Got gas? Here's how to ease into more fibre
Research on breast milk shows that it's another example of a natural prebiotic food. The indigestible carbohydrates, called oligosaccharides, stimulate the growth of beneficial bacteria and help the infant's immune system get on the right track, possibly decreasing the risk of infection caused by harmful bacteria. At the same time, this immune system support may also reduce the risk of allergies and auto-immune diseases later in life.
Prebiotic-enriched foods
As new scientific studies reveal the advantages of prebiotics, food companies are quickly adding them to packaged foods. Just stroll down the supermarket aisle and you'll see baked goods and breads, as well as milk and yogurt, with added ingredients like inulin and other indigestible carbohydrates. The added inulin, which is often sourced from chicory, has benefits beyond your tummy. It's also linked to increased absorption of key minerals such as calcium, reduced blood cholesterol readings and better blood sugar levels.
Eating prebiotic-rich foods also adds to your total fibre quota -- and most Canadian women fall short of the recommended 25 grams a day (for women under 50). But simply eating a banana (two grams of fibre), a half cup of cooked spinach (three grams) and two slices of prebiotic bread (four grams each) will put you more than halfway to the recommended daily intake of fibre -- and a healthier gut.
Foiling flatulence
Many women have sworn off several prebiotic-rich foods, such as onions and beans, because they can cause flatulence. When there's fermentation going on, like when we eat indigestible sugars, there's a not-so-pleasant result: gas. So many people, unaware of the health perks, simply avoid the foods that are naturally packed with prebiotics. Rather than losing out on these healthy gut boosters, try gas management strategies.
First, as with other dietary changes that involve boosting fibre-rich selections, make the modifications gradually; otherwise, the increased gas produced may cause abdominal cramps and other unwelcome side-effects. Second, drink more fluids to help your body adjust to the higher fibre counts.
Homemakers.com has 10 high fibre recipes to help get you on track to a healthier diet.
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