This recipe makes roughly ½ cup tahini sauce in total, keep this refrigerated for 4 days. Recipe serves ~4
Ingredients

• ¼ cup tahini, hulled
• 2 tablespoons (or more) pure maple syrup
• 2 tablespoons milk of choice
• ½ teaspoon ground cinnamon (or more)
• Pinch of salt
• 2 cups of Rolled oats
• 600g plain low fat Greek yogurt, such as Chobani, Farmers Union or Tamar Valley
• 2 medium bananas, thinly sliced
• 4 Tbs (60g) dried sultans/raisins

 
Preparation

1. Stir tahini, maple syrup, milk, cinnamon, and salt in a small bowl or small measuring cup until smooth.
2. Divide oats into ½ cup per bowl and spoon 150g yogurt into each bowls centre. Divide banana among bowls and drizzle tahini mixture over. Top with raisins. Drizzle with more maple syrup, if desired.

• Tip to do ahead: Tahini mixture can be made 4 days ahead; cover and chill. Rewarm gently before serving.

Photo: Bon Appétit

Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. The main role of fibre is to keep the digestive system healthy, but did you know it can also help with stabilising blood glucose and cholesterol levels?!
 
How much?

• It is estimated that adults require at least 30g fibre daily, whereas children require 10g + their age (i.e. an 8 year old requires 18g/day).
• Due to possible nutrient interactions, regular intake greater than 50g/day is not recommended.

 
Types?
Soluble

• Slows gastric emptying, slows glucose absorption, binds to other nutrients which reduces the absorption, slows GI transit time
  • Dietary sources: vegetables, fruits, oat products, psyllium, lentils, dried beans, and soy products

Insoluble

• Adds bulk to the faeces, reduces GI transit time, and increases the water-holding capacity of undigested components
• Insoluble fibre is the most important form of fibre for keeping our bowels ‘regular’ and for preventing and controlling constipation.
  • Dietary sources: rice bran, corn bran, wheat bran, nuts, seeds, whole grain foods, and skins of fruits and vegetables

 
An adult could achieve 30g fibre in one day by eating naturally high fibre foods like:

• 1 bowl high fibre cereal such as sultana bran or branflakes
• Incorporating multigrain or wholegrain bread such as a sandwich
• 2 serves of fruit in the day such as fruit with skin on like apple or pears, fruits like oranges or kiwi fruit with fibre inside or a banana, fact the more ‘unripe’ the more fibre!
• 3 serves of different vegetables with dinner
• 1/2 cup legumes like 4 bean mix thrown in with a salad, a pasta sauce or stew
• 30g of nuts; raw or dry roasted, unsalted- as a snack

 
Tips

• It is important to drink enough fluid to allow fibre to do its job by absorbing fluid into the large intestine to ‘soften’ the stools, making them easier to pass. 
• Aim to drink at least 8 glasses of fluid daily – more on hot days and after strenuous exercise.
• Regular exercise is very important for good bowel function. Try to include a form of aerobic exercise, such as walking, riding a bike or swimming every day.
• Check in with Zara, the MYO Motion resident dietitian if you are concerned or following a particular diet plan such as gluten free or paleo, as it is much more challenging to achieve a good balance of fibre when food groups are restricted or removed.

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