It’s not impossible to curate delicious, hearty desserts that are also friendly to your gut and immune system. Gut-friendly desserts can be delicious and satisfying while promoting digestive health. Incorporating ingredients that are easy to digest, rich in fibre, and supportive of a balanced gut microbiome can contribute to overall well-being.
Nuts, yoghurt, certain fruits and grains contain prebiotic elements that promote healthy bacteria in the gut. When creating gut-friendly desserts, consider using natural sweeteners like honey or maple syrup in moderation, and choose whole, minimally processed ingredients. Here are some gut-friendly desserts you can make at home!
Almond and Date Laddoo
Swap traditional sugar-laden laddoos for a healthier version made with almonds and dates. These energy-packed treats provide a natural sweetness from dates and a crunchy texture from almonds. Almonds are a good source of dietary fibre, both soluble and insoluble, which are crucial for maintaining a healthy digestive system. It promotes regular bowel movements and prevents constipation.
Moreover, almonds contain certain types of fibre that act as prebiotics, which are compounds that nourish and support the growth of beneficial bacteria in the gut, known as probiotics, which support digestion
Saffron Infused Yogurt Parfait
Create a luxurious saffron-infused yoghurt parfait by layering probiotic-rich yoghurt with a drizzle of honey, chopped nuts, and a hint of saffron. In case you didn’t know, yoghurt contains live cultures that support gut flora, and saffron adds a royal touch to this dessert, both in terms of flavour and aesthetics.
Mango Sorbet
Indulge in the tropical sweetness of mango sorbet. This dairy-free and refined sugar-free dessert is made by blending ripe mangoes with a touch of lime juice. Mangoes are not only delicious but also packed with vitamins and enzymes that can aid digestion. Instead of fresh mangos, you can use a pre-made puree or frozen mangoes.
Coconut Chia Pudding
Do you know chia seeds are an excellent source of dietary fibre, both soluble and insoluble? Fibre plays a crucial role in promoting regular bowel movements and preventing constipation. Adequate fibre intake supports overall digestive health by aiding in the passage of food through the digestive tract.
Moreover, chia seeds have a unique ability to absorb water and form a gel-like consistency. When consumed, chia seeds absorb liquid and expand, creating a gel that can help keep the stool soft and facilitate its movement through the intestines.
To make this pudding, mix chia seeds with coconut milk and let it sit until it thickens. Top it with fresh berries for added fibre and antioxidants.
Cardamom-infused Quinoa Kheer
Give the traditional rice kheer a healthy twist by using quinoa instead. Cooked in almond or coconut milk and infused with cardamom, this dessert is not only flavourful but also easy on the digestive system. Quinoa is a gluten-free grain packed with protein and fiber. Quinoa contains certain types of fibre that act as prebiotics that nourish and support the growth of beneficial bacteria in the gut.
Pumpkin Halwa
Enjoy the flavours of winter with a gut-friendly pumpkin halwa. Pumpkin is rich in fibre and vitamins, and when sweetened with jaggery instead of sugar, it becomes a healthier alternative. The spices like cinnamon and nutmeg add warmth and depth to the dish. Pumpkin is easy to cook down and it can be made into a velvety halwa with minimal sweetness.