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.

Learn more about prebiotics.

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