Barley, similar to oats, contains beta-glucans - barley actually contains more beta-glucans than oats9 - there are between three and eight grams of beta-glucan per 100grams of barley10.
Tip: If your child is new to barley, you can ease them into it with barley water - just add one tablespoon of barley to two cups of water. Cook the barley in a pressure cooker with the water, cool it and blend. Strain and cool before serving11.
Beans are one of the strongest sources of fibre - a cup of lima beans contains 14 grams of fibre, while other popular beans such as black beans and kidney beans contain 15 grams and 16 grams per cup, respectively. Moreover, beans are inexpensive and are loaded with protein. There are different types of beans which contain varying amounts of prebiotics. Soya beans contain inulin, while red kidney beans contains galactooligosaccharides and fructooligosaccharides12.
Tip: Stir beans into a soup and serve it on the side with your kids’ meals - it makes it much easier to consume.
Nuts, including its skin, are a good source of fibre. A study uncovered that two handfuls of almonds (56 grams) once a day for six weeks increased the growth of beneficial strains of gut bacteria. Pistachios also formed a similar result13!
Tip: Nuts can easily be crushed up and sprinkle them on top of their daily snacks. Try topping off some puree apples with crushed nuts.
10. Brussel sprouts
These little mini-cabbage-like vegetables are not commonly consumed within Malaysian households but they are high in fibre. There are roughly four grams of beneficial fibre in a cup of cooked brussels sprouts14.
Tip: Brussel sprouts can be steamed, roasted, stir-fried as well as shredded. You can simply season them with salt and pepper.
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