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An introduction to resistant starch
Resistant starch is one of the most recently "discovered" types of dietary fibre. It continues gaining scientific attention due to the fact that certain species of gut bacteria feed on resistant starch to produce short-chain fatty acids, which are beneficial to health.
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Product review: Obela Plant Based Hommus Bowls
Obela Plant Based Hommus Bowls are a portable, convenient meal to have on the go. They are vegan, gluten-free, high in fibre and protein. Obela Plant Based Hommus Bowls These bowls are new in the line of hommus and dips of the famous manufacturer Obela, makers of the convenient snack Obela Hommus To Go. In my opinion, this is a great way to get switch people’s perception about hommus from just a dip to what it is in the Middle East: a meal. Obela Plant Based Hommus Bowls come in the following flavours: Quinoa Tabouli Salad With Falafels & Lemon Garlic Dressing Roasted Mediterranean Vegetables With Falafels & Basil Pesto…
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How to fix constipation
Constipation is a gastrointestinal disorder affecting a considerable percentage of the population. Based on severity, it can have a significant negative impact in health and quality of life. In this article we explore how to fix constipation. What is constipation? Constipation is a gastrointestinal condition characterised by infrequent bowel movements (1, 2), hard or lumpy stools (1), difficulty passing stools (1, 2) and the sensation of incomplete evacuation (1). The prevalence of constipation has been reported to be 12-17% of the global population (1). The prevalence is higher in elderly people (1, 2), women (1, 2), particularly when pregnant (2). Factors associated with constipation * Medications that can cause constipation…
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Should you eat breakfast?
Should you eat breakfast? This continues to be a controversial topic when it comes to health and nutrition. Although every person’s biology is different, it seems that the majority of people would benefit from not skipping the first meal of the day. Breakfast: the most important meal of the day? Conspiracy theorists and skeptics tend to be of the opinion that breakfast was proclaimed “the most important meal of the day” as a marketing strategy to increase the food industry’s profits. However, there has been some scientific evidence to suggest that breakfast is indeed associated with weight loss and improved body composition (1). Benefits of eating breakfast Satiety and hunger…
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Product review: Nutriboost
Nutriboost is a high protein flavoured milk drink made with no added sugar. It is enriched with fibre and vitamin D and has a 5 health star rating. Nutriboost Nutriboost is made by infamous Coca-Cola Company. Before you stop reading, remember that they also make water, juice and other not-so-bad-for-you beverages. Nutriboost is enriched with milk proteins, polydextrose as a source of fibre, and vitamin D. It is sweetened with an artificial sweetener. The drink comes in 3 flavours: chocolate, vanilla and banana. It is available at Woolworths supermarkets, and often discounted when buying 5 or more. Ingredients Below are the ingredients lists for the current 3 flavours. Note they…
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Fibre in food
As seen previously, dietary fibre is generally good for health and can even be useful to athletes wanting to improve body composition. Fibre in food is present in different quantities so it’s good to know which foods have higher contents. Fibre in food As seen previously, fibre is present in many plant foods, including vegetables, legumes (e.g. lentils, beans, chickpeas), fruits, cereals, nuts and seeds. The exact amount of total fibre and the types of fibre contained in each food depend on the actual food. Most food databases and nutrition information panels contain the total amount of fibre rather than the amount per type (e.g. soluble, insoluble, resistant starch). In…
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Fibre in sports nutrition
In a previous post, I highlighted the relationship between fibre and health. In general, dietary fibre is good for you. However, the role of fibre in sports nutrition is a little more complex. Fibre in sports nutrition When talking about dietary fibre intake in the context of sports nutrition, we need to think beyond health. It is also important to consider weight and body composition, performance during training and competition, and recovery. As a reminder, the recommended daily intake of dietary fibre is 25 grams per day for most adult women and 30 grams per day for most adult men. Regulation of energy intake Dietary fibre intake increases satiety. Therefore,…
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Fibre and health
The relationship between fibre and health has been appreciated for centuries, specifically as it relates to digestive health. More recently, scientists have set to investigate the role of fibre in other aspects of health. What is fibre There are multiple definitions of fibre and it’s difficult to write a concise one. Most fibre is carbohydrate, with the exception of lignin (1). Fibre includes non-starch polysaccharides (cellulose, hemicelluloses, pectins, hydrocolloids), resistant oligosaccharides, resistant starch and lignin (2). By other definitions, fibre is a polysaccharide with ten or more monomeric units which is not hydrolysed by endogenous hormones in the small intestine (3). In other words, multiple sugars held together that cannot…
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How to eat more vegetables
According to the Australian Dietary Guidelines, adults should eat about 5 serves of vegetables for good health (1). However, only 7.5% of the adult population manage to meet their recommended target (2). Part of the problem is that some people don’t like vegetables, but it’s also true that many people don’t know how to eat more vegetables. How many serves of vegetables For most of the population from the age of 9, the recommended number of serves is around 5 serves per day. This varies based on gender (males need more) and life stage (pregnant and lactating women need more). Likewise, more active individuals, such as athletes, need more. The…
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Recipe: Roast pumpkin and lentil salad with lemon and sumac labneh
Roast pumpkin and lentil salad with lemon and sumac labneh is a healthy and filling vegetarian meal to have for lunch or dinner. It can also be served as part of a shared meal. What is labneh? It is a Middle Eastern strained yoghurt that is often used in savoury applications, e.g. as a dip. Its consistency is in between Greek yoghurt and cream cheese. This recipe is gluten-free and vegetarian. It can be made vegan by omitting the eggs and using plant-based yoghurt or cheese instead of the labneh. This salad is high in fibre and has a decent amount of protein, both of which will keep you satisfied…
