De­velop habits for a happy gut

Healthy Food Guide (Australia) - - FEATURES -

EAT MORE FI­BRE Peo­ple who eat a fi­bre-rich diet are less likely to be con­sti­pated. But make changes to your diet slowly and grad­u­ally over a num­ber of weeks to avoid any dis­com­fort. Here are our tips:

Eat a va­ri­ety of veg­eta­bles and fruit ev­ery day, and in­clude the skin and seeds where pos­si­ble, as they con­tain the most fi­bre.

Swap white bread, white rice and pasta for whole­grain choices, such as soy-lin­seed bread, brown rice and whole­meal pasta.

Make chickpeas, lentils and other beans a reg­u­lar part of your diet; and in­clude a small hand­ful of nuts as a snack ev­ery day.

Top your ce­real with 1 ta­ble­spoon of ground flaxseed, LSA mix, psyl­lium husks or chia seeds. You can also add these into a smoothie.

Try a pro­bi­otic sup­ple­ment — some stud­ies show that in­tro­duc­ing good bac­te­ria into the gut can help re­lieve con­sti­pa­tion.

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