A meta-analysis of 50 randomised controlled trials showed that chicory-derived inulin-type fructans at a dose 3-20g per day may increase levels of beneficial Bifidobacteria in healthy adults
Theyre low in calories, high in fibre and packed with vitamins and minerals
Published on August 15th, 2023
Sources of fermentable fibers, such as soluble fiber and resistant starch, include: -Apples -Pears -Cabbage -Barley -Brussels sprouts -Carrots -Citrus fruits -Cooked then cooled potatoes and sweet potatoes -Oats -Beans and lentils -Peas -Chia seeds -Oranges For unsaturated fatty acids, choose these foods: =Olives and extra virgin olive oil =Avocado and avocado oil =Fish, especially salmon =Flaxseed and flaxseed oil =Walnuts Examples of lean proteins include: =Eggs =Chicken =Turkey =Fish =Nuts =Beans =Tofu =Lean ground beef Sample Meal Plan If this list of foods sounds interesting to you, but youre not sure how to start incorporating them into your diet, here are some sample meal ideas: Breakfast Scrambled eggs, avocado slices, orange wedges Steel cut oatmeal (unsweetened) with apples, walnuts, and chia seeds
Your stomach is already slowing down
Ways to prevent or manage constipation include: Drinking plenty of water to keep stools soft Eating fiber-rich foods, such as whole grains, fruits, and vegetables Staying physically active to help stimulate digestion Using stool softeners or fiber supplements if recommended by a doctor How Common Are These Side Effects
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