Dietary fiber can stimulate the movement of bowel and facilitate the removal of waste. WHO suggests consumption of 5 servings of fruits and vegetables, with minimal fiber intake of 25g for women and 38g for men.
100g of fruits and vegetables contain about 0.4-6.7g of fiber. A tablespoon of chia seeds contains 5.2g fiber, which is even higher than a piece of banana. Since the taste of chia seeds is really mild, they go along well with many different foods, for example you can add them to lemon water, breakfast cereals or even desserts to increase fiber content.
On the other hand, probiotics is also a key to a healthy gut. There are good and bad microorganisms living in our gut. Probiotics are the good ones that maintain optimal pH and aid digestion. Yogurt products contain plentiful of probiotics which help the growth of good microorganisms. It is important to read nutrition labels before buying them as the sugar content and energy can vary a lot between different products.
You can make your own guilt-free, high-fiber & probiotic-rich chia seeds pudding for breakfast. It is super easy and you can always mix and match with your favourite ingredients.
|Chia Seeds||1 tablespoon|
|Yogurt Drink||1 bottle|
|Mixed Berries||As appropriate|
|Chopped Walnuts||1 tablespoon|
Each serving contains 362kcal, 10g protein, 11g fiber.
Add chia seeds, oats and yogurt drink into a glass jar and put a lid on. Let the ingredients soak for at least 3 hours or overnight in the fridge. Add mixed berries and sprinkle walnuts on top before eating.