Healthy Diet and Bowels in Somali

The following foods are fibre rich

Cuntooyinka soo socdaa waxay qani ku yihiin faybarka

Vegetables and fruits

Khudaarta iyo furutka

Cereal foods - high fibre choices

• High fibre breakfast cereals such as natural muesli, bran cereals and oat cereals
• High fibre (wholemeal, wholegrain or grainy) bread, rolls, flat bread and crackers
• Brown rice, wild rice or brown pasta
• Grains such as barley, buckwheat, burghal, chia, corn, millet, oats, quinoa, rice, rye, semolina, sorghum, spelt and wheat

Cuntada siiriyalka ah – kuwa faybarka ku badan yahay

• Quraacda faybarku ku badan yahay sida muesli, siiriyalka buushada ah iyo siiriyaalka Oats-ka ah
• Faybarka aadka u sarreeya rootiyada (wholemeal, wholegrain ama grainy) nooca dhuuban, kuwa la ballaariyey iyo kuwa la qalajiyey,
• Bariidka madaw-xigeenka ah, bariiska iska baxa (wild rice) ama baastada madow xigeenka ah
• Cuntooyinka haska leh sida sareenka, buckwheat, burghal, chia, sabuul, millet, oats, quinoa, soor, rye, gashiiso, haruur, galay kakan iyo iyo galay ah

Beans (legumes)

All beans and peas are fibre rich and examples include: black-eyed beans, borlotti beans, butter beans, cannelini beans, chick peas, haricot beans, kidney beans, lentils, lima beans, mung beans, soy beans and split peas. Foods made from these such as hummus are fibre rich.

Dhigirta (legumes)

Dhamaan digiraha noocay doonaan ha ahaadeene waxaa ka buuxa faybar sida: black-eyed beans, borlotti beans, butter beans, cannelini beans, chick peas, haricot beans, kidney beans, misir, lima beans, mung beans, soy beans iyo peas jajaban. Cuntooyinka laga sameeyo xumuska waxaa ka buuxa faybar.

Nuts and seeds

All seeds such as flax, sunflower, sesame and poppy seeds, and all nuts such as almonds, cashews, hazelnuts, macadamia, peanuts, pine nuts, pistachios and walnuts.

Natiska iyo xabuubka (Nuts and seeds)

Dhamaan xabuubka sida flax, gabaldayaha (sunflower), iniinaha macsarada iyo poppy seeds, dhamaan natiska sida almonds, cashews, hazelnuts, macadamia, lawska, pine nuts, pista chios iyo walnuts.

How much fibre should I have?

Faybar intee le’eg ayaan u baahnahay?

Aim for at least 25-30g of fibre each day. See the table below for the amount of fibre in different foods.

Ugu yaraan 25–30 garaam oo faybara maalintii Arag shaxda hoose qadarka faybarka aoo aad uga baahan tahay cuntooyinka kala duwan.

To help you achieve 25-30g fibre each day, try the following:

1. Have plenty of vegetables (aim for 5-6 serves every day)
2. Choose at least two serves of fruit every day (with skin where possible)
3. Choose high fibre cereal foods (wholemeal or wholegrain) more often than white or refined varieties
4. Include beans, nuts and seeds regularly in your diet

Si aad u gaarto 25–30g oo faybar ah maalin walba, isku day kuwan soo socda:

1. Cun khudaar intaad awoodo (5–6 xabbo maalin walba)
2. Dooro ugu yaraan laba hal oo furut ah maalin walba (kaas oo aan maqaarka laga qaadin hadday suurtawdo)
3. Dooro cunto siiriyal ah oo faybarkeedu sarreeyo (wholemeal ama wholegrain) badso noocya aan ka hayn caddaan ama mid la-kala hufay
4. Ku dar digir, natiska ama xabuub waxaad si joogta cunayso

Getting enough fibre each day

Cunista faybar kugu filan maalin walba

Choose at least 5-6 vegetable serves each day (plus the skin if edible) of fresh, frozen, dried or low salt canned vegetables.

Dooro ugu yaraan 5–6 khudaara oo cusub maalin walba (oo maqaarku la socdo haddii ay suurtagal tahay), la qaboojiyey, la qalajiyey ama khudaar la qasacadeeyey oo cusbadu ku yar tahay.

What is a serve of vegetable?
Waa maxay mar-qaad khudaar ahi?

Limit your intake of fried vegetables such as potato chips or crisps
Xadad intaad ka qaadanayso khudaar la dubay sida bataato la shiilay ama qalajiyey

Choose at least two serves of fruit each day (plus the skin if possible). You can have fresh, stewed, frozen, dried or canned fruit in natural juice (not syrup).

Dooro ugu yaraan laba-marqaad oo furut ah maalin walba (maqaarkiisa wata haddii ay suurtawdo). Waxaad cuni kartaa mid cusub, la kariyey, la qaboojiyey, la qalajiyey ama la qasacadeeyey oo ay ku jiraan cabitaan dabiici ah (maaha macaan).

What is a serve of fruit?
Waa maxay furut?

Some fruits have long been used to keep bowels regular
Furutka qaarkiis ayaa loo isticmaalay in lagu caawimo joogto shaqaynta mindhicrka

Choose high fibre cereal foods (wholemeal or wholegrain) more often than white or refined varieties.

Dooro cuntada siiriyalka oo leh faybarka (wholemeal ama wholegrain) in ka badan kuwa cadaanka ah ama rootiga ama la sifeeyey.

Choose high fibre or wholegrain breakfast cereals
Dooro siiriyaalka quraacda oo aan waxba laga saarin faybarkiisuna sarreeyo

• Oats, porridge, natural muesli, high fibre wheat or bran cereals

• Oats-ka, boorajka, muesli dabiici ah, qamadi faybarkeedu aad u sarreeyo ama siiriyal buushada ka yimid

Add fibre to your favourite breakfast cereals

• Sprinkle on nuts or seeds e.g. LSA (linseed, sunflower and almond)
• Add 1–2 tablespoons of bran or flax seed
• Mix your preferred cereal with a very high fibre breakfast cereal

Ku dar faybar quraacda siiriyalka ah ee ugu jeceshahay

• Ku firdhi natiska ama iniinaha. LSA (linseed, gabaldaye iyo almond)
• Ku dar 1–2 malgacadood oo ah buusho ama iniinaha geedka loo yaqaan flax
• Ku qas siiriyalka oo jeceshahay oo leh faybar aad u sarreeya quraac ahaan

Choose wholemeal bread or grainy bread, toast, rolls, pita bread, pasta or rice

• Wholemeal or wholegrain bread, rolls, pita, lavish, mountain bread or dark rye breads
• Brown pasta (or mix brown pasta with white pasta)
• Brown or wild rice (or mix white rice with brown rice)
• Wholemeal lasagna sheets
• Wholemeal rice in stir frys, risottos and curries
• Grainy crisp bread instead of white crackers

Dooro rooti aan waxba laga saarin ama rooti iniinihii wata, duban, mid dhuudhuuban, rootiga pita, baastada ama bariis

• Rootiga aan waxba ama mid iniina wata, rootiga dhuudhuuban, rootiga, nooca la buunbuuniyey, mountain bread ama rootiga loo yaqaan dark rye
• Baastada bunniga ah (ama baastada bunniga oo ay ku qasan tahay baastada cadaanka ahi)
• Bariiska bunniga ah (ama bariiska cadaanka ah oo ku qasan bariiska bunniga ah)
• Baastada iyada oo khafiifka ah la ballaariyey oo lasaanyada ah waxna aan laga saarin
• Bariiska aan waxba laga saarin oo la shiilay ka dibna lagu walaaqay, risottada iyo hilibka jarjaran
• Rooti leh iniino halkii uu ka ahaan lahaa caddaan la khafiifiyey oo burburaya

Add high fibre grains when cooking or preparing meals

• Soups: add beans, lentils, split peas or barley
• Salads: use quinoa, brown rice, wild rice, buckwheat or cracked wheat (burghal) for example tabouli
• Baking:
  • Use wholemeal flour or oats instead of white flour, for example muffins, pikelets or making oat crumble toppings
  • When a well-risen product is required such as scones or cakes use half white flour mixed with half wholemeal flour
  • Use wholegrain bread crumbs instead of white for crumbing fish or chicken

Ku dar iniinaha leh faybarka aad u sarreeya marka la karinayo ama la diyaarinayo cuntada

• Maraqyada: ku dar digir, misir, nooc digir yaryar ah oo la kala jebiyey ama haruur
• Salad: isticmaal, bariis bunni ah, wild rice, buckwheat ama qamadi la qalajiyey (burghal) sida tabouli
• Dubista:
  • Isticmaal bur aan waxba laga saarin ama oats-ka halkii aad ka isticmaali lahayd bur cad, tusaale ahaan muffins, pikelets ama dusha uga darida oat la burburiyey
  • Marka badeeco si fiican u faxday loo baahdo sida scones ama keeg u isticmaal rooti cad oo lagu qasay jab rooti oo aan waxba laga saarin
  • Isticmaal rooti mirihii leh oo burbursan halkii aad ka isticmaali lahayd inaad ku duldaadiso kalluun ama digaag

Include beans, nuts and seeds regularly in your diet

Waxaa ka mid ah, natiska iyo iniina joogta uga mid noqda cuntadaada

Breakfast

• Sprinkle nuts and seeds on breakfast cereal
• Try baked beans or peanut paste on high fibre toast

Quraac

• Ku firdhi natiska iyo iniinyaha siiriyaalka quraacda
• Isku day digirta duban ama lawska oo leh rooti duban oo faybar aad u sarreeya

Cooking or preparing meals

• Add lentils, whole barley or split peas to soups and meals such as lasagna, casseroles or stews, or choose dishes based on beans such as dahl
• Add beans to pasta dishes such as spaghetti bolognese, burritos, chilli con carne or tacos

Karinta ama diyaarinta cuntada

• Ku dar misir, haruur aan waxba laga saarin ama digirt yaryar oo la kala jebiyey maraqa iyo cuntooyinka ay ka midka yihiin lasaanyada, casseroles iyo baarli aan waxba laga saarin ama sigir la-kala jebiyey oo lagu daro cuntooyinka maraqa sida lasaanyada, casseroles ama karin-jilcin ama dooro cunto ku salaysan digir sida daal (dahl) ah stews, ama dooro cuntada ku salaysan digirta sida daal (dahl)
• Ku dar diraha baastada sida isbageeti bolonyeeso, burritos, jilli concarne ama tacos

Salads

Add canned beans, four-bean mix, chickpeas or toasted nuts

Salad

Ku dar digiraha la qasacadeeyey, afar nooc oo kala duwan, digirta loo yaqaan chickpeas ama natiska la dubay

Snacks

• Trail mix (unsalted nuts and dried fruit)
• Popcorn – plain or lightly salted
• Wholegrain crackers and hummus

Cunto yaryar

• Waxyaryar oo miiska la soo saaro (natis aan cusba lagu darin ama furut la qalajiyey)
• Salool, caadi ah ama waxyar oo cusbo ah lagu daray
• Waxyaalla ka samaysan rooti khafiif ah oo la qalajiyey ama xumus

What about fluids?
Cabitaanka ka yar?

Fibre and water work together to keep us regular. Without enough fluid, increasing fibre may result in constipation, so always have enough to drink each day.

Faybarka iyo biyuhu wadajir ayay u shaqeeyaan si ay noo joogteeyaan. Haddii aadan cabin biya kugu filan, faybarkuna bato waxaa laga yaabaa in calooshu ku fadhiisato, sidaas darteed biya badan cab maalin walba.

What drinks should I choose?

Water is preferred over drinks with added sugar (such as soft drinks, cordials, sports and energy drinks) and fruit juice, as water has no calories and will not result in weight gain. Water is also preferred over diet soft drinks and fruit juice as the acidity of these drinks can break down the hard covering on our teeth called enamel.

Biyahee doortaa?

Waxaa la fadilayaa biyaha marka la dhinacdhigo biyaha sonkorta leh (sida cabitaanka macaan, kordiyaalka, cabitaanada cayaaraha iyo tamarta bixiya) iyo cabitaanka furutka, maadamaa biyuhu aanay lahayn kalori oo aanay keenen in miishaan ku saaraan. Sidoo kale biyuhu waxay ka fiican yihiin cabitaanka macaan iyo cabitaanka furutka ka yimid maadaama aysiidka biyahaani ay waxyeelli karaan daboolka kore ee ilkaha ee loo yaqaan enamel.

How much?

As a general rule aim for 1.5–2 litres of fluid per day (6–8 glasses) unless advised otherwise by your doctor. More fluid may be required in hot weather and when exercising.

Waa immisa?

Sida la isku raacsan yahay waa inaad cabtaa 1.5–2 litir oo biya ah maalintii (6–8 galaas) haddii aan tala kale aanu ku siin dakhtarkaagu. Cabitaan badan ayaa laga yaabaa in loo baahdo xilliga hawadu kulushahay iyo markaad jimicsiga samaynayso.

What about tea and coffee?

• Tea and coffee can count as part of your fluid intake
• Tea and coffee (or caffeine drinks) may need to be reduced if you have urinary incontinence. Discuss this with a continence health professional if you have any concerns

Ka waran kafeega iyo shaaha?

• Shaaha iyo kafeega waxaa lagu xisaabin karaa cabitaan ahaan
• Shaaha iyo kafeega (ama cabitaanka caffeine-ta) waxaa laga yaabaa in loo baahdo in la yareeyo haddii aad dhib ku qabto kaadicelinta. Arrintaan kala hadal mihnadlaha caafimaadka haddii ay dhib kugu tahay arrintaani

Boosting your fibre: slowly does it
Xoojinta faybarkaaga: si tartiiba ayay u shaqaysaa

• Increase your fibre slowly. Try making one change per week to avoid gas, bloating, cramps and diarrhoea from building up fibre intake too quickly.
• Plenty of fluids help the fibre work better, so drink more as you increase your fibre

• Siyaadi faybarka aad qaadanayso. Isku day inaad samayso hal isbedel asbuuciiba adoo ka fogaanaya neef, caloosha oo ku fuurta, majiirasho iyo shuban iyada oo si degdeg faybar isu dul fuullo.
• Cabitaano badan ayaa caawima in faybarku u shaqeeyo si wanaagsan, marka cab biya badan si aad u siyaadiso waxtarka faybarka.

Fibre supplements

Try to avoid making up for a low fibre eating plan by relying mainly on fibre supplements or foods with concentrated sources of fibre such as bran or psyllium husk. These may give you enough fibre but you will miss out on the mixture of fibre which is needed to protect the gut. If you feel you need a fibre supplement and would like more information, talk to a continence health professional or Dietitian.

Weheliyayaasha faybarka

Isku day inaad ka fogaato qorshaha cunida faybar hooseeya adiga oo ku tiirsan weheliyayaal faybar leh ama cuntooyin ay ku jiraan faybar qooshan sida buushada ama qubka iyo haska psyllium. Kan ayaa laga yaabaa inuu ku siiyo faybar kugu filan. Kuwaan ayaa laga yaabaa faybar kugu filan. Waxaa laga yaabaa in kuwaasi ku siiyaan faybar kugu filan laakiin waxaa laga yaabaa inuu kaa maqan yahay faybarka loo baahan yahay inuu caloosha xafido. Haddii aad u baahan tahay faybar siyaada ah oo aad jeclaan lahayd inaad hesho macluumaad siyaada ah, la hadal mihnadlayaalka caafimaadka ee saxara celinta ama dhakhtarka qaabilsan cuntada.