Boost fruit and fibre intake with the high fibre Everyday Bowel Cake and avoid constipation by promoting regularity of bowel movements. This super-quick-to-make cake recipe is packed full of fibre with simple natural ingredients – bran, fruit, milk, sugar and flour. Eating foods high in dietary fibre can aid healthy bowel function and reduce dependence on laxatives.
Everyday Bowel Cake with Fruit and Bran
- Quick and easy recipe with one cup each of the 5 ingredients.
- Low Fat – this delicious cake contains no eggs or butter.
- A tasty and nutritious way to get a daily dose of bran fibre.
- The Everyday Bowel Cake has a firm but moist texture suitable for wrapping and packing in lunchboxes.
- Great to take to school or work or as an after school snack.
- So simple even the kids can mix it up!
How to Avoid Constipation and Maintain Good Bowel Health
- Drink plenty of water – 1 to 2 litres a day
- Eat fresh fruit and vegetables
- Increase dietary fibre gradually by eating more wholegrain and high-fibre foods
- Don't skip meals
- Get some exercise daily
- Avoid highly processed foods
- Limit coffee, tea, carbonated drinks and energy drinks containing caffeine.
- Repeated use of laxatives can make constipation worse.
- Some medications, painkillers containing codeine and iron supplements may contribute to constipation so ask the doctor for advice.
- Definitely see the doctor If constipation persists or any bleeding from the bowel is observed.
Good Foods To Increase Dietary Fibre
Fruit – in particular blackberries & raspberries, grapes, oranges, passionfruit, pawpaw, mango, apple with skin, and dried fruits - prunes, sultanas, raisins, apricots and figs.
Vegetables – particularly beans, lentils,corn, potato with skin, peas, parsnips, carrots, red cabbage, cauliflower and broccoli.
Nuts & Snacks – all nuts but in particular almonds & brazil nuts, fresh & dried coconut, sunflower seeds and popped corn.
Bread and Grains – oat porridge, cooked barley, bran cereals, unprocessed bran and cereals containing the whole wheat grain are richest in dietary fibre. Wholemeal pasta and wholemeal bread have more than double the dietary fibre of the white alternative.
Everyday Bowel Cake Recipe
Ingredients:
- 1 cup Kelloggs All Bran or Vogels Bran with Soy & Linseed or other formed bran cereal
- 1 cup dried fruit (sultanas, mixed dried fruit, dried chopped apricots, currants or a combination)
- 1 cup sugar (white or raw)
- 1 cup low-fat milk
- 1 cup self-raising flour
Method:
- Lightly combine bran cereal, dried fruit and sugar in a medium bowl.
- Stir in milk and leave to absorb for 1 hour.
- After an hour or more, fold in self-raising flour.
- Spoon mixture into an oiled loaf pan or small square cake pan.
Optional:
Decorate the top of cake mixture with almonds or other nuts before baking.
Bake:
For 45 minutes at 180° Celsius.
Enjoy!
Sharon Ketelaar - Sharon Ketelaar is a Registered Nurse, travel enthusiast and avid reader who holds a Diploma in Editing and Publishing.
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