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Foods that make you fart are good for you

<h1>Foods that make you fart are good for you</h1> <h2>A good sign for your microbiome.</h2> <div class="copy"> <p><span style="font-family: inherit;">The production of gas means that your body is hosting the right kinds of bacteria in your microbiome, an Australian scientists says.</span></p> <p>Dr Trevor Lockett, Head of the Gut Health and Nutrition Group at the country’s peak government science agency, says we should encourage these “good bugs” by eating more fibre.</p> <p>“Fermentable components of dietary fibre have a critical role in feeding the gut microbiome,” he told Bugs, Bowels and Beyond, the 2015 National Scientific Conference of the Australian Society for Medical Research held in Adelaide, South Australia this week.</p> <p>Recent findings describe how different dietary components influence the microbiome, and determine their production of not just gas, but also molecules that are beneficial in the large intestine.  </p> <p>“For example, we know now that bacteria living in the large intestine produce a short chain fatty acid known as butyrate, which can reduce inflammation by stimulating regulatory immune cells,” Lockett said.</p> <p>Resistant starches tend to make it through digestive processes in the stomach and small intestine to feed the microbiome in the large intestine. Unrefined whole grains, pulses and legumes, unripe bananas and cooked and cooled foods such as potatoes, pasta and rice are goods sources.</p> <!-- Start of tracking content syndication. Please do not remove this section as it allows us to keep track of republished articles --> <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=11098&amp;title=Foods+that+make+you+fart+are+good+for+you" alt="" width="1" height="1" /> <!-- End of tracking content syndication --></div> <div id="contributors"> <p>This article was originally published on Cosmos Magazine and was written by Bill Condie. Bill Condie is a science journalist based in Adelaide, Australia.</p> </div>

Food & Wine

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Fibre-rich breakfast ideas

<p><span class="image-caption">Courtesy of Sanitarium.</span><span></span></p> <p>These breakfast ideas contain fibre which keeps you feeling full for longer and is great for digestion too. It can be hard finding ways to incorporate fibre into your diet in sufficient quantities but adding it to your breakfast means you’re off to a great start!</p> <p>If you’re looking for an easy and wholesome way of starting your day, a breakfast smoothie is a quick and tasty fix. Likewise, the bircher muesli is prepared the night before and just needs a few blueberries or <a href="https://www.wyza.com.au/articles/health/nutrition/pick-the-right-fruit-for-better-health.aspx" title="Pick the right fruit for better health">your choice of fruit</a> added before serving. <span>The corn fritters would make a delightful addition to a weekend brunch. </span></p> <p><strong>Breakfast Smoothie</strong><br />Serves 4 <br />Ingredients:</p> <ul> <li><span>2 cups FibreStart </span></li> <li><span>1 cup frozen mixed berries </span></li> <li><span>1 ripe banana, peeled </span></li> <li><span>1 Weet-Bix, broken </span></li> <li><span>1 tbsp honey </span></li> <li><span>½ cup crushed ice </span></li> </ul> <p>Method: <br />Place all ingredients in a blender and mix until smooth. <br />Divide between glasses, serve and enjoy!</p> <p><strong>Berrylicious Bircher Muesli</strong><br /><span>Serves 4 <br /></span><span>Ingredients: </span></p> <ul> <li><span>1½ cups rolled oats </span></li> <li><span>½ cup dry roasted almonds, roughly chopped </span></li> <li><span>¼ cup sultanas </span></li> <li><span>1½ cups FibreStart, plus extra to serve </span></li> <li><span>1 cup Greek style yoghurt </span></li> <li><span>125g blueberries </span></li> </ul> <p>Method: <br />Place the oats, almonds and sultanas in a large bowl. <br />Add FibreStart and yoghurt and stir to combine. <br />Cover with plastic wrap and refrigerate overnight. <br />When ready to serve, add the blueberries. <br />Serve in bowls, adding extra FibreStart to achieve your preferred consistency.</p> <p><em>Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/fibre-rich-breakfast-ideas.aspx">Wyza.com.au.</a></em></p>

Retirement Life

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Five bean salad

<p>Need to eat healthier but can’t stand salads? This cholesterol-lowering, protein and fibre-packed five bean salad will make you a fan. Not only does it taste incredible, but your tummy (as well as your tastebuds) will thank you.</p> <p><strong><span style="text-decoration: underline;">Serves:</span></strong> 4 (as an entrée or side)</p> <p><strong><span style="text-decoration: underline;">Ingredients:</span></strong></p> <ul> <li>420g can five bean mix, drained and rinsed</li> <li>400g can chickpeas, drained and rinsed</li> <li>420g can corn kernels, drained and rinsed</li> <li>Handful parsley, chopped</li> </ul> <p><em>For the dressing</em></p> <ul> <li>¼ cup olive oil</li> <li>2 tbsp. vinegar</li> <li>Salt and pepper, to taste</li> </ul> <p><strong><span style="text-decoration: underline;">Method:</span></strong></p> <ol> <li>Combine all the salad ingredients in a large bowl and mix well.</li> <li>In a small bowl, mix the olive oil, vinegar and salt and pepper until well combined.</li> <li>Pour dressing over salad and toss gently.</li> <li>Serve and enjoy.</li> </ol> <p>What’s your favourite salad to prepare with dinner? Share your recipe with us in the comment section below.</p> <p><em><strong>Have you ordered your copy of the Over60 cookbook, </strong></em><strong>The Way Mum Made It</strong><em><strong>, yet? Featuring 178 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank"><span style="text-decoration: underline;">head to the abcshop.com.au to order your copy now</span></a>.</strong></em></p> <p><strong>Related links:</strong></p> <p><a href="/lifestyle/food-wine/2016/08/slow-cooked-beef-bean-and-beer-chilli/"><span style="text-decoration: underline;"><em><strong>Slow cooked beef, bean and beer chilli</strong></em></span></a></p> <p><a href="/lifestyle/food-wine/2016/08/black-bean-and-guacamole-grain-bowl/"><strong><em><span style="text-decoration: underline;">Black bean and guacamole grain bowl</span></em></strong></a></p> <p><a href="/lifestyle/food-wine/2016/07/mexican-bean-soup/"><strong><em><span style="text-decoration: underline;">Mexican bean soup</span></em></strong></a></p>

Food & Wine

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Why you should always eat skin on fruit and veggies

<p>There lies a medicine chest of antioxidants, vitamins, fibre, phytonutrients and minerals in the skin of your fruit and vegetables.</p> <p>An apple's bright exterior may attract the eye and protect the flesh inside, but it's more than just packaging.</p> <p>It contains quercetin, a fabulous flavonoid that's great for the heart and hard on allergies and that douses the fire of inflammation.</p> <p>Okay, the health rhetoric is a bit overheated these days, and it's hard to know what's hype and what's not. But from all I've heard, it's foolish to peel and discard the skin of produce unless there's a reason.</p> <p>Pesticide residue would be one, unless you buy organic or grow your own. I admit that I peel apples when making a pie, for a nicer texture, but with baked apples, I owe it to my body to eat them skin and all.</p> <p>Fruit skins vary in their appeal. Plum skin can be bitter, but the ripe flesh makes up for that. Cumquats are tart inside, but their thin, tender skin is sugar-sweet.</p> <p>Citrus peels are cooked and made into a sweetened marmalade, or turned into thin strips with a zester to season a variety of dishes: lemon zest in a creamy pasta sauce, for example, or orange zest in a daube (a beefy French stew). After eating an orange for dessert, I often nibble the rind, dipped in turbinado sugar.</p> <p>Supposedly, the peel of a black, overripe banana is edible and nutritious, and I'd eat one if forced. Apparently, it contains an antidepressant, so maybe that would cheer me up.</p> <p>Most vegetable skin is fine if scrubbed clean with a stiff brush. There's no reason to discard potato skins except that they won't go through the holes in a ricer, and even then you can add them back in. Why throw out a food item that is sold by itself as a side dish, topped with bacon, sour cream and cheese?</p> <p>Parsnips and carrots need peeling only if unusually grimy or scarred. Turnips and rutabagas need no peeling if they're young. Beets I do peel if used raw. But cooking softens the skin, so it can usually be left on, though it tends to slip off of its own accord.</p> <p>We take for granted that snap beans and edible-pod peas are eaten skin and all, though the pods of both are discarded after the seeds fully mature. </p> <p>Beans at the in-between stage, when the seeds are formed but not yet hard, vary as to type. Italian Romano beans have pods that often can be cooked to a wonderful tenderness. An heirloom variety named Garden of Eden can be eaten whole even when a foot long. Many cucumber varieties can be eaten unpeeled, too.</p> <p>The skin of ancho peppers is sometimes bitter, which may be why they're often roasted over coals and placed in a paper bag to steam, for easy skin removal. </p> <p>People sometimes slit corn kernels and press out the creamy pulp to avoid eating the presumably indigestible skin. But I'm for fibre, and the skin is often where the best fibre lies. </p> <p>Eggplant? It has delicious skin, and I would relish its chewiness even if it weren't a source of the antioxidant nasunin. And until I go for a PhD in vegetable chemistry, that's reason enough for me.</p> <p>Would you ever eat a banana peel? Let us know in the comments below.</p> <p><em>Written by Barbara Damrosch. First appeared on <strong><span style="text-decoration: underline;"><a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz.</a></span></strong></em></p> <p><strong>Related links:</strong></p> <p><a href="/health/body/2016/07/expert-tips-to-manage-type-2-diabetes/"><strong><em><span style="text-decoration: underline;">Expert tips to manage type 2 diabetes</span></em></strong></a></p> <p><a href="/health/body/2016/07/pomegranate-could-slow-ageing/"><em><strong><span style="text-decoration: underline;">This fruit could help slow down ageing</span></strong></em></a></p> <p><a href="/health/body/2016/07/reasons-you-get-dull-but-persistent-aches-and-pains/"><strong><em><span style="text-decoration: underline;">6 reasons you get dull but persistent aches and pains</span></em></strong></a></p>

Body