Okay so I’ve spent years trying to figure out my stomach situation. Thought I was gluten intolerant (thankfully, absolutely not), confirmed I am lactose intolerant (devastating), tried cutting out this and that and the other thing, and none of it was making the kind of difference I needed it to make.
Turns out the only thing that’s actually made a difference is making sure I get enough fiber throughout my day. NOT cutting things out. NOT restricting. Just adding the right things in so my body has what it needs…and I say this as someone who thought salads were the answer!!!! Spoiler: they’re not enough. A bowl of greens is only around 3g of fiber (sigh) and your recommended daily fiber intake is around 25-30g!!!
But most people (including me) are only hitting around 10g a day. So this is what a full day of eating looks like when I’m bloated, but I’m still eating whatever I want, and making sure I get enough fiber.
This is the best way to start the morning and clear things out down there first thing in the day! Oats pack a ton of fiber, with 1 cup of raw oats packing 8 grams. But as a savory girl, I prefer my breakfasts less sweet so I’ve turned these oats into a miso congee, topped with a jammy egg, chili crisp, and sesame oil. The fermented probiotics of the miso paste are a cherry on top, but really it just makes this whole thing taste that much better.
Lunches in my house have to be EFFICIENT — most of the time, I don’t have time to be cooking and I’m rushing to my next meeting. I need to have things I can just arrange together on a plate and call it a day. Anything with beans in it are going to have a ton of fiber, so I’ve got these tuna bean salads from Wild Planet in the pantry at all times. One pack is 10g of fiber!!!
Layered in a sweet potato (4g of fiber), dates (3 for 5g of fiber), and 1/2 cup of walnuts (4g of fiber) so my whole lunch is getting me 25g+ of fiber. At this point, I don’t need to think about getting more fiber if I didn’t want to.
Tonight I made a batch of the best type of pho you could make at home: rotisserie chicken pho. It’s SO MUCH RICHER, deeper in flavor, than if you just started with a raw chicken. Something about the roasting does magic to the flavor of the broth — just trust me on this. Since my breakfast and lunch had already gotten me pretty much 30g of fiber for the day, I’m just packing in the last few grams with a bunch of bean sprouts.
So let’s make these together ⬇️⬇️⬇️
Ingredients:
1 cup of oats
1 cup of water or bone broth
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