Love em’ or fear them, carbohydrates certainly take the crown for hot topics in nutrition.
These days it’s all too common to hear people say they’re “cutting carbs” or going on a low-carb diet. Although such diets have certainly gained traction, we seem to have forgotten that no one nutrient – be that fat, carbs or protein – can elevate our health to new height, or is the reason for society’s growing waistline. We only need to look back to the 80’s where we unfairly demonised fat (which sparked the rise of the low-fat era) to realise - are we now just doing the same with carbs? Nutrition fads will always come and go, and while I’m all for cutting back on added sugars and highly processed carbs, there is no need to avoid carbs like the plague. After, all they are an important part of a healthy diet and the preferred source of fuel for your body. So while the contenders for “which diet is best” continue to battle it out in the nutrition arena, lets take a look at 5 simple ways we can include carbs in our diet for optimal health. Smart Swaps – Low GI To keep your energy systems firing all day, opt for minimally processed carbs that are also low GI (slow release). Top choices include wholegrain breads and cereals, legumes (beans and lentils), wholegrains (oats, barley, quinoa and long grain rice), fruit, dairy and starchy vegetables such as sweet potato, corn and low GI potatoes. Be Careful of Portion Distortion While we all have varying carbohydrates needs based on our activity level, age and gender, it can be all too easy to over do the carbs in any given meal. To help keep your portions on track, design your meals around the Plate Model – that being ¼ from carb-rich foods, ¼ protein-rich foods and ½ from colourful plant foods. Space Them Out During digestion, carbohydrates are broken down to blood glucose to supply the body with energy. As such, if we skimp on carbs at one meal, and then gorge on them at another, our blood glucose levels will go through big peaks and troughs, which can wreak havoc on our energy levels and vitality. Team Carbs with Protein Protein rich foods are incredibly filling. You only need to compare how easy it is to overeat fluffy white bread with a hefty steak to see what I mean. To stay fuller for longer and avoid the temptation to overeat carbs, your best bet is to include a source of protein with each meal. This could be as simple as adding a poached egg to your toast, adding some cold meat to a sandwich or mince meat to a tomato based pasta sauce. Load Up on Non-Starchy Vegetables Jam-packed with filling fibre, non-starchy veg (all expect potato and corn) are the perfect low-energy choice to bulk out meals. Fill at least half of your plate with these vibrant beauties and not only will you give your body a fantastic boost in nutrients, but you’ll also crowd out more energy dense foods such as rice, potato and pasta. Jenelle Croatto APD IMAGE CREDIT: www.eatthis.com
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Jenelle Croatto APD
It genuinely brings me great happiness to talk all things food and nutrition. My ultimate aim is to help others find health and to enjoy food without any guilt - so it’s for this reason that I’m becoming increasingly bothered by the way media portrays nutrition information (correct, or not) in such a negative fashion. You only need to scroll through social media, turn on the television or open a magazine to read headlines such as ‘sugar is toxic’ to see what I mean. Headlines like these make for great ‘click-bait’, but do little to inspire healthy food habits – instead, they attempt to motivate us by fear. It’s high time we refresh the language we use around nutrition. To kick-start the positive food vibes, let’s take a look at some delicious wholefoods we should be eating more of. Oh, and in case you’re wondering – sugar is NOT toxic! NUTS These nutritional powerhouses are a great source of fibre, healthy fats and many essential nutrients. Research shows that we can reduce our risk of heart disease by 30-50%, simply by eating a handful each day! They make for a great snack and are delicious scattered over salads or as a topper for your breakfast oats. LEGUMES Rich in plant-based protein, folate and minerals (iron, zinc and magnesium), legumes certainly pack a nutritional punch! They also contain remarkable amounts of soluble fibre, which works wonders for managing cholesterol, satiety, blood sugar levels and nurturing the growth of gut-friendly bacteria in your intestine. SALMON Salmon offers an excellent source of the heart friendly, mood boosting, anti-inflammatory omega-3 fats. Enjoy salmon (or other oily fish) at least twice a week to reap the benefits of this natural wonder food. EGGS Not only are eggs a terrific source of high quality protein, they contain impressive amounts of vitamins, minerals and two carotenoids – lutein and zeaxanthin, which a play a crucial role in eye health and can reduce your risk of macular degeneration. OATS Oats are rich in beta-glucan, a cholesterol-busting soluble fibre that also helps to improve digestive health. They are also a low GI, which means they’ll fill you up and prevent big spikes in blood sugar levels. While old-fashioned oats have been a time-honoured breakfast staple, try tossing a handful of oats into cake, muffin and pancake batters for a simple fibre boost. COLOURFUL PLANT FOOD With todays hype of ‘superfoods’ we’re forgetting one very important message – variety! While kale, quinoa and goji berries are certainly enjoying their time in the limelight; we need to remember that no one food can do it alone. Supercharge your health by eating a variety of colourful vegetables and fruits everyday! NATURAL YOGHURT Yoghurt is rich in protein, bone-strengthening calcium, riboflavin, zinc and vitamin B12. It also contains probiotics, live healthy bacteria that support gut health. Enjoy yoghurt as a snack, add a good dollop to smoothies or simply enjoy with your muesli or breakfast cereal. IMAGE: American Food Association Lisa Donaldson APD
Easter – the season for all things chocolate! It’s delicious, smooth, creamy, velvety goodness has been savoured and enjoyed since the 1900s. As a dietitian, people expect me to say chocolate is a ‘forbidden’ food and that they should replace it with a piece of fruit. Like all foods that are indulgent, I like to take the view that if it is truly savoured and enjoyed in small amounts, it can most certainly be part of a healthy relationship with food. Eat Chocolate, Lose Weight. In 2013, neuroscientist Will Clower published a book with that attention grabbing title. The main strategy in this book is to consume a small square of ‘good quality’ chocolate 20 mins before a meal and 5 mins after a meal for a hormonal response that triggers the brain to feel both satisfied and ‘full’. His research concluded that this strategy can cut your appetite by 50%. Choosing ‘Good Quality’ Chocolate Milk, dark, white… caramel, salted, chilli… bars, blocks, powders. Chocolate takes up almost a quarter of a supermarket aisle and is a visible temptation at the checkout. There is a stark contrast between a block of dark chocolate and a candy popping chocolate bar. For health benefits, you want to go for a chocolate with around 70% cocoa. If you are used to a sweeter, milkier chocolate, it might be a good idea to increase your levels of cocoa over time. Make your own! To ensure your chocolate is made from nourishing ‘wholefoods’, I have a dark chocolate recipe for you. HOMEMADE CHOCOLATE WHAT YOU NEED: 1 cup cocoa powder 1 cup coconut oil 2-3 tablespoons of honey or pure maple syrup ½ teaspoon of vanilla extract 1-2 tbs coconut milk powder Dash of cinnamon Pinch of salt WHAT YOU DO: In a small saucepan on medium heat, melt together the ingredients. Whisk until completely melted. Pour into a chocolate mould or onto a baking tray (like I have here). Refrigerate for 90 mins. To add some interest, you could add in some goji berries, sunflower seeds, some crushed almonds, orange rind, coconut or toasted hazelnuts. Delicious! This Easter, savour and enjoy your chocolates and over time shift your attention towards a chocolate that has 70% cocoa with less refined sugar… or maybe start making your own! Eat slowly and mindfully, and always eat without guilt. PIC: INSTAGRAM @FEEDinc By Jenelle Craotto APD There’s no denying it – chocolate is delicious! This Easter I want you to give yourself full permission to indulge in your favourite treats - and more importantly, to do so without any guilt! It’s perfectly fine, and even healthy, to do so. After all, there certainly is room in a healthy diet to eat food for no other reason than because it’s delicious. Now while I’ve given chocolate the thumbs up, I want you to keep in mind my favourite tips so you can enjoy the Easter break – without the weight gain. Save the Chocolate for Easter Easter bunnies and choccie eggs have slowly filled our supermarket shelves, but we’ve been in a battle of wills with hot-crossed buns ever since the New Year rolled around! Just remember, Easter is a 4-day weekend in autumn – so make the decision to only indulge in your favourite Easter delights during those few days. And trust me…you’ll actually enjoy those luscious treats all the more! Timed Treats If you’re eyeing off a bag of hot-crossed buns on an empty stomach – you’re willpower is about to be seriously tested. This Easter, get organised with your meals and snacks and make sure you have plenty of wholesome and nourishing food on hand. Go ahead and indulge a little, but save your favourite Easter goodies for just once in the day. This may be some chocolate for dessert or perhaps a hot-crossed bun with your afternoon cuppa. Quality Matters Guzzling back large quantities of tasteless, cheap chocolate is hardly satisfying! You’ll likely wind up feeling sluggish and find that you didn’t really enjoy your chocolate treat. Instead, opt for some truly decadent chocolate so you need less to really get your chocolate fix. Savour Each Bite Mindfulness is not just reserved for the hippies; it can be a really great trick to enjoying the full experience of eating chocolate – and all food for that matter! Take time to savour your chocolate, by eating it slowly, paying attention to its indulgent texture, taste and aroma. Just like eating quality chocolate, you’ll probably need less to satisfy any cravings. Share the Love If you have an over-supply of chocolate (…is there really such a thing?!) share it with family, friends, neighbours and colleagues – they’ll love you for it! IMAGE FROM ETHOS ORTHODONTICS By Jenelle Croatto APD
Your liver is one incredible multi-tasking organ! It is the largest internal organ and is involved in the processing of everything we eat, drink, breathe and put on skin! It works tirelessly to metabolise incoming nutrients from digestion and eliminating toxins. In fact, everything you eat and drink ultimately makes a detour to the liver, via the blood stream, before moving onward to every cell in your body. In recent times, there have been an increasing number of people displaying an abnormal liver function on blood tests and even being diagnosed with a fatty liver – which is a build of fat within liver cells. While there is much we can do to improve the functioning of the liver, left unchecked it can progress to irreversible liver damage. Let’s take a look at some liver loving tips! Balance your Carb Intake Carbohydrates are absolutely essential for good health, but where go wrong is in selecting overly processed carbs and eating them in abundance. Long term, this can increase the risk of insulin resistance, which is a condition when the hormone insulin doesn’t work as well, leading to high blood glucose (sugar) levels. Not only does insulin resistance raise the risk of developing diabetes, but it can also elevate your triglycerides (blood fat), which can build up in the liver. A bit sciency, I know...but the take home message is to focus on eating a small quantity of low GI carbohydrates at each meal e.g. wholegrain bread, legumes, sweet potato, oats, quinoa or long grain brown rice. Say Yes to Good Fats The liver can quickly become overtaxed if your diet is rich in saturated, trans and processed fats – those found in fatty meats, processed foods and pastries. Instead, focus on healthy fats such as extra virgin olive oil, avocado, nuts and seeds. By nature, fatty liver is an inflammatory condition, so boost your intake of omega-3 rich foods such as oily fish, walnuts, flaxseed (linseed) and chia, to calm rather than fuel inflammation. Cut Back (or ditch) the Booze Your liver is not keen on inviting alcohol to the party – in fact, its views it as an intruder who needs to be rid of, fast! Even a healthy liver takes a hit in processing alcohol, so if yours is already under the pump, it’s time to pull back, or perhaps say goodbye, to alcohol altogether. Get Moving If you don’t like lycra or pumping iron – go dance, go garden, the point is to just move more, and in doing so you’ll reduce insulin resistance and burn up excess blood fats so they can’t be stored in the liver – simple! Eat a Rainbow Those with fatty liver disease, tend to have lower levels of circulating antioxidants in the blood stream, which can further exacerbate inflammation. To boost your supply of antioxidants, aim to eat colourful plant food at EVERY meal. Try sprinkling berries over breakfast oats; add crunchy salad veggies to a wrap and fill half of your dinner plate with veggies. By Jenelle Croatto
Your gut is home to one of the most complex ecosystems on Earth, the gut microbiome – that is, the trillions of microbes within your gut! They number so great that they out weigh your own human cells ten to one, they have a collective weight of around 2kg and, they even make up around 60% of the dry mass of poo! While there are core microbial species that we all share, a large part is unique to you, just like your fingerprint. Over millions of years of evolution our immune system has gotten to know our friendly residents and together we work as an impressive team. Gut microbes help protect against invading microbes, they jump in the give us a helping hand to digest dietary fibre, are capable of extracting energy from food, create vitamin K and some B vitamins and protect against colon cancer. If this isn’t amazing enough, science is now even linking more and more diseases (such as obesity and autoimmune disease) with disturbances in our gut microbiome. Now, while you may think you have your food all to yourself, you're actually sharing it with your 100 trillion friends! Different bacteria thrive on different nutrients, so what we choose to eat can greatly influence the types of bacteria that grow within our microbial garden. Research shows, that these changes can happen in as little as 24 hours. So when it comes to what to feed your hungry tenants – think fibre, think plant foods and perhaps more importantly think VARIETY! Fibre is so much more than ‘roughage’, as certain types of fibre acts a premium source of fuel for your microbes. Supercharge your diet with the usual high fibre suspects of vegetables, fruits and wholegrains, but also give thought to incorporating more legumes into your diet. These nutritional powerhouses offer an abundance of nutrients and contain resistant starch, which gut microbes love to feed on. Sprinkle chickpeas over salads, add a dollop of hummus to wraps or toss a can of 4 bean mix through casseroles or pasta sauces for a gut friendly fibre boost. Science has only scraped the surface in understanding how important our gut microbiome is and we have much to learn, so remember to feed them well and they’ll look after you for life! To wrap up, I’ll leave you to ponder the words of Jeroen Raes, an expert in the field of the gut microbiome - “You are not human, you are a walking bacterial colony”. Image from www.healthcarecurated.com By Jenelle Croatto School’s well and truly back and those lunch boxes need to be filled! As parents and carers of little ones, we all want to send the kids to school with a lunch box that contains food that is nutritious, tasty, and will come home eaten – after all, what they consume at school will be around a third of what they eat for the day. So, while you may be craving the return of routine, you’re not alone if putting together your child’s lunch (let alone their school bag) brings on a daily dose of stress. To simplify things – here is my 5-step approach for a winning school lunch. The Main Lunch A sandwich or wrap is a simple fall back option and an Aussie lunch box classic! It’s preferable to use wholegrain bread to provide a slow release of energy to fuel active minds and bodies - but if your child wont have a bar of it, try making a sandwich using one slice wholegrain and one slice low GI white bread or wholemeal (try it - it may just work!). While a little margarine is okay, have a go at using a little hummus or avocado as a spread and then add in a protein rich filling (e.g. sliced meat, cheese, egg or baked beans) to help keep tummies full and support healthy growth. Thumbs up to adding in some grated carrot or shredded lettuce, but no stress if this doesn’t work as you can always top up their veggies with a snack or at dinner. Moving on from the sandwich, leftovers work a treat, as do these do these tasty ideas - (don’t forget to pack a little spoon or fork). 1. SALAD BOX - Handful of leftover pasta spirals + shredded BBQ chicken (store bought is fine) + halved cherry tomatoes + handful of frozen peas (they’ll defrost by lunch) 2. MEATBALLS – Homemade meatballs + small tub of hummus for dipping + carrot sticks and whole snow peas 3. HOMEMADE PIZZA – Toasted wholegrain English muffin topped with low salt tomato paste + lean ham + sliced capsicum + pineapple + shredded cheese 4. MINI FRITTATA – Mix up a bunch of eggs, diced capsicum, mushroom, tomato and shredded cheese. Cook in a muffin tray lined with paper muffin cups Fruit A piece of fruit is an easy lunch box addition, so if your child is happy with a whole fruit such as an apple – go for it! If that apple is bound to come home bruised and uneaten, try slicing it and popping it into a zip lock bag (made extra yummy with some sliced cheese). Small plastic tubs can be used to hold grapes, berries, dried and diced fruit, and keep an eye out for banana holders, which will help avoid the dreaded squishy bag mess at the days end. Easy peel fruits like a mandarin are great and if you’re out of fresh fruit, its okay to go for a fruit cup in natural juice (not syrup). Snack Supermarket shelves seem to be groaning under the weight of endless (processed) school snacks and while homemade muffins, granola bars and wholemeal pikelets are top options, the truth is we’re often time strapped and sometimes it’s just easier to buy something ready-to-go. Healthy choices include, air-popped corn, wholegrain crisp breads or crackers with a spread and if you’re buying a muesli bar opt for one that contains wholegrains, a natural list of ingredients and is low in added sugar. For younger kids, keep an eye out for smaller kid sized bars. Dairy Calcium is essential for growing bodies and one the easiest ways to top up their intake is to include a serve of dairy (or dairy alternative) into their lunch box. Easy choices are mini cheeses, squeezy yoghurts and milk tetras. You could even spoon a few tablespoons of yoghurt into a small tub and top it off with a sprinkle of frozen berries. During warmer weather try freezing dairy foods and place these in the centre of lunchbox. A little freezer bag with a small ice block will also help maintain a cool temperature. Water Sending kids to school with water is the best choice! Cordials, fruit juices and soft drinks are high in sugar and not recommended as a daily drink option. Opt for a BPA free water bottle and during warmer weather try freezing the water bottle the night before. And remember, if all of the kids are drinking water – no one thinks anything of it. This Australia Day celebrate with loads of cheer and plenty of fresh wholefoods!
Quality Meats The Aussie BBQ is a meat-lovers dream! Juicy steaks, snags, skewers and rissoles are all bound to feature, and while it’s perfectly fine to eat meat – the truth is we go too heavy on the portion size. Stick to a palm-sized serve, e.g. a small steak or two small sausages to pass on the unnecessary fat and kilojoules. Also pay attention to the quality of your meat. Swap up fatty sausages for lean choices, lean steak (no marbled fat) in place of T-bone, chicken breast instead of wings and make hamburger patties from lean mince. You could even throw some shrimp (or fish) on the barbie to cut back on the red meat, as eating more than 455g cooked (700g raw) has been linked to colorectal cancer. Vibrant Salads & Healthy Sides Meats tend to dominate the BBQ scene, so as your onion rings sizzle away, throw on some sliced zucchini, capsicum and sweet corn for added veggie goodness! A colourful salad is an easy way to freshen things up, and if you’re keen, have a go at making your own potato salad – sans the heavy mayo dressing. Simply cook and drain your potatoes before drizzling over a light dressing made with olive oil, lemon juice, mustard, garlic and parsley. Sweet Treats No Aussie BBQ – particularly on Australia Day – would be complete without the classic pav! I suggest keeping to a small serve and ensuring your masterpiece is topped with plenty of delicious seasonal fruits. And, if you’re after a lighter option, try grilling fresh peaches and serving with natural yoghurt, a drizzle of honey and chopped pistachios – Yummy! Lollies, chippies and dip! These guys always seem to turn up to the party… Try and hold off eating too many pre-BBQ nibblies and instead wait for lunch. If you’re feeling peckish later on opt for a healthy snack like hummus, veggies sticks, fruit and wholegrains crackers. A cheese plater is an almost certain, so my advice is to opt for a strong flavoured vintage cheese which you tend to eat less of. Liquid Calories Softies, juice and alcoholic bevvies are energy dense and can quickly add up the liquid calories. If you’re after bubbles, go for mineral water with a squeeze of lemon and when drinking alcohol be sure to alternate drinks with a glass of water. Go in with a game plan by setting a limit as to how much you’ll drink – and remember to stick to it! Jenelle Croatto APD For many, the beginning of a new calendar year represents a fresh start, a time to draw the proverbial ‘line in the sand’ as we reassess the way we live, eat, sleep and move.
If you’re one to make a New Years resolution – go for it, just be sure to set a goal that is realistic, ignites enthusiasm and is do-able! Whether your goal is to lose 10kg, lower blood pressure or simply live a life with more energy, your path to wellness doesn’t begin with a quick-fix diet, it’s made by taking one small step – and choosing to do so, daily! Let’s take a look at 5 simple steps to restore good eating habits for a more nourished and energised you. 1. Kitchen Clean Out The festivities of Christmas and New Year may now be long gone, but if delicious Christmas goodies are still lurking in your kitchen there is a fair chance that all good intentions will go out the window. Now is the perfect time for a proper pantry, fridge and freezer clean out. Get started by clearing out anything overly processed or past its ‘used-by-date’ and restock with healthy foods that you know you will actually eat. 2. Have a Game Plan How many times have you been caught out at the days end, needing to race around the supermarket (dodge em’ car style) with a stomach growling louder by the minute, as you wonder what on Earth your going to cook for dinner? No fun at all! Instead, save yourself the stress by putting aside 30 minutes of your weekend to plan out your meals. While you’re at it, also give some thought to what errands you have, when you’ll move and when you plan to have some FUN. It really is no surprise that putting together a game plan is the secret to having a healthy, happy and productive week. 3. Eat more Wholefoods Base your diet on delicious wholefoods - those that are closest to their natural state. Simple swaps like whole fruit in place of juice and rolled oats instead of sugary breakfast cereals can make all the difference to your energy and health. 4. Eat When You’re Hungry Sounds simple, right? But in truth, many of us reach for food when we’re not really hungry and it can easily become a habit. To better manage you’re appetite, focus on eating three evenly spaced meals filled with lean protein, smart carbs and loads of colourful plant food, and then only opt for snacks if your belly says you’re hungry. The exception here is found in my next point… 5. Celebrate Food I love food! I love eating it, I enjoy cooking (ok, well when I’m not in a rush to get dinner on the table) and I love how it brings people together! Not only does food nourish our body, but it can (if we allow it) be a great source of pleasure. Focus on eating with awareness, appreciation and remember that is perfectly fine to sometimes eat when you’re not hungry – after all, who really eats birthday cake because they’re hungry? The point is, that in eating a balanced diet we can certainly eat food on occasion for no other reason then because it’s delicious! ## Image source: http://www.wptv.com Jenelle Croatto APD
Nutritional science is continually learning of the relationship between a typically Western diet and chronic low-grade inflammation “metaflammation” in the body. While diet induced inflammation may not be a direct cause, it does appear to underlie many chronic diseases such as obesity, heart disease and Type 2 Diabetes. And now, there is emerging evidence to suggest nutrition plays an important role in chronic pain conditions such as fibromyalgia and inflammatory arthritis by having a direct impact on the nervous, immune and/or endocrine (hormone) systems. It’s only in the last 50 years that we have seen a dramatic rise in the occurrence of many lifestyles diseases and unfortunately this is directly related to the modern world. What’s wrong with modern times? Simply, we’re more sedentary, we consume more processed foods, are overstressed and many of us are sleep deprived. Sadly, it’s not hard to see how the modern world can easily bring about an inflammatory lifestyle. So, to better manage pain and become a healthier you, let’s take a look at four ways nutrition can calm, rather than fuel inflammation. Omega-3 Fats Naturally found in oily fish, walnuts, linseeds (flaxseed) and chia seeds, omega-3 fats are not only great for your heart health, they also have powerful anti-inflammatory properties. In fact, studies looking at rheumatoid arthritis have shown that a diet rich in omega-3 fats can significantly reduce pain and the need for anti-inflammatory medications! Limit Refined Carbohydrates Carbohydrates are the body’s primary source of fuel and are essential for a balanced diet. The problem lies in the consumption of too many processed carbs, which when digested are rapidly converted to blood glucose. This leads to a spike in insulin and in turn contributes to inflammation. The body thrives on blood glucose for energy; however, it is far better to have steady levels of blood glucose, than big peaks and troughs. So, swap-up the processed ‘white and fluffy’ carbs for slow release ‘smart’ carbs like sweet potato, basmati brown rice, chickpeas and wholegrain bread. Phytonutrients In essence, phytonutrients are natural plant chemicals, of which many exhibit strong antioxidant properties. Phytonutrients go about the body cleaning up harmful free radicals, which when in excess can contribute to disease and illness. Free radicals are also being investigated as a contributor of pain by sensitising the nervous system. To date, scientific studies have found phytonutrients to be of benefit in acute pain, fibromyalgia, period pain and diabetic neuropathy. You can easily up the phytonutrient density of your diet by simply eating more plant foods, but more importantly – include variety! That’s right, kale can’t do it alone, so as the weather warms up enjoy colourful salads, grill veggies on the BBQ, snack on fruit and sip on green tea for an antioxidant boost. Dietary Fibre Fibre really does so much more than keep us ‘regular’. It has the unique ability to lower cholesterol, slow the rise of blood glucose after meals, feed healthy gut bacteria, protect against colon cancer and even reduce inflammation! As intestinal bacteria feed on dietary fibre they produce a digestive by-product known as butyrate, which not only benefits digestive health but also positively influences the immune system. The benefits of butyrate even go beyond the gut by exerting an anti-inflammatory effect throughout the body. You can easily boost the fibre in your diet by making a few simple swaps. Opt for whole fruit instead of juice, wholegrain bread instead of white and when making a hearty casserole toss in a can of chickpeas. A few surprisingly high fibre foods include avocado, raspberries, artichoke, figs, barley and psyllium husk. |
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