Healthy and tasty, your diet can be both. From chocolate-covered berries to puddings, you can have all kinds of desserts that not only satisfy your sweet tooth but also strengthen your gut.When it comes to healthy eating, the biggest misconception is that you will have to give up on all kinds of foods you love, sweet, savoury and more. But when you curate the right combinations and listen to a doctor’s advice, the path is much clearer and easier. Dr Saurabh Sethi, MD, MPH, a Harvard, Stanford and AIIMS-trained gastroenterologist recently took to Instagram to share a list of 10 low-sugar desserts that support gut health. What are these desserts? Let’s find out.
Dark chocolate-covered berries
From strawberry to blueberry, you can cover all kinds of berries in dark chocolate and enjoy a delicious dessert on the cosy winter nights. As per a 2020 Food & Function research, berries are rich in phenolic acids, flavonols and anthocyanins. They lead to an increase in good bacteria and alleviate symptoms of gut inflammation. Another 2022 study published in The Journal of Nutritional Biochemistry, found dark chocolate to have prebiotic effects and increase the quantity and diversity of the intestinal bacteria.
Chia seed pudding
A chia seed pudding is tasty and healthy. As per Harvard Health, the fibre in chia seeds helps soften stool and adds bulk to it, thus reducing constipation. Additionally, the small seeds are enriched with antioxidants such as tocopherols, phytosterols, carotenoids and polyphenolic compounds. These protect the body from free radical damage.
Dates and nut butter
Dates are rich in both fibre and antioxidants. While they promote regular bowel movements they also protect the cells from free radicals. Nuts like peanuts and pistachios are packed with protein, unsaturated fatty acids, vitamins, polyphenols and more, all of which benefit the gut microbiota, as per 2023 Foods research.
Stewed apples with cinnamon
Dr Karan Rajan, an NHS surgeon explained on his Instagram account how stewed apples were great for the gut. “Raw apples contain pectin, a gut-friendly soluble fibre, but most of it is trapped bound tightly to cellulose in the apple cell walls, making it harder for your gut bacteria to access. But when you stew the apple, gently simmering it with water, you’re basically unlocking the pectin,” he told his viewers. Not, the gut is able to ferment these bite-sized fibre fragments and produce more short-chain fatty acids. Cinnamon is already a beloved winter spice that has preventative effects against metabolic syndrome, as per a 2012 study in the Journal of Traditional and Complementary Medicine.
Coconut yogurt
Plant-based eating is all the rage right now and an unsweetened coconut yogurt can be your nightly dessert. Non-dairy yogurts are largely formulated from coconut and contain protein, calcium, fibre such as pectin, inulin and more, as per a 2021 Nutrients study. Thus, having coconut yogurt can actually be healthy for you.
Roasted figs
Roasting figs caramelises the natural sugar in them, intensifying their flavour. The fibre in figs is good for digestive health and proven to help with irritable bowel syndrome. A 2019 study published in Explore, found that people who ate 4 dried figs twice daily saw a reduction in IBS symptoms such as pain, bloating and constipation.
Baked pear and walnuts
Baking your pears not only increases their sweetness but also gives them a tender buttery texture that makes them melt instantly in your mouth. Pears are also rich in antioxidants and phenolics along with fibre and fructose. All of these together improve gut health and prevent constipation as per a 2015 study in Nutrition Today. As per a 2018 Nutrients study, walnuts are great for gut health. Daily intake of 43g of the nuts over eight weeks enhanced the probiotic and butyric acid-producing species in the gut.
Greek yogurt and honey
Greek yogurt is free of lactose and lower in sugar than regular yogurt. It also contains probiotics that restore good bacteria in the gut. Honey, as a partner is prebiotic and feeds good bacteria like Lactobacilli and Bifidobacteria.
Kiwi
Kiwi is a fruit native to New Zealand and is sweet in taste. As per a 2022 Advances in Nutrition study, habitual consumption of green kiwi is known to reduce abdominal discomfort and pain and improve indigestion.
Pomegranate seeds
At the top of the doctor’s list are pomegranate seeds. The seeds were found to boost the recovery phase of colitis, promoting a restoration of the intestinal barrier with regeneration of the mucus layer, in a 2023 Nutrients study.All of these are natural, low-sugar desserts that will satisfy all your sweet cravings in the cosy holiday season but also keep you healthy from the gut and safe from infections.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.