Are You Getting Enough Fibre.
You are looking at consuming approximately 30g of fibre a day, or 10g per meal. That will keep the intestines moving more freely. It’s a bit of faff to calculate at first but it won’t take long to get the fibre to the correct amout. As I mentioned oats/porridge are a great source of fibre. Back of packages will have the info you need, or google it.
A simple start is porridge or oats in the morning. 100g of oats gives 10g of fibre. A serving which is a cupful or 50g will give you 5g. You can top this up with a hand full (approx. 50g) Other cereals like shredded wheat, wheetabix ect are good to. . You can top this up with a hand full (approx. 50g) of nuts and seeds to bump up the fibre. Add berries with a banana to add variety and fibre.
The recipes are targeted for low carb but the recipies like the spinach and chia seeds are good for fibre. If you are on a low carb diet, fruits and cereals are generally avoided.
Chia seed pudding.
- 6 tablespoon of chia seeds
- 500 ml almond milk (or any milk)
- 2 tbs of coconut powder.
- 1 tsp of cinnamon powder.
Other breakfasts include omletts and scrambled eggs. Add chorizo to make them interesting
- 1 per serving
- 200g frozen spinach
- 1 tbsp of tahini
- 1/2 tsp of harrisa past/ chipotle paste.
Slowly cook the spinach in a large pot and stir frequently.
Keeping you moving,