With retail still subject to COVID-19 restrictions, you may find you are eating more processed and refined foods and less fibre. Fibre helps prevent constipation, gives you the best chance of having a regular, comfortable bowel habit and is a great ‘food’ for the microorganisms in our gut, keeping the gut healthy. Fibre also has a key role in preventing and managing type 2 diabetes. Here are some ideas from the Senior Chef team to make sure you are getting enough fibre.
1/ Start your day with a high-fibre breakfast cereal.
2/ Add fresh, stewed or dried fruit such as stewed prunes or a chopped kiwifruit to your breakfast.
3/ Choose wholemeal or wholegrain breads and crackers with at least 5g of fibre per 100g of food. Check the label on the box or packet.
4/ Add extra vegetables to soups and casseroles.
5/ Fill half your plate with vegetables before adding your starchy vegetables and protein.
6/ Add lentils or split peas to soups and casseroles.
7/ Enjoy vegetables and fruits with their skins on.
8/ Choose high-fibre snacks such as a small handful of nuts or a peanut butter sandwich.
9/ Try the bean and tomato salad from the Senior Chef cookbook.
10/ Finish your dinner with a piece of fruit or try your hand at a three-layer dessert.
Remember to take every opportunity to move your body – activity is good for your gut – and drink plenty of fluids to wash everything down.
Using this three-step process, any number of delicious desserts can be made in minutes. The only limit is your imagination!
1/ Choose one of the following and pop in a serving dish:
Half a cup of yoghurt
OR half a cup of custard
OR half a cup of rice pudding
2/ Add one or a mixture of the following:
Half a cup of fresh/stewed/canned apricots, peaches, plums, apples, pears
OR half a cup of frozen berries or frozen mango
OR half a cup of stewed prunes
3/ For texture, add one or a mixture of the following:
1 tbsp of chopped nuts
OR 1 tbsp of toasted muesli
OR 1 tbsp of toasted seeds
OR 1 tbsp of toasted coconut thread
OR 1 tbsp of crumbled biscuits or meringue
OR 1 tbsp of dark chocolate