Struggling with constipation? Try this $6 bedtime snack recommended by a dietitian
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Are you tired of waking up feeling like your digestive system is still in slumber mode?
Well, it turns out that a simple, affordable snack could be the key to ensuring your mornings start off on the right foot—or, shall we say, the right gut.
According to Isabel Vasquez, a registered dietitian, a $6 snack could be the answer to your digestive woes, particularly if you're prone to constipation.
The humble chickpea, when roasted to perfection, is not just a tasty treat but also a powerhouse of dietary fibre and prebiotics, which are essential for maintaining a healthy digestive system.
These crunchy legumes are a fantastic pre-bedtime snack, and they're easy on the wallet, too, costing around $6 per packet.
Chickpeas, also known as garbanzo beans, are a versatile ingredient that can be enjoyed in various forms—hummus, falafel, in salads, or as a roasted snack.
When roasted, chickpeas transform into a deliciously crunchy bite that can be seasoned with an array of flavours to suit your taste buds, whether you prefer them sweet or savoury.
But why are roasted chickpeas particularly beneficial for those struggling with a sluggish digestive system? It's all about the fibre.
These little beans are brimming with insoluble fibre, which is the type that doesn't dissolve in water. Instead, it adds bulk to your stool, helping to speed up the passage of food through your bowels, as noted by health experts at Mount Sinai.
This can make a significant difference in reducing the likelihood of constipation, a condition that affects approximately 24 per cent of the Australian community-dwelling adult population.
Insoluble fibre is found in whole wheat products and vegetables, but chickpeas are especially rich in this type of fibre. In fact, they contain almost three times more insoluble fibre than soluble fibre, according to the North Ottawa Wellness Foundation.
This makes them an excellent choice for aiding digestion and promoting regular bowel movements.
Moreover, chickpeas serve as prebiotics, feeding the beneficial bacteria in your gut.
A 2021 study by food scientists at the Volcani Institute in Israel highlighted the molecular components of chickpeas as an ideal food source for these gut-friendly microbes.
Despite the clear benefits of fibre, many Australians fall short of the recommended daily intake. Healthdirect suggested that adults should aim for approximately 25 to 30 grams of fibre each day.
However, it's estimated that most Australians consume much less than this amount, which can lead to various health issues, including constipation, heart disease, and diabetes.
In addition to indulging in roasted chickpeas before bed, Vasquez recommended incorporating other fibre-rich fruits and vegetables into your diet, such as Brussels sprouts and raspberries.
Staying hydrated by drinking plenty of water is crucial for maintaining healthy bowel movements, as well as moderating your intake of sugar and salt, which have been linked to constipation when consumed in excess.
So, next time you're preparing for bed and feel a little peckish, consider reaching for a packet of roasted chickpeas. Not only will you satisfy your late-night cravings, but you'll also be doing your digestive system a favour.
Members, have you tried incorporating roasted chickpeas into your meals, or do you have other fibre-rich food you swear by for better digestion? Share your experiences and tips in the comments below—we'd love to hear what works for you!
Well, it turns out that a simple, affordable snack could be the key to ensuring your mornings start off on the right foot—or, shall we say, the right gut.
According to Isabel Vasquez, a registered dietitian, a $6 snack could be the answer to your digestive woes, particularly if you're prone to constipation.
The humble chickpea, when roasted to perfection, is not just a tasty treat but also a powerhouse of dietary fibre and prebiotics, which are essential for maintaining a healthy digestive system.
These crunchy legumes are a fantastic pre-bedtime snack, and they're easy on the wallet, too, costing around $6 per packet.
Chickpeas are high in fibre and prebiotics that can aid digestion. Image source: Pexels
Chickpeas, also known as garbanzo beans, are a versatile ingredient that can be enjoyed in various forms—hummus, falafel, in salads, or as a roasted snack.
When roasted, chickpeas transform into a deliciously crunchy bite that can be seasoned with an array of flavours to suit your taste buds, whether you prefer them sweet or savoury.
But why are roasted chickpeas particularly beneficial for those struggling with a sluggish digestive system? It's all about the fibre.
These little beans are brimming with insoluble fibre, which is the type that doesn't dissolve in water. Instead, it adds bulk to your stool, helping to speed up the passage of food through your bowels, as noted by health experts at Mount Sinai.
This can make a significant difference in reducing the likelihood of constipation, a condition that affects approximately 24 per cent of the Australian community-dwelling adult population.
Insoluble fibre is found in whole wheat products and vegetables, but chickpeas are especially rich in this type of fibre. In fact, they contain almost three times more insoluble fibre than soluble fibre, according to the North Ottawa Wellness Foundation.
This makes them an excellent choice for aiding digestion and promoting regular bowel movements.
Moreover, chickpeas serve as prebiotics, feeding the beneficial bacteria in your gut.
A 2021 study by food scientists at the Volcani Institute in Israel highlighted the molecular components of chickpeas as an ideal food source for these gut-friendly microbes.
Despite the clear benefits of fibre, many Australians fall short of the recommended daily intake. Healthdirect suggested that adults should aim for approximately 25 to 30 grams of fibre each day.
However, it's estimated that most Australians consume much less than this amount, which can lead to various health issues, including constipation, heart disease, and diabetes.
In addition to indulging in roasted chickpeas before bed, Vasquez recommended incorporating other fibre-rich fruits and vegetables into your diet, such as Brussels sprouts and raspberries.
Staying hydrated by drinking plenty of water is crucial for maintaining healthy bowel movements, as well as moderating your intake of sugar and salt, which have been linked to constipation when consumed in excess.
So, next time you're preparing for bed and feel a little peckish, consider reaching for a packet of roasted chickpeas. Not only will you satisfy your late-night cravings, but you'll also be doing your digestive system a favour.
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