Fibre:

we need 18 to 24g per day.

Bran flakes have 16g fibre per 100g.
Avocados have 6g of fibre in half an avocado.
Dried apricots have 6g fibre per 100g.

Spices and their Benefits:

Oregano – 4 x as many antioxidants as blueberries plus also contains thymol and carvacrol which are antibacterial.

Cinnamon – 1tsp a day lowers blood sugar levels and cholesterol by 26%

Fennel Seeds – help build milk production in breastfeeding mums as does fenugreek. Fennel also contains an oestrogen like compound that helps reduce period pains.

Turmeric – an all round goody that is thought to help prevent lots of conditions plus it can relieve joint pain and inflamation.

Coriander – has an anti-spasmodic ingredient so it is good for IBS and relaxes arteries lowering blood pressure.

Mustard Seeds, Black Pepper and Cayenne Pepper – speed up metabolism so that body fat used up faster.

 Gallbladder Problems

these  can be eased by eating beetroot and cucumber and drinking organic apple or grape juice. Plus some fat is needed however this should be omega-3 oils including cold-pressed extra virgin olive oil or flax or hemp oil (flax oil should not be heated). The fibre in your diet should also be increased and plenty of water drunk. Great Recipes and advice can be found on gallbladderattack.com .