Daily Muesli for Health: Oats, Barley and Rye
- Alastair Hunt
- Mar 27, 2023
- 6 min read
Updated: Feb 12
Some people laugh at our daily breakfast muesli: oats (rolled oats, not processed 'quick oats'), barley, maybe some rolled rye, a large pinch of spices and dried berries. We mix it ourselves at home from easy to find store bought ingredients, organic if possible. Our moo’sli powers: health, exercise and even our poop!
“An average Singaporean consumes 13 grams of dietary fibre per day. The recommended amount is 30 grams per day.” SingHealth
The US fares slightly ‘better’ at 15g per day and the UK averages at 18.5g.
What is the #1 killer of men and #2 of women in SG? Colon cancer – linked to a lack of fibre in the diet. We really need to get more fibre into the diet, feed our healthy microbiome and poop better. Why? Fibre alone helps to prevent diabetes, heart disease, the risk of cancer and weight gain.
Our gut microbiome depends on fibre as its fuel. The short chain fatty acids and other metabolites that they produce helps everything from our gut lining to brain health to our immune systems. Eating a healthy, plant based and fibre rich breakfast also crowds out other less healthy items that many are already be over-consuming.
Our typical bowl provides 10g fibre from 6 to 8 tablespoons of whole grains. We use a heaped Ikea tablespoon to measure. Our single bowl is packed with complex (low glycemic) carbs that provide slow-release energy over the course of several hours. There is no cholesterol or saturated fat, in fact, the fibre helps to lower cholesterol levels. This dish can be the foundation of a heart healthy, weight loss diet.
A large pinch of ground spices powers our daily antioxidant needs – fighting inflammation and cancer, supporting post exercise recovery. We use Ceylon Cinnamon (not cassia cinnamon as is found in most store bought jars), maybe a little Pumpkin Spice mix.
Mixed berries for added antioxidant power and some sweetness. Frozen beeries are great but raisins or currants are also cheap and sweet, a cost-effective option if goji and, say, blueberries are expensive or unavailable.
We also add a couple of pieces of fresh fruit to lighten it up. And, as an added creamy treat - delicious live, probiotic rich yogurt. We make our own, once per week.
For those working out regularly (weight bearing exercise, or, endurance runners), a scoop of protein powder could be added if you need to increase your daily protein intake.
Are there any potential issues with this breakfast bowl?
Food Intolerances. Oats do not have gluten although sometimes the processing machinery may be used for other grains and therefore contaminate the oats. Just check the label on the packet. Some people may have intolerances to certain grains such as the barley or, say, rye grains if we mix them in for variety. If this is the case, just leave them out.
Poop. Yes, eating more fibre will make you poop more. It’s not a problem, it’s healthy! When increasing fibre intake don’t go from zero to hero in one day otherwise gas and, if you are not well hydrated, blockages may become an issue. Increase your fibre intake over a couple of weeks, this allows the beneficial gut bacteria in your gut to multiply and be able to get their job done (gas free) when you step up the fibre intake.
Exercise. We wouldn’t eat a fibre rich meal within a few hours before a workout or run as it needs time to digest.
It took me a long make muesli a regular part of my life, I simply didn’t add enough sweetness to it when I started. The addition of mixed fruit and berries turned it from plain grains to an enjoyable daily breakfast. Understanding the health benefits was invaluable, especially the vital role that fibre plays in diet. Now I eat it every day.
If you are just starting try 3 tablespoons of muesli and work your way up to six, or more.
Says The Whole Health Practice's nutritionist Felicia “Sometimes we enjoy our muesli later in the day, it doesn’t have to be for breakfast only. This is also a simple dish to take to the office, the dry grains just need hot water poured over them and be left to ‘cook’ for half an hour, add some fruit.”
If you want to improve your diet, and your interest is in finding effective and actionable steps that fit into your own unique lifestyle, we can support you. Scroll down and contact us. We have a consult or programme that suits your needs, to identify and target the areas of your health that will provide the greatest benefit.
For most people, improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether your interest is healthspan and longevity, to beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
Stay Healthy,
Felicia and Alastair
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Related Studies
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