Recipe to curb your cravings

Fibre is particularly important in the menopause because it helps improve digestive function and speeds up the rate at which old oestrogen is removed from the body. 

It helps keep you feeling full longer, which can curb cravings. This will go a long way toward weight-loss efforts, which can be especially tough as you age and your metabolism slows down.

Fibre has also been shown to decrease your risk of certain diseases of aging. These include heart disease, stroke and cancer.

You should aim for 30g of fibre each day (in reality we eat about 18g). All fruit, veg, whole grains, pulses, nuts and seeds contain fibre. Aim for a combination of soluble fibre (found in oats, carrots, apples, pears) and insoluble (found in whole grains and beans). In general, the more processed an item is, the less fibre it will contain.

 

Bircher Muesli (Serves 2-3)

Ingredients

Base

100g jumbo oats

250ml water

2 tbsp dessicated coconut

1 tsp grated lemon zest

1 small apple, cored and grated (skin on)

5 stoned prunes, chopped

1 tbsp mixed seeds (sunflower, pumpkin, sesame, chia)

1 tbsp ground flax seeds

 

Topping

4 tbsp greek yoghurt

Fruit of your choice

 

Method

Put all the base ingredients in an airtight container, mix thoroughly and put in the fridge overnight. In the morning serve with yogurt and the fruit of your choice.