Why oats should be your go-to breakfast?   Anyone else feel like all they hear about is how good oats are for them? There seems to be an array of different ways to eat your oats too. There's porridge oats,  Bircher oats, overnight oats and even proats!   So what makes porridge oats so nutritious?   One important benefit of porridge oats is that they provide long-lasting energy. This is because they are high in both fibre and protein, which provides the perfect combination for steadying your blood sugar levels and ensuring you maintain energy for longer. They are also an excellent source of magnesium and vitamin B6 which are known to boost energy and reduce fatigue. This all helps to reduce the rollercoaster effect of energy dips throughout the day that can cause you to crave the kinds of sugary foods that can lead to weight gain.   But it's not all about energy. Vitamin B6 also supports a healthy immune system and hormone balance, helping to prevent illnesses. Iron and calcium within oats also help to support a healthy body, contributing to healthy blood and bones.   What are the other benefits of porridge oats?   Many of us already know that oats are nutritious - but it's not enough to make us buy them. So if their health benefits don't swing it for you, consider these other reasons:   1.    They're cheap - you can buy a 1kg bag of oats (good for around 20 bowls) for under a pound/euro.   2.    They're great for winter AND summer - 'overnight oats' soaked in yoghurt and refrigerated overnight, and muesli made with nuts and dried fruit are great porridge alternatives for warmer months.   3.    They're diverse - you can add an endless array of toppings to make your porridge oats to your exacting taste, can also be used in breads and muffins.   Get bonus nutritional benefits from toppings   Adding delicious ingredients to your oats can also provide nutritious benefits. Here are  some healthy and tasty additions:   Fruits and berries   Fresh fruits and berries are full of vitamins and minerals and are a great way to add natural sweetness to your oats. Keep dried fruit to a minimum since they are high in sugar. Many fruits especially berries, cherries and pomegranate are high in antioxidants and are particularly good for cardiovascular health.   Nuts   Combining protein with high-fibre oats will keep you feeling fuller for longer. You can find protein in nuts, which have additional goodness - almonds are high in magnesium and all nuts are a good source of unsaturated fats. Brazil nuts are also a very good source of selenium. Add no more than one tablespoon, since nuts are also high in calories.   Seeds   Seeds are a great source of those essential omega 3 fats which we can only get through our diet. Omega 3 has natural anti-inflammatory properties so is good for recovery and general health. Flaxseeds are also high in fibre and support digestive health. Two tablespoons per serving sprinkled over the top adds a lovely crunchy texture to your oats.   Spices

For real flavour add some dried spices. Fresh turmeric and ginger are both known for their anti-inflammatory properties.

Digestive Tips

 

These are a few little thought provoking facts to help prevent/ease discomfort and show your digestive system some love! Hopefully they prove useful. Some are quite obvious but it’s only when you sit back and consider the impact that small changes and fluctuations in patterns, routines and behaviours can make that it really hits home!

 

Here’s a few “Did you knows?”…

·         The wall of the stomach secretes 400-800ml of gastric juice at each meal.

·         Alcohol and certain drugs like aspirin are absorbed in the stomach hence the rapid appearance of alcohol in the blood after drinking it and the quick relief of headaches once you take aspirin.

·         An ideal transit time…i.e. from ingestion to excretion, is between 18 – 24hours. People have different perceptions of what’s “normal” but in reality anything more than three days without a bowel movement is considered constipation.

·         70% of the body’s immune system dwells in the digestive tract owing to the impact of undigested food molecules causing autoimmune reactions and consequential diseases.

·         The average adult is host to 1-2kg of friendly gut bacteria; the bacteria outnumber the total number of cells in the entire human body many times over!

·         The bacteria in the gut can be knocked out of balance for many different reasons, including: getting older, taking antibiotics, illnesses such as irritable bowel syndrome or inflammatory bowel disease or following an episode of food poisoning (gastroenteritis) or gut surgery.

·         In the last few years, scientists have discovered that there’s a strong connection between your mind and your gut. For example, more than 70% of people with digestive discomfort say they feel emotionally affected. And 90% of those with irritable bowel syndrome suffer mental effects, too. Caring about your gut means caring about your mind! Your gut flora knows more about your brain than you do.

·         Vitamin A helps maintain the integrity of the digestive tract; Sweet Potatoes, Carrots, Dark Green Leafy Vegetables, Cantaloupe Melon and Dried Apricots are good sources of Vitamin A!

·         Diets high in saturated or hydrogenated fats suppress immunity and clog up the lymphatic vessels.

·         Eating fermented foods will help feed the good bacteria in your gut improving digestion and preventing infection. Foods to eat include miso, tempeh, sauerkraut and raw pickles! Sugar actually feeds the bad bacteria, like adding fuel to a flame so a reduction in intake is best advised!

·         Taking supplements is unlikely to be the answer to your problems; the digestive system and whole process is complex and taking a supplement, particularly in tablet form is unlikely to be absorbed in same manner as nutrients found in your food.

You really are what you eat! We have the ability to control the way our body behaves, responds, fights, and functions through what we choose to eat.

So what can you do to keep your gut in balance?

 

·         Eating regularly, with smaller, more frequent meals.

·         Ensure there are Gut-Friendly foods in your diet (whole grains, fresh fruit and vegetables, low-fat meat and fish, good fats and oils, and fermented dairy products).

·         Aim for 5 - 7 portions of fruit and vegetables a day – keep them varied.

·         Don’t rush eating, chew your food slowly and well.

·         And don’t forget to drink up: stick to water however, and stay away from caffeinated, sugary, and alcoholic drinks.

·         Practice a healthy lifestyle: exercise regularly and abstain from smoking.

·         Eat fish 2 -3 times per week.

·         Maintain a healthy body weight