It was so hard to resist all the traditional treats during Mid-Autumn Festival. Many of us are suffering from bloating and constipation because of overeating and inadequate fiber intake. The accumulation of waste in body also makes our skin dull. How can we facilitate body detox?
Dietary fiber can stimulate 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 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.
Based on a single serving (one bottle), a yogurt drink from a common brand has 70% higher sugar than Califia Farm's.
You can make your own guilt-free, high-fiber & priobotic-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|
|Califia Farms Probiotic Yogurt Drink||1 bottle|
|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 strawberries and sprinkle walnuts on top before eating.
Chia seeds are rich in fiber. They swell after soaking in water, hence keeping you feel full for longer. Add them to breakfast cereals or smoothies to increase their protein content.
A creamy and delicious dairy-free almond- and coconut-based yogurt combined with real fruits. Each bottle contains 10 billion live, active probiotic CFUs powered by BB-12™, the most documented bifidobacteria in the world and well known for its efficacy in digestive and immune health.
Delicious yet providing protein, fiber and iron; made of cauliflower which removes toxins from the body and probiotics which improves digestion.
Co-authors: Dietitian Celia Lau and Nutritionist Jade Wong