Breakfast:
Spinach and berry smoothie with flaxseed
Scrambled eggs with turmeric
Lunch:
Grilled salmon over mixed greens with olive oil dressing
Quinoa and steamed broccoli
Dinner:
Ginger garlic chicken stir-fry with kale
Sweet potato with olive oil
Snacks:
Almonds and blueberries
Carrot sticks with hummus
Drinks:
Water with lemon
Green tea or ginger tea
Chiropractic + Nutrition = Long-Term Healing
At El Paso Back Clinic, we know that true healing takes more than spinal adjustments. When patients fuel their bodies with the right nutrients, they experience:
Faster pain relief
Better mobility
Reduced need for medication
Fewer complications long-term
Dr. Jimenez incorporates dietary strategies into every stage of the recovery process—from acute injury to rehabilitation and prevention.
Supporting Legal-Medical Needs Through Documentation
For those involved in personal injury claims, Dr. Jimenez provides accurate diagnostic records, progress reports, and treatment plans. These often include notes about functional limitations, inflammatory conditions, and nutrition-based interventions that support ongoing care.
This dual-scope insight makes El Paso Back Clinic a trusted location for both clinical and legal-medical support.
What Our Patients Say
“After my car accident, I had constant back pain and stiffness. Dr. Jimenez didn’t just adjust my spine—he helped me change my diet. I felt better within weeks.”
– Maria G., El Paso
“I never thought food made such a difference. Once I started eating anti-inflammatory meals, my neck pain eased and my headaches stopped.”
– Luis R., MVA Patient
Final Thoughts: Eat Well to Heal Better
Inflammation is one of the greatest obstacles to recovery after a car accident. But the right foods can help turn that around. The anti-inflammatory diet is a safe, effective, and natural way to support the body’s healing process.
At El Paso Back Clinic, we go beyond traditional care by combining chiropractic therapy, diagnostic imaging, and functional nutrition. If you’ve been in an accident and want a full recovery plan that treats your body from the inside out, we’re here to help.
Healing from the Inside Out: A Musculoskeletal Injury Rehabilitation Diet After a Motor Vehicle Accident (MVA)
When someone is involved in a motor vehicle accident (MVA), the injuries can go beyond what’s visible on the outside. Muscles, ligaments, tendons, and bones often suffer deep damage that takes time and care to heal. While many people focus on physical therapy, chiropractic care, and pain management, one key part of recovery is often overlooked—nutrition. What we eat can either help or hinder our recovery process. That’s where a musculoskeletal injury rehabilitation diet comes in.
This article explains why nutrition matters after an MVA, which foods support healing, and how experts like Dr. Alexander Jimenez, DC, APRN, FNP-BC, combine chiropractic care, advanced imaging, and integrative medicine to create a complete recovery plan. Let’s explore how healing from the inside out is just as important as external care.
How MVAs Lead to Musculoskeletal Injuries
Musculoskeletal injuries are among the most common outcomes of motor vehicle accidents. They can range from mild muscle strains to severe joint dislocations, fractures, and nerve compressions. When your body experiences sudden deceleration, whiplash, or blunt force, tissues get stretched, torn, or inflamed. Common conditions include sprains, strains, back pain, neck stiffness, and soft tissue damage.
After such injuries, inflammation occurs as part of the body’s natural healing response. Although inflammation helps the body repair, excessive or chronic inflammation can prolong recovery and increase pain.
According to the Elysian Wellness Centre, without a proper recovery plan—including hydration, nutrition, and therapy—healing can be delayed significantly. That’s why diet becomes a critical part of musculoskeletal injury rehabilitation.
When the body experiences trauma, it requires more energy and nutrients to heal. The demand for calories, protein, and vitamins rises. Without proper nutrition, muscles may waste away, inflammation may increase, and tissue repair can be compromised.
The Naval Medical Center Nutrition Fact Sheet outlines the role of food as medicine. It explains that wounded or injured individuals need extra calories, protein, zinc, and antioxidants to speed up recovery. Proper nutrition doesn’t just support healing—it reduces complications and helps regain strength and mobility.
Reference:
Naval Medical Center Portsmouth. (n.d.). Nutrition for wounded, ill, and injured. https://www.med.navy.mil
Protein: The Building Block of Tissue Repair
Proteins are essential for muscle repair, collagen formation, and immune support. After an MVA, your body requires more protein to rebuild torn muscles and connective tissues. High-quality sources include lean meats, poultry, fish, eggs, Greek yogurt, tofu, legumes, and nuts.
The Essendon Sports Medicine Institute emphasizes that without enough protein, injured patients may struggle to recover strength and stability in joints and muscles. Ensuring 20–30 grams of protein per meal helps the body maintain muscle mass during rest and repair.
Fatty acids, especially omega-3s, are known to reduce inflammation. Inflammation, while part of the healing process, can lead to prolonged pain and delayed recovery if left unchecked.
Fatty fish (like salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and avocados are anti-inflammatory powerhouses. As stated by WellBeings Medicine, adding omega-3-rich foods helps reduce joint pain and swelling, especially after ligament and tendon injuries.
Reference:
WellBeings Medicine. (n.d.). Healing through nutrition: Dietary strategies for auto accident injury recovery. https://wellbeingsmedicine.com
Carbohydrates for Energy and Recovery
Carbohydrates provide the energy your body needs to heal. They help spare protein so it can be used for muscle repair rather than fuel. Whole grains, fruits, vegetables, and legumes are excellent choices.
According to Kartamultisport, injured individuals need complex carbs to fuel daily activity, physical therapy, and tissue regeneration. Refined sugars should be avoided because they may increase inflammation and reduce immune function.
Reference:
Kartamultisport. (n.d.). Diet after injury: 5 tips on how to eat to get back in shape quickly. https://www.kartamultisport.pl
Antioxidants and Micronutrients: The Invisible Healers
Vitamins and minerals play a vital role in healing tissues. Vitamin C supports collagen production, while vitamin A helps with cell regeneration. Zinc and magnesium support immune function, protein synthesis, and nerve health.
Fruits and vegetables like berries, citrus fruits, spinach, broccoli, bell peppers, and sweet potatoes should be eaten daily. The Respiratory Muscle Rehabilitation Center recommends including colorful produce and nuts to fight oxidative stress and promote quicker healing.
Water helps transport nutrients to damaged tissues and flushes toxins from the body. Dehydration can slow tissue healing and increase fatigue, cramps, and muscle spasms.
As emphasized by Dallas Accident & Injury Rehab, recovery requires more fluids than usual. Aim for at least 8–10 cups of water daily, more if you’re active or in physical therapy. Add herbal teas, broths, and water-rich fruits like watermelon and cucumber to your diet.
The ProActive Physical Therapy Center recommends avoiding artificial additives and focusing on natural, nutrient-rich ingredients. Keeping your gut healthy through whole foods also improves immunity and inflammation control.
Reference:
ProActive Physical Therapy. (n.d.). Nutrition for injuries: Best foods for recovery. https://proactivept.com
Evidence-Based Nutrition and Recovery Time
A 2024 peer-reviewed study found that patients who followed recovery-focused nutritional guidelines healed faster and reported less pain over time. Anti-inflammatory diets rich in protein, omega-3s, and antioxidants shortened recovery durations and improved physical performance post-injury.
Real-World Application: Dr. Alexander Jimenez’s Integrative Care Approach
Dr. Alexander Jimenez, DC, APRN, FNP-BC, practices in El Paso and is recognized for his dual-scope expertise in chiropractic and functional medicine. He provides integrative care to patients recovering from MVAs, using nutrition, advanced imaging, and rehabilitative medicine.
Through his clinics (dralexjimenez.com, elpasobackclinic.com), Dr. Jimenez has documented clinical correlations between trauma, soft tissue damage, inflammation, and malnutrition. His assessments combine MRI, ultrasound, lab work, and body composition analysis to design personalized treatment plans.
Dr. Jimenez emphasizes that healing from musculoskeletal injuries isn’t just about manipulating bones—it’s about understanding the whole body. Integrating chiropractic adjustments with dietary protocols allows patients to regain strength, reduce inflammation, and prevent long-term complications. His ability to document injuries for both medical and legal purposes also makes him a vital part of the recovery team in personal injury cases.
Here’s a simple one-day meal plan designed for patients recovering from musculoskeletal injuries:
Breakfast
Oatmeal with chia seeds, blueberries, walnuts
Green tea or water with lemon
Lunch
Grilled salmon with quinoa and spinach
Roasted sweet potatoes
Water or bone broth
Snack
Greek yogurt with almonds and strawberries
Dinner
Chicken stir-fry with broccoli, bell peppers, brown rice
Herbal chamomile tea
Dessert (optional)
Dark chocolate square (70% cocoa or higher)
This meal plan offers anti-inflammatory nutrients, quality protein, healthy fats, and hydration—all key components of a musculoskeletal rehabilitation diet.
Final Thoughts: Food as Fuel for Recovery
Nutrition is one of the most powerful tools in post-accident recovery, yet it’s often ignored. A rehabilitation diet isn’t just about avoiding bad foods—it’s about feeding your body the fuel it needs to rebuild, move, and feel better. Whether it’s reducing pain, rebuilding strength, or speeding recovery, the right food choices matter.
For patients recovering from musculoskeletal injuries due to MVAs, working with healthcare providers like Dr. Alexander Jimenez offers a unique advantage. His integrative, dual-scope expertise ensures that care goes beyond the surface and promotes healing from the inside out.
🥦 Healing Through Nutrition: The Ultimate Post-Car Accident Recovery Diet
Motor vehicle accidents (MVAs) don’t just leave dents in cars—they often have a permanent impact on our bodies. From whiplash and ligament injuries to joint pain and systemic inflammation, your body needs comprehensive healing after an accident. One of the most overlooked yet essential components of this healing process is nutrition.
In this guide, we’ll explore how the right foods support recovery after a motor vehicle accident (MVA), based on clinical evidence and the expertise of Dr. Alexander Jimenez, DC, APRN, FNP-BC—a dual-licensed chiropractor and nurse practitioner in El Paso, Texas.
🚗 How Motor Vehicle Accidents Damage the Body
MVAs can trigger musculoskeletal injuries such as whiplash, joint damage, inflammation, and even microtrauma that goes undetected for weeks. According to clinical reports on ligamentous damage and neurological correlation, such trauma often disrupts joint function and creates compensatory muscle strain. [Ligamentous Damage and Neurological Correlation Report].
Over time, this can lead to:
Chronic neck and back pain
Reduced range of motion
Soft tissue swelling
Oxidative stress and cellular inflammation
A diet rich in antioxidants, lean protein, and anti-inflammatory nutrients can help repair this internal damage.
🧠 The Connection Between Nutrition and Recovery
What you eat determines how well your body heals.
After trauma, your body enters a heightened state of inflammation. While this process helps protect damaged tissues initially, prolonged inflammation can stall recovery. Research from functional medicine sources indicates that consuming specific foods can accelerate tissue repair, mitigate oxidative damage, and help rebuild muscle mass. [Tantalizing & Powerful Foods to Supercharge Injury Recovery].
🥬 Anti-Inflammatory Powerhouses to Include
✅ Leafy Greens
Spinach, kale, and arugula are loaded with phytonutrients and vitamin K, which support blood clotting and cellular repair.
✅ Fatty Fish
Salmon and sardines are rich in omega-3 fatty acids, which help reduce systemic inflammation and ease joint stiffness.
✅ Berries
Strawberries, blueberries, and raspberries are packed with antioxidants that reduce free radical damage.
✅ Turmeric and Ginger
These spices contain natural anti-inflammatory compounds, such as curcumin and gingerol.
These ingredients provide significant support for accident-related trauma and inflammation, aiding the musculoskeletal system in recovering more quickly. [Nutrition for Injury Recovery—Foothills Rehab].
🥩 Protein-Rich Foods for Muscle and Tissue Repair
After an accident, your body ramps up its protein demands. This is especially true for those with:
Muscle tears
Joint damage
Spinal misalignment
Best protein sources:
Chicken breast
Turkey
Fish
Eggs
Plant-based sources like lentils and quinoa
According to Miracle Rehab Clinic, incorporating high-quality protein helps rebuild muscle and connective tissue damaged in the accident [Nutrition and Injury Recovery—Miracle Rehab].
🥑 Healthy Fats for Joint Cushioning and Brain Health
Dehydration slows healing. Post-accident recovery demands more than just water—it requires minerals and collagen for rebuilding tendons and ligaments.
Hydrating Foods:
Watermelon
Cucumber
Bone broth (rich in collagen)
Dr. Jimenez has incorporated bone broth into clinical care plans for ligament rehabilitation, combining dietary coaching with diagnostic assessments.
🧬 Dr. Alexander Jimenez’s Dual-Scope Strategy
Dr. Jimenez integrates chiropractic care with functional medicine to manage:
Cervical ligament injuries
Spinal instability
Thoracic outlet syndrome
Post-traumatic radiculopathy
By utilizing advanced imaging and personalized nutrition protocols, he assists patients in reducing systemic inflammation and regenerating soft tissues. His expertise as a dual-licensed provider allows legal and medical teams to coordinate recovery plans and documentation for personal injury claims. [Dr. Alexander Jimenez].
These foods intensify inflammation and delay tissue repair.
🧘 Lifestyle Tips to Enhance Healing
Pair your diet with:
Physical therapy
Chiropractic adjustments
Gentle stretching (under supervision)
Restful sleep
Hydration tracking
📣 Call to Action: Start Healing Today
If you or a loved one has been in a car accident, don’t wait to begin your healing journey. Partnering with an integrative healthcare provider, such as Dr. Jimenez, can significantly enhance your nutritional support.
For a personalized injury recovery plan that blends diet, chiropractic care, and legal documentation, contact Dr. Jimenez today or visit El Paso Back Clinic.
Can incorporating sauerkraut into one’s diet help promote healthy gut bacteria?
Sauerkraut
Sauerkraut, a fermented cabbage food, is a great source of probiotics and fiber, both of which can contribute to gut health. It’s a living food containing various microbial strains and can help improve digestion, reduce inflammation, and improve overall gut health. (Shahbazi R. et al., 2021)
Fermented foods like sauerkraut have live cultures that promote the growth of beneficial probiotics, bacteria that provide powerful health benefits. Probiotics also help make foods more digestible, increasing the gut’s ability to absorb the vitamins and minerals they contain. A study found that fermented cabbage may help protect intestinal cells from inflammatory damage more than raw cabbage. (Wei L., & Marco M. L., 2025)
Homemade sauerkraut likely contains more live cultures than store-bought since processing may destroy some of the healthy bacteria. (National Institutes of Health Office of Dietary Supplements, 2023) Depending on which supplement is chosen, sauerkraut may have a greater diversity of probiotic strains. This is because an oral supplement has a known quantity and strain of probiotics. Individuals who want to add probiotics to their diet for potential gut health benefits should take a food-first approach, which is generally recommended over oral supplements. (National Institutes of Health, 2025)
Look at the Benefits
Probiotics
Sauerkraut contains lactic acid bacteria, which are beneficial bacteria that can help support the immune system and reduce inflammation. (Healthline, 2023)
Fiber
Sauerkraut is a robust source of fiber, which aids in digestion and can help you feel full longer.
Digestion
The probiotics in sauerkraut can improve digestion by promoting a healthy gut microbiome. (Medical News Today, 2023)
Consult with a doctor before adding sauerkraut to your diet if you are taking monoamine oxidase inhibitors (MAOIs).
Start small and learn how you like to eat sauerkraut, which can be as a condiment, side dish, or sandwich ingredient.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Body In Balance: Chiropractic, Fitness, and Nutrition
References
Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients, 13(5), 1516. https://doi.org/10.3390/nu13051516
Healthline. (2023). 8 Surprising Benefits of Sauerkraut (Plus How to Make It). https://www.healthline.com/nutrition/benefits-of-sauerkraut#nutrients
Medical News Today. (2023). What are the benefits of eating sauerkraut? https://www.medicalnewstoday.com/articles/health-benefits-of-sauerkraut
Wei, L., & Marco, M. L. (2025). The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Applied and environmental microbiology, e0223424. Advance online publication. https://doi.org/10.1128/aem.02234-24
National Institutes of Health Office of Dietary Supplements. (2023). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-Consumer/
National Institutes of Health. (2025). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
U.S. Department of Agriculture. (2018). Sauerkraut, canned, solids and liquids. Retrieved from https://fdc.nal.usda.gov/food-details/169279/nutrients
How can cornstarch be used instead of flour in recipes for individuals on a gluten-free diet who are looking for a flour alternative due to celiac disease or non-celiac gluten sensitivity?
Cornstarch Substitute
Flour is often used as a thickener or a coating in recipes. Pure cornstarch (made from corn) is a gluten-free flour substitute (Rai S., Kaur A., & Chopra C.S., 2018). However, some brands are not considered gluten-free.
Substitute for Flour
It’s easy to substitute cornstarch for flour when the recipe calls for a thickener, such as in gravies, sauces, pies, or coatings for fried foods. If flour is unavailable or individuals want to try a gluten-free alternative, cornstarch has a similar effect in these cooking applications.
However, individuals should be aware that it cannot be used as a substitute for flour in baked goods.
As a Thickener
Cornstarch can be a thickener in sauces, gravy, and pie fillings. (Bob’s Red Mill, 2020)
There is no taste of cornstarch.
However, foods will be more translucent.
This is because it is pure starch, while flour contains some protein.
Cornstarch is not a 1:1 substitute for flour.
Individuals should generally use one tablespoon for each 1 1/2 to 2 cups of flour for sauce/gravy for medium thickness. (The Denver Post, 2016)
When using cornstarch as a thickener:
Bring the mixture to a full boil for 1 minute, which allows the granules to swell to their maximum.
Reduce the heat as it thickens.
Overcooking can cause mixtures to thin when cooled.
Cook over medium-low to medium heat, as high heat can cause lumping.
Stir gently
Stirring vigorously can break down the mixture.
If more ingredients are needed, remove the pot from the heat and stir them quickly and gently.
Avoid freezing sauces or gravies since they won’t freeze well. (Cook’s Info, 2008)
How To Use
Use half as much cornstarch as you would flour.
For example, if the recipe calls for two tablespoons of flour, use one tablespoon of cornstarch.
If the recipe calls for 1/4 cup of flour, use 1/8 cup of cornstarch.
This is true for other starches, including arrowroot, potato, and tapioca. (Taste of Home, 2023)
Adding the cornstarch directly will cause it to clump and form lumps in the sauce that will be difficult to dissolve.
To avoid this, mix the cornstarch with cold water (1 tablespoon of cornstarch to 1 tablespoon of cold water) until it is dissolved.
Then pour the water/starch mixture/slurry into the mix.
Cornstarch is not as effective as flour when thickening acidic sauces. It doesn’t work well with tomato, vinegar, or lemon juice sauces. It is also less effective than flour when thickening sauces made with fat, including butter or egg yolks. (The BC Cook Articulation Committee, 2015)
If the mixture contains too little liquid, the starch granules cannot absorb. This is also the case when there is more sugar than liquid, in which case, more liquid is needed to firm up the mixture.
Fried Dishes
Individuals can use cornstarch instead of flour to coat fried chicken, fish, or other fried dishes. It creates a crisper coating that better withstands sauces and absorbs less frying oil, resulting in a lower-fat meal. Tips for frying:
Try a 50/50 blend of cornstarch and gluten-free flour for a coating closer to wheat flour. (Bon Appetit, 2016)
Ensure there is a light, even cornstarch coating on the food.
Heavier coatings can get gummy.
Injury Medical Chiropractic and Functional Medicine Clinic
When cooking gluten-free, individuals may be able to continue to enjoy some of their favorite sauces by learning how to use cornstarch and other gluten-free thickeners instead of flour. As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
From Consultation to Transformation: Assessing Patients in a Chiropractic Setting
References
Rai, S., Kaur, A., & Chopra, C. S. (2018). Gluten-Free Products for Celiac-Susceptible People. Frontiers in Nutrition, 5, 116. https://doi.org/10.3389/fnut.2018.00116
Bob’s Red Mill. (2020). Baking with cornstarch: Everything you need to know. https://www.bobsredmill.com/articles/baking-with-cornstarch-everything-you-need-to-know
Denver Post. (2016). Cornstarch a good way to thicken gravy lightly. https://www.denverpost.com/2010/11/20/cornstarch-a-good-way-to-thicken-gravy-lightly/
Taste of Home. (2023). Cornstarch vs. flour vs. arrowroot – when should you use which thickener? https://www.tasteofhome.com/article/best-thickener/
Bon Appetit. (2020). Cornstarch is a powerful tool that must be used responsibly. https://www.bonappetit.com/story/the-power-of-almighty-cornstarch
The BC Cook Articulation Committee. (2015). Understanding Ingredients for the Canadian Baker
Types of thickening agents. https://opentextbc.ca/ingredients/chapter/types-of-thickening-agents/
Bon Appetit. (2016). 4 brilliant ways to cook with cornstarch. https://www.bonappetit.com/story/cornstarch-uses-sauce-crispy-meat
When you don’t have breadcrumbs or want to try something else, what are healthy substitutes for breadcrumbs that may yield similar results without sacrificing flavor or texture?
Bread Crumbs
Various recipes call for bread crumbs. Adding bread crumbs to sauces and other dishes helps bind and thicken wet ingredients while sprinkling bread crumbs on top of casseroles can add a crispy, crunchy texture. Individuals who follow low-carb or gluten-free meal plans or those with allergies to wheat may choose to avoid bread crumbs and dishes made with them. Wheat-free substitutes can replace bread crumbs in recipes with similar results, though the recipe may vary slightly.
Why Use Substitutes?
Individuals with food allergies or dietary restrictions may seek a substitute for bread crumbs since they may contain common allergens like wheat and gluten. Wheat is among the most common food allergies in the U.S. (Asthma and Allergy Foundation of America, 2022)
For those with allergies or sensitivities, gluten- and wheat-free bread crumbs are available to purchase at some stores, and some use alternatives out of preference. Crushing different varieties of chips, crackers, and pretzels can be used instead of bread crumbs, adding a unique flavor and texture. However, these substitutes may not be an option for recipes that call for bread crumbs to bind or thicken wet ingredients.
Bread products like bread crumbs can be part of a balanced diet. Guidelines recommend between 3 and 5 servings of whole grains daily for adults, including whole-wheat bread. (United States Department of Agriculture, 2025)
The main macronutrient in bread crumbs is carbohydrates.
Bread crumbs are usually consumed in small amounts because they are not the main ingredient.
Substitutes
Rolled Oats or Oat Flour
Oats and oat flour are often used as gluten-free alternatives to wheat in baking. Oats by weight are:
Lower in calories
Provide more complex carbohydrates.
They are a richer source of dietary fiber than bread crumbs.
Like regular flour, oats can be a binder in meat-based recipes. For example, if a recipe for meatloaf or meatballs calls for bread crumbs, rolled oats or oat flour can be successfully substituted.
Ensure the oats are gluten-free for individuals with gluten allergies, celiac, or gluten sensitivity. Though oats are inherently gluten-free, they may be processed on shared equipment and exposed to cross-contamination.
Cornflakes
Cornflakes can also add a crunchy texture to baked recipes. While corn is inherently gluten-free, cornflakes may not be. For individuals who have allergies or sensitivities, ensure you use gluten-free cornflakes. To use cornflakes, crunch them up by adding them to a ziplock bag and pressing them on the outside.
Nuts
Try nuts like almonds, walnuts, pecans, and cashews to add crunch and nutrients to a recipe. They are rich in healthy fats, protein, vitamins, and minerals. Plain nuts are also gluten-free, but roasted nuts may contain a wheat-based coating. Be sure to read the labels before using them.
Seeds
Seeds are a nutritious substitute.
They offer a different crispy, crunchy texture.
Shredded Coconut
Shredded or desiccated coconut can be used for sweet or rich recipes. It is perfect for adding to baked goods, especially gluten-free varieties. The recipe may need to be adjusted slightly because coconut has more moisture than regular bread crumbs. Do a small sample first to see how the coconut works in the recipe.
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Hypertension? There’s a Diet for That
References
Asthma and Allergy Foundation of America. (2022). Food allergies. https://aafa.org/allergies/types-of-allergies/food-allergies/
United States Department of Agriculture, FoodData Central. (2018). Bread crumbs, dry, grated, plain. Retrieved from https://fdc.nal.usda.gov/food-details/174928/nutrients
United States Department of Agriculture. Dietary Guidelines for Americans 2020-2025. (2020). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
Can understanding antinutrients and the importance of a balanced diet help individuals get the most out of their foods?
Antinutrients
Antinutrients are compounds in some plant foods that can reduce the body’s ability to absorb and use certain nutrients. (Petroski W., & Minich D. M. 2020) The purpose of these compounds is to protect the plants from infections and insects, which benefits the plant. It can also lower the human body’s ability to absorb nutrients properly. They are found in many grains, legumes, seeds, nuts, fruits, and vegetables. Plant-based foods high in antinutrients have beneficial nutrients, such as antioxidants, fiber, and other vitamins and minerals, and have been associated with a lower risk of chronic disease. The antinutrients may prevent the digestion and absorption of some minerals and have other negative effects that include:
Altered gut function
Increased inflammation
Endocrine disruption
Increased risk of calcium kidney stones
Common Types
Some of the main antinutrients of concern include phytates, lectins, oxalates, tannins, and phytoestrogens.
Phytates (phytic acid)
They are found in grains, legumes, nuts, and seeds.
They are found in various plant foods, including fruits, vegetables, nuts, and grains. (Mitchell T. et al., 2019)
Oxalates bind to certain minerals, such as calcium-forming calcium oxalate.
Tannins
They are found in many plant foods, such as legumes, cereal grains, nuts, cacao, leafy and green vegetables, coffee, and tea. (Ojo M. A. 2022)
Tannins are antioxidant-phenolic compounds that can reduce the absorption of some minerals and proteins in the body.
Phytoestrogens
They are found in various plant foods, such as fruits, vegetables, legumes, nuts, and seeds.
These estrogen-like compounds have many health benefits but may also act as endocrine disruptors (interfering with hormones). (Petroski W., & Minich D. M. 2020)
Effects on the Body
Antinutrient compounds typically bind to minerals or other nutrients, which inhibits digestion and absorption. For example,
How these foods containing antinutrient compounds are prepared and consumed can influence their impact on the body and the quantity consumed.
Advantages and Disadvantages
Plant foods have long been associated with improved health and a decreased risk of some chronic diseases, such as heart disease, diabetes, cancer, stroke, and others. (Craig W. J. et al., 2021) For most, the effects of antinutrients are not of major concern after processing and cooking. The benefits and drawbacks of consuming foods high in antinutrients include: (Petroski W., & Minich D. M. 2020)
Benefits
Some antinutrients act as antioxidants.
Some have cancer-fighting abilities.
Some may increase immune system function.
They are often sources of dietary fiber and other beneficial nutrients.
Drawbacks
It may be difficult for some individuals to digest.
Phytoestrogens may behave like endocrine disruptors.
High amounts of oxalates can contribute to kidney stones.
Cooking methods to minimize antinutrient content, like boiling, steaming
Autoclaving – a cooking process that uses high pressure and heat to cook and sterilize food.
Peeling the skins of fruits and nuts is effective for reducing tannins.
Combining foods to enhance nutrient absorption.
For example, pairing high-oxalate foods with high-calcium foods.
Combining different cooking and processing methods can completely degrade and reduce many antinutrient compounds. The exception is phytoestrogens, where boiling, steaming, and fermentation can increase antinutrients. (Petroski W. & Minich D. M., 2020)
Injury Medical Chiropractic & Functional Medicine Clinic
Individuals concerned about antinutrients in their diet and who want individualized advice on how to get the most out of the food they eat should consider consulting with a registered dietitian nutritionist or another healthcare professional. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution.
Smart Choices, Better Health
References
Petroski, W., & Minich, D. M. (2020). Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10), 2929. https://doi.org/10.3390/nu12102929
Gupta, R. K., Gangoliya, S. S., & Singh, N. K. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of food science and technology, 52(2), 676–684. https://doi.org/10.1007/s13197-013-0978-y
Adamcová, A., Laursen, K. H., & Ballin, N. Z. (2021). Lectin Activity in Commonly Consumed Plant-Based Foods: Calling for Method Harmonization and Risk Assessment. Foods (Basel, Switzerland), 10(11), 2796. https://doi.org/10.3390/foods10112796
Mitchell, T., Kumar, P., Reddy, T., Wood, K. D., Knight, J., Assimos, D. G., & Holmes, R. P. (2019). Dietary oxalate and kidney stone formation. American journal of physiology. Renal physiology, 316(3), F409–F413. https://doi.org/10.1152/ajprenal.00373.2018
Ojo, M. A. (2022). Tannins in Foods: Nutritional Implications and Processing Effects of Hydrothermal Techniques on Underutilized Hard-to-Cook Legume Seeds-A Review. Preventive nutrition and food science, 27(1), 14–19. https://doi.org/10.3746/pnf.2022.27.1.14
Craig, W. J., Mangels, A. R., Fresán, U., Marsh, K., Miles, F. L., Saunders, A. V., Haddad, E. H., Heskey, C. E., Johnston, P., Larson-Meyer, E., & Orlich, M. (2021). The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals. Nutrients, 13(11), 4144. https://doi.org/10.3390/nu13114144
Harvard T.H. Chan School of Public Health. (2022). Are anti-nutrients harmful? https://nutritionsource.hsph.harvard.edu/anti-nutrients/
U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
National Institutes of Health Office of Dietary Supplements. (2024). Iron. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
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