1. Constipation Fibre - Anzac Biscuits

Recipe: Hi Fibre Anzac Biscuits

Makes: 8  

Preparation Time: 15 minutes  

Cooking Time: 15 minutes  

Ingredients:

- ½ C rolled oats

- ½ C desiccated coconut

- ½ C plain flour

- ½ C brown sugar

- 2 T Macro Gentle Fibre (mix of oat bran, linseeds, psyllium seed, psyllium husk)

- ¼ C sunflower seeds

- 60g butter

- 2 T boiling water

- 2 T golden syrup

- ½ t bicarbonate of soda

Understanding Constipation

Constipation is a common digestive issue characterised by infrequent bowel movements or difficulty passing stools. It can lead to discomfort, bloating, and abdominal pain. Factors contributing to constipation include:

- Low fibre intake: Fiber helps add bulk to the stool and promotes regular bowel movements.

- Dehydration: Insufficient fluid intake can lead to harder stools.

- Lack of physical activity: Regular movement stimulates digestion.

- Ignoring the urge to go: Delaying bowel movements can disrupt the natural rhythm.

Reducing the Likelihood of Constipation:

1. Increase Fiber Intake: Aim for a diet rich in fruits, vegetables, whole grains, and legumes.

2. Stay Hydrated: Drink plenty of water throughout the day.

3. Exercise Regularly: Engage in physical activity to stimulate bowel function.

4. Establish a Routine: Try to use the bathroom at the same time each day to train your body.

C. Adaptations for Hi Fibre Anzac Biscuits

To enhance the Hi Fibre Anzac Biscuits and make them more effective in reducing the likelihood of constipation, consider the following adaptations:

1. Increase the Amount of Macro Gentle Fibre: Use 4 tablespoons instead of 2 to boost fibre content significantly.

2. Add More Seeds: Incorporate chia seeds or flaxseeds, which are high in fibre and omega-3 fatty acids.

3. Substitute Whole Wheat Flour: Replace plain flour with whole wheat flour to increase fibre content.

4. Include Dried Fruits: Add chopped dried fruits like figs, prunes, or apricots, which are natural laxatives and high in fibre.

5. Use Natural Sweeteners: Consider using mashed bananas or applesauce instead of brown sugar to add moisture and fibre.

Updated Recipe: Hi Fibre Anzac Biscuits (Constipation-Friendly)

Ingredients:

- ½ C rolled oats

- ½ C desiccated coconut

- ½ C whole wheat flour

- ¼ C brown sugar (or substitute with mashed bananas)

- 4 T Macro Gentle Fibre

- ¼ C sunflower seeds

- 2 T chia seeds (optional)

- 60g butter

- 2 T boiling water

- 2 T golden syrup

- ½ t bicarbonate of soda

- ¼ C chopped dried fruits (figs, prunes, or apricots)

These adjustments will not only improve the fibre content but also enhance the overall health benefits of the biscuits, making them a delicious snack that supports digestive health.