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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…
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Product review: Uncle Toby’s Super Blends
Uncle Toby’s Super Blends are a tasty upgrade to plain breakfast porridge. They are a convenient and fibre-rich way of starting your day. Uncle Toby’s Super Blends The current flavours are Prebiotic Fibre, Protein Almond and Protein Cranberry. They come in boxes containing 8 individual serve pouches. They can be made by simply mixing with 2/3 cup milk (don’t worry if you don’t have a measuring cup, you can fill the empty sachet up to a line) and microwaving for a couple of minutes. You can also use them in a variety of recipes that you can get on the website. They recommend using skim milk but any milk (or…
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Product review: NutriKane D
NutriKane D is a plant-based supplement designed to help manage blood sugar levels and improve gut health. It contains dietary fibre and resistant starch. NutriKane D NutriKane D is plant based and all natural. Even though it’s based on sugarcane, it does not contain sugar. Instead, it is sweetened with stevia. The product contains micronutrients such as polyphenols and flavonoids. It is safe for people with gluten and FODMAP intolerance. Benefits Below are some of the benefits claimed by the manufacturer: Support gut health by improving bowel regularity and feeding the gut microbiome Reduce blood sugar levels by lowering the glycemic index of foods Reduce inflammation Assist with weight control…
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Canned and frozen fruits and vegetables
With current social distancing and quarantine measures, many people are relying in canned and frozen fruits and vegetables for their daily nutrient intake. While these foods tend to be regarded as nutritionally inferior, this is not always the case. Canned fruits and vegetables Canned fruits Common canned fruits include apples, pears, peaches, pineapple and fruit salad. Canned fruit (preferably with no added sugar) is considered a suitable substitute for fresh fruit according to the Australian Dietary guidelines (1). However, it is important to note that canned fruit is either packed in fruit juice or syrup. The best option when eating canned fruit is to buy it in juice and drain…
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Recipe: Quinoa & mixed beans vegan bowls
These quinoa & mixed beans vegan bowls are inspired by Latin American food. Like the quinoa & lentil bowls, these are packed with plant-based protein, iron and fibre. The capsicum and lime provide vitamin C, which your body needs to absorb the non-haem iron. You will also get some healthy monounsaturated fats from the olive oil. These bowls taste great warm but can also be eating straight out of the fridge if you have leftovers. If you’re a vegetarian or omnivore, feel free to add or substitute part of the protein with other foods such as boiled eggs, cheese, tuna, smoked salmon or poached chicken. One final note: I have…
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What is in your poo?
We are all familiar with poo, a.k.a. faeces, excrement or stool. We all know it’s a waste product that comes out of our anuses, it’s generally sausage-shaped and brown in colour. Have you ever stopped to think what is in your poo? And why does it even matter? How much poo? Encyclopaedia Brittanica tells us that the average poo output per adult person is 100 to 250 grams per day (1). Note this number is the average, don’t be concerned if your output one day is zero (i.e. you’re constipated) or over 1 kg. Also, it is interesting to note that lower-income population groups tend to have heavier stools, mainly…
