CONSTIPATION
Constipation is the passing of hard, dry stools that may be infrequent or difficult to pass. The most common causes of constipation include a change in routine, not enough fibre in the daily diet, not enough fluids and lack of exercise.
Dietary fibre is found in cereals, fruits and vegetables. Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. Fibre is mainly a carbohydrate. The main role of fibre is to keep the digestive system healthy.
Now if If you are following a low-carb diet like Tim Noakes diet, the Atkins diet you may have to deal with constipation .If you are on a low carb diet your body is not getting enough dietary fibre. Most carbohydrate-rich foods such as whole grains, fruits and veggies like sweet potato are avoided in high fat or high protein diets.The best way to consume low carb foods is to incorporate ingredients like flax seed and psyllium husks that are rich in fibre.
LOW CARB HIGH FIBRE BREADS
Breads are satisfying and nutritious food items; however, not all breads are the same when it comes to their nutritive value. Some types of bread are typically lower in carbohydrate content, this makes them higher in protein, iron, fiber and several other minerals. Breads made from whole grains and whole wheat are low carb breads. They contain protein and fibre -rich ingredients such as lentiles a fat blaster food, flaxseed and oats
Low carb high fibre breads are ideal for people who are trying to lose a few inches of body fat without constipation complications. Carbohydrates contain extra calories; hence, those who have a sedentary lifestyle fail to use up the calories that end up staying inside the body. Moreover, some people need to control or stabilize their blood sugar because of diabetes. Breads low in carb and rich in fibre are also low in sugar content; thus making the bread perfect for this medical condition.
Choose the right kind of bread that you eat to make sure that you receive low contents of carbohydrate with no contipation. Whole wheat bread and tortillas are generally lower in carb. In fact, any bread made from barley, oats, soy flour and wheat gluten qualifies as low carb bread. More gluten content in breads make them lower in carbohydrates and higher in protein. For instance, a small piece of tortilla made from gluten has about 11 grams of carbohydrates; this is much lower, as compared to the 25 grams in regular tortillas.
Aside from adding more gluten, sprouting is another way to reduce the amount of carbohydrates in bread. Sprouted grain bread is flourless; it merely contains lentils, oats, barley and soy. Although sprouting may take several days, it is worth the effort because of its nutritive value and health benefits. Milling the flour, as done in making white flour, removes the bran and germ of the kernels. Hence, bread made from this flour is lower in protein and higher in carbohydrates. Hence, sprouted grains are definitely a healthier option that refined grains.
This low-carb high-fibre bread recipe includes very high-fibre ingredients, to help ensure you get enough.
. You will need the following ingredients:
- Almond flour – 2 cups
- Salt – 1/4 teaspoon
- Eggs – 4 pieces
- 1 Cup ground flax seed
- Baking powder – 2 teaspoons
- Melted butter – 1/2 cup
- Water – 1 cup
- Fresh blueberries – 1 cup
- Splenda sweetener – 1/3 cup
Preheat the oven to 350 degrees Fahrenheit.
Grease lightly a muffin tin cup.Grind your flax if you have whole seeds instead of flax meal In a bowl, combine all the dry ingredients. Blend well. Then, slowly add in the liquid ingredients. Stir continuously until you remove lumps.Toss in the blueberries and continue mixing thoroughly.Once the batter becomes smooth and fluffy, transfer it to the buttered bread tin. Bake the bread for about 15 minutes. Let the bread cool for about 10 minutes before serving.You will surely enjoy the taste of low carb bread, particularly if you add in ingredients that would give it a delightful taste. Opt-in for this type of bread that is tasty, low in calories and high in protein, fibre and other essential vitamins and minerals.
