A healthy way to stay full
Most people struggle with making the switch to healthy food because their bodies have become so used to eating so much of the bad things, they start to experience things like headaches, light-headedness, and fatigue when they finally start eating healthy. This is all natural, because the body has to get used to processing different kinds of food to what it had gotten used to in the past, and to processing less food than it used to. But let’s face it: making the switch is tough, and even though you understand why you’re feeling so hungry after switching to a paleo or gluten-free diet, you still can’t help but wish you could fill up on food and snacks that could actually fill you up. But what can you eat that will keep you satiated, without causing harm to your gut? It turns out, the answer might be fiber. Dr. Alexandra Johnstone from the Rowett Institute of Nutrition and Health in Aberdeen University says that, “We believe these fibres, when broken down in the colon, are used by the colon’s bacteria as an energy source which in turn produce short chain fatty acids which influence our appetite by making us feel fuller.”
The Rowett Institute, already having helped develop healthy gluten-free food and desserts for M&S, is now seeking to determine if fiber is the key to eating less, and still feeling full. Preliminary studies are showing great results. Gary Frost of the Imperial College London and his team are also looking into the possible effects of fiber on the body. “In stone-age times we ate about 100 grams per day (of fiber) but now we favor low-fiber ready-made meals over vegetables, pulses (beans) and other sources of fiber. Unfortunately our digestive system has not yet evolved to deal with this modern diet and this mismatch contributes to the current obesity epidemic,” Frost said.
Of course, fiber is essential to any diet, but it’s not always easy to find great sources of fiber. This recipe for Scottish oatcakes, however, should prove to be a great go-to fiber-rich snack.
Gluten- and Wheat-Free Scottish Oatcakes
- 2 ½ cups of quick cooking oats
- ½ cup of milled flaxseed
- ½ cup of hot water
- 3 tbsp of melted butter or oil
- A pinch of salt
- ¼ tsp of baking soda