Re: Tummy Bloating
Originally Posted by
susiejaeger
->
I don't know how to make my own bread and don't have a bread making machine, so would have to kneed the dough myself
You can buy proper bread from an artisan bakery if you don't want to learn to make your own. Aside from that though NO you don't have to knead the dough in the sense that you imply. If you read posts I have made in other "bready" related threads you'll see that I highlight the "10 second knead" method which is simply pinching a little dough with your fingertips rather than conventional kneading. It's very very easy, not the least bit strenuous and perfect for people with arthritic hands.
Originally Posted by
susiejaeger
->
and I don't have the time to do these things when I have a lot of things going on here at the moment.
This is merely a question of life priorities. I make healthy sourdough loaves regularly. When I make one I spend no more than 10 to 15 mins of actual "doing" time. "Doing" time means weighing the ingredients, mixing them and doing 4 of the "10 second kneads". The rest of the time, 10+ hours is Nature doing the work not me.
I've heard a few people on the forum say they don't have time to make their own bread. I will maintain that they do. Everyone can find 15 mins of time to do something even if it means missing their precious soap operas and reality TV shows. Just a question of what is important to you in life.
A bread machine BTW would NOT be a good thing. Don't go that route imo. Learn how to make your own bread. Remember bread is generally not healthy unless it has been long fermented and most bread machines won't do that.
I will willingly teach anyone on the forum how to make decent bread.
Originally Posted by
susiejaeger
->
The reason why I eat this bread is for fibre, as the Hospital has told me that I am lacking terribly in fibre has I have Pocket Disease.
Eating supermarket bread is, imho, a very poor way of taking your dietry fibre.
Each slice of your super seeded bread contains just 2.9g of fibre but comes with wheat that hasn't been long fermented and the other bread additives, flour enhancers etc.
I would personally ditch that idea in favour of these far superior sources:
Beans and pulses
Navy beans contain 11g fibre per 100g
Lentils, Adzuki Beans, Pinto Beans, Lima Beans, Red Kidney Beans and Chickpeas are also good
Cereals (WITHOUT HIGH SUGAR)
2 Shredded Wheat "biscuits" will give you 6g fibre
2 Weetabix "bisks" will give you 3.8g fibre
Fruits
Passion fruit has 10g per 100g
Raspberries have 7g per 100g
Bananas have 3g per 100g
Vegetables
Avocados have around 13g fibre each
Garden peas have 6g fibre per 100g
Brocolli has 3g per 100g
Parsnips have 5g per 100g
Carrots 3g per 100g
Seeds
Chia seeds a massive 34g of fibre per 100g
Flax seeds 27g per 100g
Pumpkin seeds 18g per 100g
Dried coconut 16g per 100g
Nuts
Almonds have 13g per 100g
Pine nutes 11g per 100g
Pistachios 11g per 100g
Hazelnuts 10g per 100g
and so on
In your position, where you've been recommended to eat more fibre, I would simply do something like this:
Breakfast
Shredded Wheat or Weetabix with strawberries, raspberries and bananas on top
Lunch
Giddled chicken salad with a range of good stuff inc lettuce, spring onions, radishes, peppers, tomatoes, cucumber
some mixed beans and a whole avocado chopped up and thrown in.
Dinner
Fish or meat with a range of 4 to 5 seasonal vegetables.
Typically I often make a quick and simple ratatouille with red onions, peppers, courgettes, french beans, mini sweet corn, garlic and tomatoes and some spices/herbs thrown in.
Just chop it all up throw in a saucepan with a little oil. Takes 10 min ish to cook. Simple and delishious.
Snack
Finally I would make yourself up a big batch of trail mix. Lots of different nuts, walnuts, hazelnuts, almonds, peanuts, and shredded coconut and a few dried fruits like apricots, raisins and cranberries.
Much on that throughout the day and you'll be getting plenty of fibre.
Lot's of options really. Basically just eat plenty of decent real food. Everything else will then drop into place.