A day of good digestion: What you should eat

Good digestion is considered one of the most important parts of health. Try eating the right foods at the right time.

A balanced breakfast

Breakfast is the right meal for a balanced combination of foods: fiber that helps the normal functioning of the intestine, protein that sustains you and carbohydrates that will give you energy.

So put in your breakfast:

• Crispy Oat Flakes: Whole-grain oatmeal provides B vitamins and fiber. To make crispy oat flakes, bake them in the oven at 180 degrees for 20 minutes, turning them gradually from one side to the other
• Yoghurt: A natural probiotic that keeps the intestinal flora healthy
• Blueberries: A tasty way to boost your intake of vitamins and antioxidants
• Sunflower seeds: A good source of pantothenic acid, phosphorus, copper and manganese
• Pumpkin seeds: They contain high levels of essential fatty acids and zinc
• Linseeds: A mild cellulosic laxative containing Omega 3 and Omega 6 fatty acids

A maintenance meal

Lunch should be your main meal. Chicken is a low-fat source of protein that aids in healthy digestion. In this recipe it is spread with lime and baked in the oven. Served with spicy sauce.

• Chicken: Rich in many nutrients including selenium and zinc
• Lime Juice: Excellent source of vitamin C which helps relieve indigestion
• Cumin: Activates digestive enzymes
• Sweet potato: An easily digestible source of carotenoids
• Turmeric: Anti-inflammatory, active in gastrointestinal disorders: intestinal gas, colitis.

To prepare the sauce:

Saute melted garlic cloves, a finger of melted ginger root, chopped green onions, sweet potato and a spice mix (turmeric, cumin and coriander) in olive oil for 10 minutes. Cook until the vegetables are soft. Add 300ml stock and a squeeze of lime juice and whiz in a blender.

Soup for a light easy to digest dinner

Soup is the ideal choice for a light dinner. This chicken soup is packed with nutrients and can be refrigerated for a few days. In traditional Chinese medicine, cooked carrots are believed to improve digestion and because of the fiber they contain contribute to normal bowel function.

Put in your soup:

• Carrot: An easily digestible source of carotenoids
• Coconut: Fights inflammation and unwanted bacteria
• Onion: It is a source of phytonutrients
• Coriander: Supports healthy digestion
• Lime: Source of vitamin C and digestive stimulant