Gut health protein shake recipe
Learn how to make a protein shake which is great for gut health.
This simple recipe has various ingredients which your gut will love like apple, turmeric and walnuts. It also includes prebiotic powder which will feed the good bacteria in your gut.
Ingredients
30g protein powder of your choice
Try to use one free of sweeteners
2-3cm fresh turmeric
1 apple (core removed)
A handful of walnuts
Splash of vanilla extract
Around 300ml of milk of your choice
This could be dairy or non-dairy
Large tablespoon of prebiotic powder (such as inulin)
Method
Put everything in a blender
Top with milk as desired
The more you add, the thinner the shake will be
Blitz
Health benefits of this protein shake
Turmeric
Anti-inflammatory: Studies have shown curcumin has strong anti-inflammatory properties, which may help with arthritis.
Antioxidant: Antioxidants can neutralise free radicals.
Brain function: May boost brain-derived neurotrophic factor, linked to improved brain function and a lower risk of brain diseases.
Heart Disease: May help protect against heart disease.
Read more about the evidence supporting turmeric’s health benefits.
Apples
Nutrient-rich: High in fibre and vitamin C, and also contain various antioxidants.
Weight loss: Apples are filling due to their high fibre content, which can aid in weight management.
Walnuts
Rich in fibre: Fibre helps to bulk up stool and promotes regular bowel movements, reducing the risk of constipation. Additionally, a high-fibre diet supports a healthy gut microbiome by fostering the growth of beneficial gut bacteria.
Anti-inflammatory: Walnuts contain significant amounts of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which have anti-inflammatory effects. This is beneficial for the gut, especially for individuals with inflammatory bowel diseases such as Crohn's disease or ulcerative colitis, as it can help to reduce gut inflammation.
Polyphenols: These act as antioxidants and interact with our gut microbes to create an array of healthy metabolites.
Prebiotic powder
Prebiotics act as food for the healthy bacteria in our guts which helps them to multiply and create a healthy colony of beneficial bacteria inside us.
Our favourite gut health products in the UK
Symprove probiotic - developed by scientists, supported by clinical studies and superior at colonising you gut. The best and most evidenced probiotic in our opinion. Use discount code HELLOGUT50 for 50% off the first three months
Hellopath gut health tests - the UK’s most comprehensive gut health test. It tests over 100 biomarkers, checks your digestion and immune response, analyses leaky gut and provides a report on your microbiome
M&S x ZOE gut shot - this is both the best kefir and best gut shot in the UK in our opinion. It has 14 different strains of beneficial bacteria, prebiotics, fruits, ginger and lemon - all which have been shown to be good for the gut.
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