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    What To Eat To Keep Your Gut Healthy And Your Skin Glowing

    Here’s something new: it’s no longer bad manners to talk about what’s going on inside our tummies. Research now confirms that if we pay attention to the health of our gut, we can prevent breakouts, redness, dullness, inflammation and toxic build-up in our skin. Sounds good. But how can we improve gut health, fast?

    And what exactly is the connection between the gut and our skin? We ask the experts to shed some light on gut-healthy foods and supplements.

    READ MORE: “I Swapped My Regular Skincare Routine For A More Natural One — And The Results Were Surprising”

    Here, seven ways to keep your gut healthy and happy and your skin glowing…

    1. Eat a wide range of food

    Especially vegetables, fruit, seeds, legumes and fibre-rich carbohydrates to stimulate different strains of good bacteria.

    2. Get into fermented products

    Yoghurt, sauerkraut and kefir contain good bacteria lactobacilli, which help reduce the risk of disease.

    Choose a few fermented products and incorporate them into your day, or opt for a daily probiotic drink like Rawbiotics Daily, R97, from Faithful To Nature.

    3. Limit sweeteners

    Research shows artificial sweeteners increase blood sugar by stimulating the growth of unhealthy bacteria in the gut. Oof.

    READ MORE: Seriously Now, Is Alcohol Really THAT Bad For Your Sleep?

    4. Take a supplement

    Particularly when your skin is looking blah, a probiotic supplement ensures you’re giving your gut a healthy dose of live bacteria.

    Try Terra Nova Probiotic Complex, R397.50, from Faithful To Nature.

    5. Stock your plate with prebiotics

    Think artichokes, bananas, asparagus, oats and apples. These foods create a beneficial environment that allows good bacteria to grow instead of the bad stuff.

    6. Embrace whole grains

    With loads of fibre and beta-glucan, whole grains will encourage good bacteria to flourish.

    READ MORE: 21 Best Self-Care Gifts For Her That Go Way Beyond Face Masks

    7. Focus on polyphenols

    Plant compounds found in red wine, green tea, dark chocolate and olive oil, polyphenols help boost healthy bacterial growth.

    Try Cocoafair 95% Dark Chocolate, R57.99, from Faithful To Nature.

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    Exactly How To Make The Perfect Pizza On The Braai

    While we’re still on braai pies, why not experiment with even more with a braai pizza? This recipe can be made as healthy as you’d like. Skimp on the cheese and add extra flavour using spices and herbs to lower the kilojoule amount. You can make this even healthier by subbing white flour for something denser and more nutritious, like pea or chickpea flour. Plus, baking the dough on the braai comes close to that wood-fired oven effect, something a domestic oven will never achieve.
    Braai pizza: what you need

    1 packet instant yeast
    2½-3½ cups stone-ground white bread flour (like Eureka Mills)
    1 cup lukewarm water
    Pinch sugar
    2 tsp salt
    ¼ cup maize meal
    1 tbsp extra-virgin olive oil

    READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
    For the topping

    400g tin whole tomatoes
    2 tbsp butter
    2 tbsp olive oil
    2 onions, sliced
    1 bag baby spinach leaves
    Half a lemon
    200g tub feta
    Black pepper
    Extra-virgin olive oil

    READ MORE: All The Things To Braai This Public Holiday If You’re Vegan

    In a large bowl, mix the yeast and sugar into the warm water and leave for 5 minutes. Stir in the oil. Add the maize meal, then stir in the flour. Tip the dough onto a floured surface and knead for 5 minutes. Wipe another large bowl with olive oil, add dough, cover and leave in a warm place to rise until it’s doubled in size (1-2 hours). Punch down the dough and leave it to rise for another 40 mins. Divide the dough into four balls and leave to rise for 45 minutes.
    While the dough is rising, prepare the topping: process the tomato in a food processor or with a hand-held blender until more or less smooth.
    Sauté the onion in the butter and olive oil (covered) over very low heat until golden and sweet (about 40 mins). Remove onions, add a little olive oil and cook spinach, tossing it around constantly until it’s bright green and wilted. Add a spritz of lemon juice, then chop finely.
    Prepare the coals but don’t separate them out to the sides; once the coals are at a relatively high heat, they’re ready. Turn a baking sheet upside down and brush with olive oil.
    On a floured board, roll out one of the balls of dough into a five-millimetre-thick circle. Place on the baking sheet and brush with oil. Slide the pizza base (off the baking sheet) onto the grid and cook for about a minute. It should be cooked underneath and when it begins to resemble a giant poppadom. Slide back onto the baking sheet and cook the side facing up, then repeat with the other rounds of dough. Let the coals die down until considerably cooler – around medium heat.
    Add the topping to the cooked side of the pizza: spread with a thin smear of tomato, add spinach and onions, crumble over feta and grind over pepper.
    Slide back onto the grid. Close the dome and cook for another 1 to 3 minutes. It’s ready when the base is crisp (but not burnt) and the cheese is just melting. Drizzle with extra-virgin olive oil and serve immediately. Repeat with the other bases.

    Makes 4 pizzas. Per 364g serving: 3051kJ, 29g fat (13g sat), 1 980mg sodium, 95g carbs, 6g fibre, 8g sugars, 23g protein.
    Try these 4 detox salads that are perfect for a weekend braai. Plus: This is the best alcohol to drink if you want to lose weight. More

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    Impress Everyone With This Simple Spinach And Ricotta Lasagne

    The best advice for prolonging your youthful good looks: eat your veggies!Make this all-green spinach and ricotta lasagne or incorporate more green into your meat-sauce lasagne by adding three spinach layers and keeping the other two filled with bolognaise. Making your own lasagne means you’re more able to control the ingredients and therefore, keep your kilojoule intake lower than it would be with store-bought varieties packed with extra salt, sugar and fats.
    Remember: a good lasagne doesn’t go slip-sliding away but stands upright on your plate.
    Spinach And Ricotta Lasagne Recipe
    For the spinach and ricotta lasagne filling

    1 tbsp olive oil
    300g chard, washed, cored and sliced
    150g baby spinach leaves
    50g herbs (we used flatleaf parsley, winter savoury, one stick rosemary, sage, thyme and sweet rocket)
    150g ricotta
    1 tsp grated lemon zest
    Freshly ground nutmeg
    Sea salt flakes and freshly ground pepper

    READ MORE: 2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal
    For the béchamel

    30g butter or plant-based margarine
    30g flour
    450ml low-fat milk, warmed
    24.5cm x 17cm lasagne dish

    READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes

    Heat the olive oil in a large pot over medium-high heat, add all the greens and cook for a few minutes, tossing constantly, until bright green and wilted. Place in a colander and use a bowl to press down on the greens and squeeze out every bit of liquid. Process in a food processor until smooth, seasoning with salt, pepper and nutmeg. Combine with the ricotta and lemon zest and set aside.
    In a small pot over medium heat, melt the butter until foaming, add the flour and cook, stirring until it smells biscuity. Gradually whisk in the milk until smooth. Bring to a boil, simmer for two minutes and season.
    Preheat the oven to 200°C.
    Bring a large pot of salted water to a boil, cook the lasagne sheets for one minute and set aside on a plate lined with a tea towel. To assemble the lasagne, spread two tablespoons of bechamel over the base of a 24.5cm x 17cm lasagne dish and cover it with two lasagne sheets (you’ll have to cut them to fit). Spread two to three forkfuls of the spinach mixture over the lasagne sheets and then drizzle over two tablespoons of béchamel. Continue until you have five layers, finishing with a layer of spinach drizzled with four tablespoons of béchamel.
    Bake for 20 minutes. Rest for 10 minutes. Cut into squares and serve with a drizzle of your finest extra-virgin olive oil.

    Serves 4. Per 363g serving: 1 965kJ, 17g fat (7g sat), 490mg sodium, 65g carbs, 14g fibre, 8g sugars, 23g protein.
    READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce  More

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    Why Fast Food Delivers Far More than Convenience

    In 2022 ‘phoning it in’ isn’t a bad thing… in fact it’s the best thing for those with a fast-paced schedule and ever-increasing demands on their time. Leading on-demand delivery brand, Mr D, provides South Africans with the most convenient way to order from a vast range of restaurants, exotic cuisines from around the world, snacks and treats and even a drinks cart – all with the opportunity to pay immediately.
    But the option to order food from anywhere at any time is so much more than just convenience as a service. The entire process, from selection, to ordering, to payment, to delivery, offers an incredibly attractive trade-off.
    Saving you time, and calories
    For the working professional, it often seems hard to have it all. Between juggling the demands of your job and keeping fit, all while still enjoying a social life, feeding yourself can sometimes feel like a bit of an uphill battle — especially when you’re trying to stay healthy. But it doesn’t need to be.
    With Mr D’s vast range of restaurants there’s options for everyone. From nutritious vegetarian cuisine, to low-calorie Poké bowls, and even something for those craving the enjoyment of a home-cooked meal, you won’t struggle to find something delicious that’s as healthy as it is convenient. Because fast food does not have to be bad food.
    Balance and enjoyment – Mr D offers the best of both worlds
    Nowadays we hear so much about maintaining a good work-life balance. Easier said than done when work and play leave little room for some of life’s daily necessities. Not a problem with Mr D, which has you covered, no matter the circumstance.
    Getting home late, exhausted after a post-office workout? Having family or friends over for dinner and not sure what to cook? With a few simple taps, not only does an entire world of dining choices open up, but you can also pay, set the location, and track your order throughout the entire process – seamlessly and effortlessly – which adds to the enjoyment. You’ll always know exactly where your meals are and when you can expect the doorbell to ring. So the only fast you need to worry about is the pace of your life and workouts.
    Mr D has fast food sorted for you
    Gone are the days of takeaways being limited to a handful of restaurants. With Over 10 000 restaurants to choose from, Mr D has options for every taste and dietary requirement.
    Just tap on the Mr D app to take a tantalising journey through your options because mealtimes should be woohoo moments, every single time. It doesn’t matter what you’re in the mood for – Italian delights, a convenient curry, an Asian taste explosion or something to please your sweet tooth – Mr D delivery is your dinner-time winner by making sure your cravings are catered to on time, every time. The hardest part is deciding what you want to order
    For more on Mr D’s quest to conquer effort check out Facebook, Twitter, and Instagram.
    The Mr D delivery app is available on the App Store, Google Play and AppGallery. More

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    2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal

    When serving up food for guests this season, remember that more is more. A variety of dishes that pile up on the plate feels so satisfying and sharing the flavours together creates that summer sharing vibe: fun and easy. These side-dishes add carbohydrates and a portion of vegetables to a meaty main dish, but they also accompany giant salad platters perfectly, adding bulk to an otherwise smaller meal. Try these simple but flavourful side dishes to get everyone talking at your next get-together.
    READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight
    Creamy Baby Spinach
    The texture of creamed spinach but without the cream and, arguably, more flavour.
    What You Need1 tbsp olive oil1 large onion, finely chopped3 cloves garlic, finely chopped400g baby spinach, washed and stalks removed2-4 tbsp finely grated ParmesanFreshly ground nutmegSea salt flakes and freshly ground pepper
    MethodIn a medium pot, saute the onion and garlic over medium heat until softened but without colour. In the mean time, finely slice the spinach. Add the spinach to the pot and cook, stirring, until reduced in volume. Still stirring, gradually add enough parmesan until it looks creamy and sticky. Season with salt, pepper and nutmeg and serve.
    READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes
    Potato Gratin
    In this gratin the potatoes cook in chicken stock rather than milk and cream. It’s light, crisp on top and has a savoury kick.
    What You Need600g potatoes, peeled and very thinly sliced¾ cups chicken stockSea salt flakes and freshly ground black pepperButter or olive oil (optional)
    MethodPreheat the oven to 200C. Butter a gratin dish. Toss the potatoes with the chicken stock and season well. Layer the potatoes in the dish and, if you like, dot the top with butter or drizzle with a little olive oil. Bake for about one hour – when it’s cooked a knife should pierce the potatoes easily and top will be crisp and golden.
    READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce More

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    10 Healthy Summer Recipes You Can Make In Under 20 Minutes

    Healthy summer recipes are easy enough: add fresh, crisp ingredients, toss and enjoy. But iceberg lettuce and a plain vinaigrette don’t have to be the be-all and end-all of your summer diet. When creating healthier recipes, there are so many ingredients that pack flavour but don’t add excess kilojoules to your plate.
    Right now, you want food that’s fresh and fast – and that features the season’s bounty of healthy ingredients. These recipes from creative culinary guru Mark Bittman do all that. Best of all, each one takes less than 20 minutes to make!
    Healthy Summer Recipes
    1. Feta and Watermelon Salad
    Combine watermelon balls or cubes in a bowl with crumbled feta cheese, sliced radishes, chopped fresh chives and a few drops of olive oil; toss well. Spoon over a crisp wedge of iceberg lettuce, being sure to use all the extra juice left in the bottom of the bowl.
    2. Deviled Eggs with Crab
    Hard-boil eggs; meanwhile, combine crab meat with a spoonful of Dijon mustard and mayonnaise or yoghurt, lemon juice, diced red bell or small salad pepper, paprika and cumin; sprinkle with salt and pepper. Run eggs under cold water, shell and halve them, remove and mash the yolks into the crab mixture; stuff into the whites. Sprinkle the top with chopped parsley (or caviar, for that matter).
    Mark’s Tip: Buy fresh crab meat or use chopped cooked prawns.
    3. Rocket with Balsamic Strawberries
    Hull and slice about two cups of strawberries and place them in a large salad bowl. Toss with two tablespoons of balsamic vinegar and several twists of the black pepper grinder. Let it sit for five minutes. Add a bunch of rocket, some crumbled goat’s cheese and a sprinkle of salt; drizzle with olive oil and toss.
    READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce
    4. Prosciutto, Peach and Mozzarella Salad
    For each person, cut a fresh peach into eight wedges. Tear prosciutto and sliced mozzarella into bite-size pieces. Dress mixed greens with olive oil, lemon juice, salt and pepper. Toss in the peaches, prosciutto and cheese.
    5. Wholewheat Spaghetti and Cucumber with Dipping Sauce
    Boil and salt water for pasta; meanwhile, combine a quarter cup of chicken stock or water, three tablespoons of soy sauce, two tablespoons of a little honey mixed with warm water, and a teaspoon of sugar in a bowl; mix to dissolve the sugar. Cook the noodles until al dente, then rinse under cold water. Serve a nest of the noodles along with sliced cucumbers in a bowl (set it over ice cubes if you like), with a small bowl of the dipping sauce on the side garnished with chopped spring onion.
    Mark’s Tip: Add a bit of freshly grated ginger or wasabi for more spice, and top with bits of cooked meat or tofu.
    6.Courgette and Dill Soup
    Grate a couple of courgettes. Cook a chopped onion in butter until softened, then add the courgette and stir until softened (five minutes or so). Add vegetable or chicken stock and bring to the boil; simmer for about five minutes, then purée until smooth. Season with salt and pepper and lots of fresh chopped dill.
    Mark’s Tip: For a richer texture, add fresh ricotta, sour cream or yoghurt while puréeing.
    READ MORE: These Banana Muffins Actually Alleviate PMS And Cramping
    7. Fish Tacos
    Cook a chopped red onion in olive oil for a minute or two. When it’s soft, add a big pinch of ground cumin or coriander and some salt and pepper. Keeping the heat relatively high, add about 450g of fish fillets (white fish works well here; you can also try crab or prawns) and stir to break them into chunks, cooking until they’re just opaque. Remove from the heat, squeeze lime juice over the mixture and scrape up any browned bits from the bottom of the pan. Warm corn tortillas and fill with the fish mixture. Top with shredded cabbage, chopped tomato, a splash of hot sauce (red Tabasco is good) and a dollop of sour cream.
    8. Honey Eggplant
    Combine half a cup each of chopped parsley and breadcrumbs with three tablespoons of olive oil, two tablespoons of honey, a minced garlic clove and a pinch of salt. Cut one large or two medium eggplants crosswise into 2.5-centimetre slices and score the top of each slice.
    Put the slices in a dish and spread the breadcrumb mixture over the tops, pressing it into the slits. Partially cover with wax paper and microwave on high for about five minutes. Remove the paper and cook for another two or three minutes, until very soft. Sprinkle with lemon juice and serve with yoghurt on the side.
    9. Korean Braaied Beef
    Slice a fillet steak into two-centimetre pieces. Mix together a teaspoon of sesame oil, a tablespoon of brown sugar, three tablespoons of soy sauce, a tablespoon of a little honey mixed with warm water, two minced cloves of garlic and a pinch of dried chilli flakes. Brush the meat with the sauce and braai until it begins to crisp (about two minutes per side), basting frequently. Serve the beef sprinkled with toasted sesame seeds and chopped spring onions.
    READ MORE: Here’s How To Make The Viral TikTok Green Goddess Salad
    10. Spicy Braaied Pork with Peach Marmalade
    Combine a quarter cup of peach or apricot preserve with some minced garlic, a tablespoon of olive oil, a tablespoon of soy sauce, half a teaspoon of mustard powder, a pinch of cayenne pepper and salt. Coat thin, boneless pork chops with the marmalade and place on the braai, taking care not to let the marmalade burn. Slice fresh peaches or apricots in half and remove the pits; sprinkle with salt and cook flesh-side down until they start to brown and just soften. Serve the fruit with the pork. More

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    You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce

    These summer rolls are a great way to slip some fresh veggies into the mix! We’ve swapped out rice paper rolls for baby spinach leaves – more nutrients – and the pickle gives this dish a zingy, juicy crunch. These summer rolls are low-carb, healthy, low-kilojoule and pack a flavour punch. You’ll be having thirds and fourths before you know it.
    Here’s how to make leafy summer rolls with an Asian-style dipping sauce…
    Asian summer rolls
    – 12 large baby spinach leaves– 2 baby/Mediterranean cucumbers, julienned– Crispy onion sprinkle– Beetroot microgreens– 12 long chives, blanched
    For the pickle
    – ½ cup lime juice– 2 tsp sugar– 2 medium-sized carrots, julienned– 2 thumb-sized pieces of ginger, julienned– 2 long green chillies, seeded and julienned
    READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
    For the dipping sauce
    – 2 tbsp soy sauce– 1 tbsp balsamic vinegar– 3 tbsp water– 1 tsp red spring onions, sliced
    Summer Rolls With Sauce: Method
    1/ Make the pickle by mixing the lime juice and sugar in a bowl, then add the carrot, ginger and chillies and toss well. Leave for 10 minutes.2/ Mix together all ingredients for dipping sauce and set aside.3/ Place some of the carrot pickle on a spinach leaf, add some cucumber, a little of the onion sprinkle and one or two micro greens. Roll up and tie with a blanched chive.
    SERVES 12. Per 71g serving or bundle: 85kJ, 0g fat (0g sat), 5g carbs, 210mg sodium, 1g fibre, 1g protein
    READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
    Cook’s note
    These need to be made fresh just before serving. If you can’t be bothered with the finicky task of wrapping and tying each roll, spoon the filling into individual baby gem lettuce leaves and serve the dipping sauce with a spoon, so guests can spoon it over the filling just before eating. More

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    28 Easy Food Swaps That’ll Help You Lose Weight

    There’s a simple hack that can boost your weight loss, leave you feeling fuller for longer and have you feeling more regular. It’s called fibre and this often-overlooked food can deliver major benefits to your body. Not only does it keep your system nice and clean, fibre has a genius move in its arsenal: the ability to keep you feeling fuller for longer, boosting satiety. That feeling of fullness is a major key in weight loss, prompting you to eat less instead of more. These genius food swaps find the high-fibre substitutes of other foods, which are often healthier, too.
    Why you need to switch up your food
    We all know our bodies need calcium for bones, vitamin C to fend off colds and chocolate to save relationships. But when it comes to losing weight, the nutritional information is a little more confusing. The mighty trilogy of nutrients – protein, carbohydrates and fat – garners most of the food industry’s attention, but it’s becoming increasingly clear that fibre needs to be the fourth leg of the dietary table.
    Study after study shows that not only does fibre help lower your risk of cancer, heart attack and high blood pressure, it also keeps you full and helps you decrease the total amount of kilojoules you consume every day. Trouble is, most of us think that getting the recommended 30g of fibre a day means eating cereal that tastes like the box it comes in. But that isn’t the case. You can sneak fibre into your diet anywhere…
    Food Swaps At Breakfast
    1. Spice up your eggs: A third of a cup of chopped onion and one clove of garlic will add one gram of fibre to scrambled eggs.
    2. Drop a whole orange into the blender to flavour your morning smoothie. One peeled orange has nearly three grams more fibre than even the pulpiest orange juice.
    3. Make your own fruit juice. Blend peeled, sliced and cored or pitted fresh fruit with a little cold water in a food processor. Drink immediately for the best nutritional value. A 250ml glass has more than one gram of fibre.
    4. Cook a bowl of oat bran instead of oats; it has nearly two grams more fibre. Add even more flavour and fibre by stirring in a quarter of a cup of raisins or chopped dates before popping it into the microwave.
    5. Sprinkle ground flaxseeds over your favourite cold cereal or stir a few spoonfuls into a cup of yoghurt. Two tablespoons of ground flaxseeds deliver almost an extra two grams of fibre.
    6. Grab an Asian pear. Similar in taste to other pears, the red-coloured Asian variety has an apple-like crispness and shape and, at four grams a pear, it delivers significantly more fibre.
    7. Buy spreadable fibre, like peanut butter, for your wholewheat toast. Two level tablespoons add three grams of fibre, along with a healthy dose of heart-protecting fats and nutrients like vitamin E.
    8. Make a smoothie using fruit or oats, as these contain at least two grams more fibre than blends that aren’t fruit-based or don’t include oats.
    READ MORE: 5 Ways To Measure Healthy Portion Sizes Without A Scale
    At lunch
    9. Try rye bread if you don’t like wholewheat for your sandwich. One slice has almost two grams of fibre – twice the amount found in white bread.
    10. Opt for quinoa instead of white rice and you’ll get six times more fibre per serving. Mixing in half a cup of lentils with the quinoa will add a nutty flavour, another six grams of fibre and a boost of folate and manganese.
    11. Stow a tin of microwavable soup in your desk for when you need to work through lunch. Woolworths’ Chunky Vegetable Soup packs as much as five grams of fibre per 400g portion.
    12. Shower your pasta with origanum or basil. A teaspoon of either chopped herb adds one gram of fibre. Order it with mushrooms and you’ll get an extra gram.
    13. Build your burger with a sesame-seed roll instead of the plain variety. Sesame seeds add half a gram of fibre per roll.
    14. Order your boerie roll with tomato-and-onion relish Every quarter-cup of the relish you pile on adds up to two grams of fibre to your meal, and having a wholewheat roll tops that up with another three grams.
    READ MORE: 3 Meal Prep Hacks That Will Make It Way Easier To Eat Healthily
    In the afternoon
    15. Drink chocolate milk, not plain milk. The combination of chocolate and the compounds needed to keep it suspended in the milk provides a gram of fibre in every 250ml serving.
    16. Pop a pack of reduced-oil popcorn instead of popping open a bag of potato chips. There are eight grams of fibre in every bag of popcorn.
    17. Enjoy a tomato juice and its two grams of fibre per 200ml tin. Go with the plain juice and avoid the cocktail version, which is high in sodium from the added salt and Worcester sauce.
    18. Graze on trail mix instead of a granola bar. Most granola bars have only one gram of fibre, while trail mix with dried fruit has nearly three grams.
    READ MORE: ‘Keto Crotch’ Might Be A Surprising Side Effect Of A Low-Carb Diet
    At dinner
    19. Toss half a cup of chickpeas into a pot of your favourite soup. They’ll absorb the flavour of the soup and tack six grams of fibre onto your bottom line.
    20. Swap a sweet potato for your standard spud. Sweet potatoes have two grams more fibre per tuber than the typical variety. Not a fan? At least eat the skin of the regular potato – that alone contains one gram of fibre.
    21. Go wild when you make rice. Cup for cup, wild rice has three times more fibre than white.
    22. Add some green to your red sauce. Doctor your favourite pasta sauce with half a cup of chopped spinach. The spinach will take on the flavour of the sauce and pad your fibre count by more than two grams.
    23. Cook wholewheat or spinach pasta instead of the usual semolina kind. A cup of either contains five grams of fibre.
    24. Cook broccoli, cauliflower and carrots and you’ll take in three to five grams of fibre per serving – nearly twice what you’ll get out of them if you eat them raw, as heat makes fibre more available.
    25. Add beans to give your bolognese a fibre boost. Substitute one part chopped, cooked beans for one part lean-beef mince. Cook both together to allow the beans to absorb the juices and seasoning. For every 100g of cooked beans, you get seven grams of fibre.
    READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
    For dessert
    26. Say nuts to chocolate bars. Bars with nuts, like Cadbury’s Whole Nut chocolate bar and Lunch Bars, have up to two grams of fibre – almost twice the fibre content of bars without nuts.
    27. Top a bowl of ice cream with sliced fresh berries in lieu of a chocolate topping. Half a cup of raspberries provides four grams of fibre; strawberries and blueberries pack half that amount.
    28. Try a slice of apple tart or a bowl of fresh fruit salad and you’ll add at least an extra three to five grams of fibre. Cake doesn’t have nearly as much. More