A wholesome, nourishing twist on a classic favourite.
These bagels are soft, satisfying, and gut-friendly — the perfect choice for those who want real nourishment without the fuss.
No Additives – just simple, natural ingredients.
High in Fibre – supports healthy digestion and a happy gut.
Protein-Rich – helps keep you fuller for longer and fuels your day.
No Added Sugar – naturally satisfying without the hidden sweeteners.
No Yeast, No Rise Needed – no waiting required.
Contains Psyllium Husk – gentle on the gut, promotes regularity, and balances digestion.
Click here for a gluten-free version!
Ingredients
- ½ cup water
- 1 cup wholemeal seeded bread flour
- ½ tsp salt
- 1 tbsp psyllium husk
How to make it
- Preheat the oven to 180 °C (350 °F).
- In a bowl, pour in the water. Add the salt and psyllium husk, then whisk until combined.
- Gradually add the flour, stirring with a spatula.
- Once the dough starts forming, use your hands to knead it until smooth.
- Divide the dough into two equal pieces. With wet hands, shape each portion into a ball, flatten slightly, and poke a hole in the middle to form a bagel shape.
- Place the bagels on a baking tray lined with parchment paper.
Bake for about 35 minutes, or until firm and lightly golden.
Nutrition Facts
| Serving Size: 1 bagel — 123g | ||
| Calories | 220.3 kcal | 11 % |
| Total Fat | 2.8 g | 4 % |
| Saturated Fat | 0.4 g | 2 % |
| Trans Fat | 0 g | |
| Cholesterol | 0 mg | 0 % |
| Sodium | 599.3 mg | 25 % |
| Total Carbohydrate | 42.2 g | 14 % |
| Dietary Fibre | 8.9 g | 36 % |
| Sugars | 1.7 g | |
| Protein | 9.8 g | 20 % |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs
The Health Benefits of Wholemeal Flour: More Than Just Fibre
When we think of “healthy grains,” oats or quinoa often come to mind, while humble wheat sometimes gets overlooked. Yet, research shows that wholemeal wheat flour (made from the entire grain) has powerful benefits for our gut, heart, and overall health. Unlike refined white flour, which loses much of its nutritional value during processing, wholemeal flour retains the bran, germ, and endosperm, delivering a full package of fibre, vitamins, minerals, and plant compounds (Dalton et al. 2012; Seal et al. 2021)
🌾 Rich in Dietary Fibre for Gut Health
Wholemeal flour is an excellent source of dietary fibre. This fibre helps to:
- Improve digestion by increasing stool bulk and promoting regularity.
- Speed up gut transit time, reducing the risk of constipation. In addition, indigestible carbohydrates in whole grains act as fuel for our gut microbiota (the “trillions of bacteria” in our intestines). As these fibres ferment, they produce short-chain fatty acids like butyrate, which support gut lining health, reduce inflammation, and may even play a role in lowering disease risk (Dalton et al. 2012; Seal et al. 2021).
In addition, indigestible carbohydrates in whole grains act as fuel for our gut microbiota (the “good bacteria” in our intestines). As these fibres ferment, they produce short-chain fatty acids like butyrate, which support gut lining health, reduce inflammation, and may even play a role in lowering disease risk (Dalton et al. 2012; Seal et al. 2021).
💪 A Protective Food Against Chronic Disease
Wholemeal wheat contains polyphenols, carotenoids, vitamin E, and phytosterols — bioactive compounds that work together to reduce oxidative stress and inflammation, both of which are linked to chronic disease (Dalton et al. 2012; Seal et al. 2021).
⚡ Complex Carbohydrates for Steady Energy
Unlike refined flour, which is quickly broken down into sugars, wholemeal flour provides a slower, more stable release of energy. This helps balance blood sugar levels and reduces energy crashes — making wholemeal-based foods better for long-term energy and metabolic health (Dalton et al. 2012; Seal et al. 2021).
Complex Carbohydrates for Steady Energy
Unlike refined flour, which is quickly broken down into sugars, wholemeal flour provides a slower, more stable release of energy. This helps balance blood sugar levels and reduces energy crashes — making wholemeal-based foods better for long-term energy and metabolic health (Dalton et al. 2012; Seal et al. 2021).
The Bottom Line
Switching to wholemeal flour is a simple but meaningful step toward better health. Whether in bread, bagels, or baked goods, choosing wholemeal means you’re not just eating for taste — you’re nourishing your gut, supporting your heart, and lowering your risk of diet-related diseases (Dalton et al. 2012; Seal et al. 2021).
✨ Take the Next Step Toward Better Health ✨
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If you’re ready to feel your best and take control of your wellbeing, I’d love to guide you on that journey. 🌿 Visit my Website https://vikihealthyliving.com/ to learn more and start your path to better health today.
References:
Dalton, S.M.C. et al. (2012). ‘Potential Health Benefits of Whole Grain Wheat Components’ Feature Article, 47(4), pp.163-174
Seal, J.S et al. (2021). ‘Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing’, ComprRevFoodSci Food Saf., (20), pp.2742–2768.
