3-Ingredient Recipe for Gut Health Backed by Science
Dr. Karan Rajan, a physician and wellness educator, shares a simple three-ingredient recipe to support gut health and muscle strength. The recipe combines raspberries, chia seeds, and kefir yoghurt, offering a quick, nutrient-rich snack high in fibre, protein, and gut-friendly compounds like prebiotics, probiotics, and polyphenols. Dr. Rajan emphasizes the importance of fibre, often overlooked in modern diets, for overall health and digestion. Locally in Malta, the ingredients are easy to source, with the option to add Maltese honey for extra flavor. This recipe highlights the growing focus on gut health and Mediterranean-inspired eating, making it a practical and delicious choice for health-conscious individuals.
Boost Your Gut Health and Strengthen Muscles with This Simple Three-Ingredient Recipe
In today's world, making healthy choices can feel like an uphill battle. Supermarkets tempt us with sugar-laden treats, and endless hours of entertainment on our phones can easily replace physical activity. But leading a healthy lifestyle doesn’t have to be complicated or expensive. Dr. Karan Rajan, a physician and educator with over five million followers on TikTok, is on a mission to simplify the science of wellness. His new book, This Book May Save Your Life, is packed with practical health tips designed to help people live better and worry less.
Dr. Rajan’s approach resonates with so many because it makes preventative health accessible, especially in an era when healthcare systems can be difficult to navigate or costly. “Prevention is a cheaper, more effective long-term solution for health than treatment when burdened with disease,” he explains. Among the areas his audience is most curious about? Nutrition and gut health—two aspects of wellness that are highly impactful yet often misunderstood.
One of Dr. Rajan's most popular tips is a simple, three-ingredient recipe that supports gut health and muscle maintenance. It’s easy to make, affordable, and packed with benefits—perfect for anyone looking to prioritize their health without spending hours in the kitchen.
Dr. Karan Rajan's Three-Ingredient Gut Health Recipe
This recipe is a must-try, whether you’re preparing a quick breakfast, a post-workout snack, or a healthy dessert. It combines just three ingredients, all readily available in Malta: raspberries, chia seeds, and kefir yoghurt. Here’s how to make it:
Ingredients:
- 80g of raspberries (frozen or fresh)
- 1 tablespoon of chia seeds
- 250g of kefir yoghurt
Method:
- Start by microwaving 80g of frozen raspberries for 30 seconds or warming fresh raspberries gently on the stove. Mash them to your desired consistency. “A rich, dark red colour indicates the presence of anthocyanins, antioxidants that support beneficial gut microbes,” Dr. Rajan says. This small serving also provides 5g of gut-friendly fibre.
- Stir in one tablespoon of chia seeds. “Chia seeds thicken the mixture to a jam-like consistency and provide another 5g of fibre,” he explains. They also contain mucilage, a type of soluble fibre that feeds your gut bacteria and nourishes your colon.
- For extra sweetness, add a drizzle of honey (optional). Serve the mixture as a topping over 250g of kefir yoghurt. Kefir is a fermented dairy product rich in probiotics, which further enhance gut health while delivering a protein boost.
Not only is this recipe quick and delicious, but it’s also brimming with nutrients. It’s high in fibre, protein, and what Dr. Rajan refers to as “the three Ps”: prebiotics, probiotics, and polyphenols. These compounds work together to improve digestion, promote a healthy gut microbiome, and support overall wellbeing.
Why Fibre Should Be a Key Focus in Your Diet
Protein often takes centre stage in discussions about nutrition, especially for those looking to build muscle and maintain energy. However, Dr. Rajan believes fibre is just as crucial—if not more so—for overall health. “The average person probably consumes enough protein but nowhere near enough fibre,” he notes. While adults are recommended to consume 30g of fibre daily, most people fall short, averaging less than 20g.
Fibre plays a vital role in regulating hormones, metabolism, appetite, mood, and the gut microbiome. It also supports bowel health, making it an essential part of a balanced diet. Foods like fresh fruits, vegetables, legumes, and whole grains are excellent sources of fibre, and they’re easy to incorporate into Mediterranean-inspired dishes enjoyed in Malta.
A Maltese Twist: Where to Find Ingredients Locally
For readers in Malta, sourcing the ingredients for this gut-friendly snack is easy. Local supermarkets and health food stores stock raspberries, chia seeds, and kefir yoghurt. For an extra touch of local flavour, consider using Maltese honey to sweeten the recipe. If you prefer dining out, look for cafés or restaurants offering dishes featuring kefir, chia seeds, or fibre-rich ingredients like berries and oats. Many health-conscious eateries across Malta are now embracing gut-friendly options on their menus.
Final Thoughts: Simple Choices, Big Health Benefits
The beauty of this recipe lies in its simplicity—it’s quick to prepare, packed with health benefits, and versatile enough to enjoy any time of day. Whether you’re looking to improve your gut health, strengthen your muscles, or simply enjoy a wholesome treat, this three-ingredient snack is a fantastic place to start.
By prioritizing fibre and gut-friendly foods, you can make small changes that lead to significant improvements in your overall health. As Dr. Rajan puts it, “When it comes to human physiology, there [aren’t many processes] fibre isn’t involved in, either directly or indirectly.”
So why not give this recipe a try? Your gut (and taste buds) will thank you. And next time you’re out exploring Malta’s vibrant food scene, keep an eye out for dishes that celebrate the island’s fresh, nutrient-rich ingredients—because eating well is the ultimate recipe for a healthy, happy life.