The 7 foods this dietitian eats every day

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There are many factors involved in keeping your gut and digestive system healthy, but fibre plays a big role in this. There are three types of fibres found in plant foods:

1. Insoluble fibre
2. Soluble fibre
3. Fermentable fibre (aka resistance starch)

For gut health, I focus on insoluble fibre as it plays a key role in helping to soften your stool by absorbing water, resulting in easy-to-pass, regular bowel movements. Additionally, fermentable fibre is the key to feeding the good bacteria in your gut and helping produce compounds that are beneficial for protecting your digestive system.

With this in mind, I always make sure to include a combination of the two into my diet every day.

Insoluble fibre-rich foods

1. Oats or bran: add these to a fruit smoothie, or have as porridge or in homemade muesli.

2. Quinoa or brown rice: delicious in either in a nourish or poke bowl, through a salad or with a stir-fry.

3. Fruits and veggies with the skin on: snack on fruit such as a pear, kiwi, or persimmon with the skin on, or leave the skin on sweet potato, cucumber, eggplant, and carrots and simply bake these or toss them through a stir-fry.

Fermentable fibre-rich foods:

4. Legumes or beans: add these to your salad for lunch or dinner. Try roasting your own chickpeas, too, as they make for the perfect snack (recipe below).

5. Onion: baked, thrown through salads, or added to stir-fries – the list is endless, and they’ll add so much flavour to your meals.

6. Cooked and cooled potatoes: to make life simpler, make a large batch of baked veggies at the start of the week and then keep them in the fridge for healthy snacks or meal toppers.

On top of meeting my daily fibre intake, I also make sure to add probiotic-rich foods, which help the ‘good’ bacteria to thrive. This can be in the form of yoghurt or miso.

And last but not least, I make sure to drink plenty of water!

Coconut Roasted Chickpeas

These Coconut Roasted Chickpeas are an excellent healthy snack. Chickpeas are high in plant protein, fibre and iron, so they will keep you feeling full and help you maintain good energy levels throughout the day. Whip them up as a nutritious snack on the go or add them to your salads and nourish bowls. And if you’re a lover of chips and savoury biscuits, these are the perfect healthy alternative.

Ingredients

  • 1 x 425g tin chickpeas
  • 1 tbs cumin seeds
  • 3 tbs coconut flakes
  • Olive oil

Method

1. Pre-heat oven to 220C.

2. Drain chickpeas. Place onto a lined baking tray and drizzle with olive oil, coating evenly all over.

3. Sprinkle with cumin & bake on high until crispy. Note – Mine took ~20 minutes and I mixed the chickpeas around in the baking tray half way through cooking so they baked evenly.

4. Remove from oven, sprinkle with coconut and enjoy!

Rebecca Gawthorne is a dietitian and nutritionist. For more from Bec, check out her blog here, and find her on Instagram @nourish_naturally.

For more gut-friendly info, check out exactly how you can improve your gut health, plus the 6 signs that indicate your gut is out of balance.

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