Gut shot recipe: ginger and turmeric

Here I share how to make a ginger and turmeric gut shot - a great pick-me-up and fantastic for gut health.

This recipe is packed with various ingredients which your gut will love like ginger, turmeric, chia seeds and apple cider vinegar.

Ingredients

• 1 orange (skin removed)

• Half a lemon (skin removed)

• 1 apple (core removed)

• 5-8cm fresh ginger

  • Depending on how fiery you like it. Personally I love a strong ginger kick

• 4cm fresh turmeric

  • You can use 1 tsp turmeric powder if you can’t find fresh, however the taste is much more earthier and not as pleasant in my opinion

• Small pinch black pepper

  • This helps the body absorb the curcumin in the turmeric

• 2 tsp chia seeds

• 50ml apple cider vinegar

• 2 cups water

Method

• Put everything in a blender and blitz

• Strain through a muslin cloth, if desired

To strain or not to strain

I do not strain my gut shot because I like it to retain as much fibre as possible for my gut. And it’s also easier!

However, the shot is more drinkable and more similar to commercial gut shots when it is strained I have to admit.

Sometimes I mix the shot with kombucha which creates a fantastic all-round gut drink.

See my beginner’s guide on how to make kombucha.

Options and iterations

I encourage you to test out the recipe and iterate it for your following batch.

You might like to reduce the sourness of the lemon or apple cider vinegar.

You might like to boost the spiciness of the ginger component.

Or you might not like the earthiness of the turmeric or the sweetness of the orange.

My next steps

I’m keen to try adding beetroot or purple carrot to coming batches as an experiment. Both of which are good for the gut with high-levels of polyphenols and fibre.

And I might even substitute pineapple for orange to see which produces a better taste.

Health benefits of this gut shot

Ginger

• Digestive health: Ginger can alleviate nausea and vomiting, making it useful for motion sickness, morning sickness during pregnancy and chemotherapy-induced nausea.

• Anti-inflammatory and antioxidant effects: Contains gingerol, a substance with anti-inflammatory and antioxidant properties.

• Pain relief: Studies have shown it may help reduce muscle pain and soreness due to its anti-inflammatory properties.

• Lowering blood sugar levels: Studies show ginger can help in managing blood sugar levels.

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.

Oranges

• Vitamin C: High in vitamin C, essential for immune function, skin health and iron absorption.

• Fibre: Contains fibre, which promotes digestive health and may aid in lowering cholesterol levels.

• Antioxidants: Rich in antioxidants that fight free radicals, potentially reducing oxidative stress and inflammation.

Lemons

• Vitamin C and flavonoids: Both of which are antioxidants.

• Digestive health: Can improve digestive health and help in weight control.

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.

Chia seeds

• Fibre: Extremely high in fibre, which aids digestive health.

• Omega-3 fatty acids: Rich in omega-3 fatty acids, beneficial for heart health.

• Protein: A good source of protein, especially for people who eat little or no animal products.

• Bone health: High in calcium, magnesium and phosphorus, which are important for bone health.

Apple cider vinegar

• Blood sugar control: May improve insulin sensitivity and help lower blood sugar responses after meals.

• Weight loss: Can increase feelings of fullness, leading to eating fewer calories and potentially losing weight.

• Heart health: May help lower cholesterol and triglyceride levels, although more research is needed.

Read more about the evidence supporting apple cider vinegar’s health benefits.

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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