How could you increase the amount of NSP in a dish?

To increase the amount of non-starch polysaccharides (NSP) in a dish, you can incorporate various plant-based ingredients that are rich in dietary fiber. Here are some strategies to increase the NSP content:

1. Whole Grains: Use whole grains like brown rice, whole wheat, oats, barley, quinoa, and buckwheat instead of refined grains. Whole grains contain the endosperm, germ, and bran, all of which are rich sources of NSP.

2. Legumes and Pulses: Incorporate legumes such as beans, lentils, peas, and chickpeas into your dishes. Legumes are excellent sources of both soluble and insoluble NSP.

3. Vegetables: Use a variety of non-starchy vegetables like broccoli, cauliflower, carrots, bell peppers, onions, and leafy greens. Vegetables are rich in insoluble NSP, which can help increase the overall fiber content of the dish.

4. Fruits: Certain fruits, particularly those with edible skins, such as berries, apples, pears, and oranges, contain significant amounts of NSP. They can be added to salads, smoothies, desserts, or eaten as snacks.

5. Nuts and Seeds: Sprinkle nuts and seeds like almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds over salads, yogurt, or granola. Nuts and seeds are good sources of both soluble and insoluble NSP.

6. Whole Grain Flours: When making baked goods, use whole grain flours instead of refined flour. Whole grain flours contain a higher amount of NSP compared to refined flours.

7. Barley and Wheat Bran: Add barley or wheat bran to your dishes. These are concentrated sources of insoluble NSP and can be sprinkled on cereals, yogurt, or soups.

8. Oatmeal: Start your day with a bowl of oatmeal. Oats are rich in soluble NSP, which can help lower cholesterol and improve digestive health.

9. NSP Supplements: If you have difficulty incorporating sufficient NSP through whole foods alone, consider taking an NSP supplement, such as psyllium husk or glucomannan, as recommended by a healthcare professional.

Remember to make gradual changes to your diet and introduce new fiber sources slowly to avoid any potential digestive discomfort or bloating. Drinking plenty of water is essential when increasing fiber intake to support digestion.