I’m fascinated with all of the research surrounding gut health and it’s link to overall wellness. I find all the reports so interesting, and I’m happy to fit some of the suggestions into my lifestyle. I was reading about fibre lately, because I was suffering with some digestion problems after taking new medications for my endometriosis. I thought I would share my meal ideas for a day focusing on fibre, just in case anyone else was looking for suggestions about how to include it.
NHS Choices suggests we should aim for 30g of fibre every day, but most people only get around 18g. I haven’t got the patience with numbers, but by focusing on high fibre foods, I know I must be hitting the goal.
I like to start my day with a big breakfast, it’s often my largest meal of the day. I’ve found that this pattern is helping my digestion too, so I’m not going to bed feeling stuffed. For breakfast, I tend to have a hearty bowl of porridge made with oats, ground flax seed, chia seeds, mashed banana, peanut butter and almond milk. My favourite toppings are pumpkin seeds, mixed chopped nuts and desiccated coconut. I sometimes add a drizzle of honey when I’m in the mood for it.
I tend to batch cook at the weekends to make lunch boxes for a few days. This week, I used odds and ends in the fridge to make a simple mushroom and kidney bean chilli with brown rice. I add as many veg as possible when making chillis, it’s a great way to get them in, providing an array of vitamins and minerals as well as that all important fibre. Grains are key too, I eat them with every meal.
I love a simple dinner. One our favourites in Bolognese and I make it quite a lot. Again, I pack it full of veg, serve it with a grain and even added some extra broccoli for even more nutrition. I use an organic jarred sauce for my Bolognese that’s made with all natural ingredients. I work full time and cook from scratch most day, so I have no worries about cracking open a jar to make life easier.
As for snacks, I’m fixed on fruit! I’ve been eating so many beautiful British strawberries lately, and I have a glass of orange juice first thing. I snack on apples and bananas at work and I love a handful of nuts in the afternoon.
After a couple of days of focusing on my fibre intake, I’m happy to report that my tummy is less bloated, no longer painful and I’m making regular trips to the toilet. TMI? Well, I think discussion about taboo topics is important so I like to share!
How do you get your fibre in each day? Or is it not something you really think about? I would love to read about your favourite ingredients for tummy health. Leave me a comment down below or come say hi on Instagram @boowholefoods