BONAPPETITLIFE’S HOLY FLAX! OATS

FIBER-RICH FOODS and LOW FODMAP TIPS

On my flight home from a New Year’s vacation, I was reading up about healthy eating habits and hidden nutritional benefits of certain foods. A few main takeaways are:

1. PROTEIN American men consume about 99 g of protein per day and women about 68 g; male bodies only need 56 g and women only 46 g.  So, don’t worry so much about getting protein on every salad. Cancer risk increases 400% for people who get 20% or more of their daily calories from protein, compared to those who get 10%, according to a study by Valter Longo at the University of Southern California’s Longevity Institute.
2. SUPERFOODS Blueberries will never go out of style. The acai berry, though more trendy and common in fruit bowls/detox smoothies, is not necessarily any “better” for you than a blueberry. So save yourself some cash and don’t be afraid to buy the good ol’ superfoods.
3. CALORIES 100 calories of a fruit or vegetable will do wonders for your body compared to 100 calories of crackers. SNACK SMART!
4. Finally, FIBER, what this post is dedicated to…

It is suggested our human ancestors used to consume 150 g of dietary fiber each day (raw fruits and veggies contain great dietary fiber). Nowadays, of course, Americans eat about 16 g of fiber per day.

Fiber helps the bacteria in your intestines produce short-chain fatty acids which enter the bloodstream to help improve the immune system, decrease inflammation, and stimulate weight loss.  Fiber also promotes bowel regulation, especially for those who struggle with constipation or irregular bowels.

Thus, I proposed a NEW YEAR’S goal of maintaining a high-fiber diet along with the low FODMAP diet.

This breakfast oat recipe has about 15 g of fiber!

In this recipe, flax seeds do not taste dry or bitter as some people imagine.  This oat recipe is delicious, warming, and healthy.

Enjoy the taste and know your tummy will be happy.

• 1/2 c Quaker (R) Rolled Oats (5 g protein, 4 g fiber)
• 2 tbsp Bob’s Red Mill (R) FLAX SEED (3 g protein, 4 g fiber, Omega-3, Iron, Calcium)
• 1 tbsp Trader Joe’s (R) Super Seed and Ancient Grain Blend (2 g protein, 2 g fiber)

Top with…

• 6-10 raw almonds (3 g protein, 1 g fiber)
• 10 raspberries (1 g fiber, Vitamin C)
• Blueberries (Vitamin C)
• 1 tsp maple syrup
• 1/4 tsp cinnamon (1.4 g fiber)
• 1/4 tsp vanilla extract
• 10 cacao nibs or dark chocolate chips

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HAPPY NEW YEAR from our Happy Tummy Kitchen to yours!

Good food, good mood, good LIFE!  BONAPPETITLIFE

Contact me with any questions or suggestions: bonappetitlife@gmail.com