A healthy cereal is the best choice for a healthy and balanced breakfast. It contains important nutrients and long-chain carbohydrates that provide the body with energy throughout the day. In addition, cereal has been shown to help with digestive problems.
Stress and illness are not always the cause of constipation, bloating, or other digestive issues. The wrong diet significantly contributes to these ailments. In the following, you will learn how cereal can help you with digestive problems and what you should pay attention to.
What exactly is cereal?
Muesli is a mixture of cereal flakes. Mixed with liquid and supplemented with fresh fruit, this results in a healthy meal. Even in the Stone Age, people valued it as a filling and invigorating food.
It gained additional popularity around 1900 thanks to the doctor and nutrition expert Dr. Bircher-Benner. During a hike in Switzerland, he came across the combination of swollen oatmeal, grated apples, nuts, and milk. He prescribed this mixture to his patients as a dietary food. To this day, Bircher muesli is one of the most popular varieties.
What are the basic ingredients of classic muesli?
Muesli consists of the following three ingredients:
- Cereals (mostly oats )
- Fresh fruit or dried fruit
- Liquid
Muesli recipe: Basic muesli without added sugar
Ingredients
- 50 g oatmeal (you can of course also use cereal flakes from spelt or another grain as a variant – wholemeal flakes are always the most valuable)
- 150 ml milk or a plant-based alternative
- 1 tbsp. yoghurt (insider tip)
- 2 tablespoons lemon juice
- Fruits and nuts of your choice
- Honey (to taste)
Preparation
-
The oatmeal comes in a bowl.
-
Pour the dairy product of your choice into the bowl as well.
-
Stir in the yogurt.
-
Next comes the lemon juice.
-
Now let your cereal steep for 5 minutes.
-
Finally, you can garnish your cereal with fresh fruit, nuts, or seeds of any kind. A few suggestions at this point: hazelnuts, cashews, almonds, or walnuts, flax seeds, or even chia seeds and sunflower seeds give your cereal a fine touch.
-
If the cereal is not sweet enough for your taste, you can use some honey as a sweetener.
Nutritional values
Oatmeal, wheat flakes , corn flakes, or spelt flakes are most commonly used. Amaranth and quinoa are suitable for more exotic mixtures. These so-called pseudocereals do not belong botanically to the group of sweet grasses such as wheat or spelt.
Nevertheless, they can be used like cereals and are particularly suitable for allergy sufferers as gluten-free alternatives. The grain in the cereal provides complex carbohydrates and healthy fiber .
Fresh fruit gives the muesli a sweet or sour note. Finished blends often contain dried fruits, which are just as healthy but contain more fructose. Apple, banana, and fresh berries are the most popular companions. They provide important vitamins, minerals, and trace elements.
Cow's milk or yogurt provide a large amount of calcium and protein. Plant-based milk alternatives are popular with lactose-intolerant people or vegans. Rice milk, soy drink, almond milk, or oat milk are perfect substitutes. Meanwhile, the plant-based drinks are available in several flavors and with added calcium.
Granola is a cereal variant. The difference is that it is baked with honey. This gives the crispy muesli a sweetish taste and makes it extra crispy. Fresh fruit or seeds also form the topping here.
Can cereal really help with digestive problems?
It is known that certain diseases or stress can negatively affect digestion. However, many people are unaware that the composition of food also has a strong influence on intestinal activity.
Our digestion follows a structured, complex process. With the right nutrients, you can support your body in this process. A high-fiber diet is the key to a well-functioning digestive tract.
How does cereal improve my digestion?
Oatmeal, wheat flakes, spelt flakes, or unsweetened cornflakes are a healthy source from which your body can draw fiber . There are soluble and insoluble fibers that perform different functions in the body.
Insoluble fiber is important for digestion. They bind water and increase stool volume. This stimulates your body to transport the intestinal contents faster. If you suffer from constipation, a bowl in the morning can relieve your symptoms.
These cereal ingredients stimulate digestion
You can increase the positive effect of cereal with the right toppings. Flaxseed, psyllium husks, chia seeds , oats, or wheat bran are best suited . They swell in conjunction with fluid and support intestinal peristalsis.
Our Good Morning Organic Seed Mix is the perfect topping for your cereal. It provides you with a healthy dose of omega-3 fatty acids, vitamins, antioxidants, and minerals. If you prefer it fruity, try our organic flaxseed & apple topping. Both mixes also go well with porridge or one of our delicious crunchies.
What should you pay attention to?
Consumption of high-fiber foods is occasionally associated with unwanted discomfort. You can easily avoid these by observing the following points.
Get plenty of fluids
The fiber in your cereal binds fluid in your intestines. To compensate for this, you should pay attention to a high level of hydration. A quantity of 250 ml is already sufficient. It is best to drink warm tea or a glass of water for breakfast.
Choose products with organic certification
Organic cereals are free of pesticides. Conventionally grown foods often contain a large amount of these harmful substances. All products in our shop are certified organic. These are not only good for your body but also for the environment.
Slowly increase the amount of fiber
A sudden increase can lead to stomach pain or abdominal distension in some people. You should, therefore, slowly get your body used to increasing this nutrient.
The intake of some medications can be made more difficult by a high-fiber diet. Consult your doctor before changing your diet if you regularly take medication.
High-quality organic muesli from Verival – healthy breakfast
In our shop, you will find a large selection of organic cereals, porridges, and crunchies that contain no added sugar. Our organic Bircher Urkorn Muesli is a classic that will sweeten your start to a healthy diet. The organic coconut apricot cereal will bring a touch of exoticism to your breakfast table.
We only use high-quality organic ingredients from organic agriculture. If your favorite blend is not included, we offer a wide range of cereal flakes and toppings. Mix these according to your taste and add fresh berries or fruits – your power muesli is ready.
