Milk thistle meal is a neutral-tasting powder with a slight nutty note, so it fits into various dishes without noticeably changing their taste. The most common options:
- Stir it into yoghurt, kefir or cottage cheese — the fibre swells and makes the texture slightly thicker.
- Add it to porridge (oat or buckwheat) or muesli.
- Blend it into a smoothie or protein shake.
- Sprinkle it over a salad or soup just before serving.
A few practical points:
- Temperature. It is better to add it to warm rather than boiling dishes, or to cold ones — prolonged heat treatment may reduce the activity of plant compounds.
- Fluids. Because the meal contains fibre, it is important to drink enough water throughout the day — a standard recommendation for any high-fibre food.
- Gradual introduction. If there is usually little fibre in your diet, start with a small amount so that your digestive system can adapt without discomfort.
The daily serving according to the instructions is 2.5 g (1 teaspoon) with a meal; it should not be exceeded. If you take any medication on a regular basis, consult a specialist: fibre may affect the rate of absorption of some medicines if they are taken at the same time as food containing a large amount of fibre.