Our gut dysbiosis recipe is a papaya mousse that powerfully combines nutrients to calm gut inflammation, repair damage, and restore healthy gut flora.
And for those that really don’t like the taste of papaya, you can use mango as your gut-healing substitute ingredient.
UNDERSTANDING GUT DYSBIOSIS
Trillions of microscopic life forms (also called gut flora, gut bacteria, or microbiota) live in your gut and play a vital role in your brain, metabolic, and immune health. BUT when there is a disturbance in your gut flora balance, you become more susceptible to disease.
Symptoms of gut flora imbalance (also called gut dysbiosis) can range from bad breath to digestive problems, bloating, burping, flatulence, gut pain, acid reflux, constipation, diarrhoea, leaky gut, chronic inflammation, chronic fatigue, anxiety, depression, joint pain, food intolerances, skin rashes, chronic skin conditions, as well as vaginal and rectal infections and itching.
Studies also link gut dysbiosis to irritable bowel syndrome (IBS) and chronic bowel diseases, such as ulcerative colitis and Crohn’s disease.
WHY A GUT DYSBIOSIS RECIPE
Our goal in creating a gut dysbiosis recipe is to use nutrition to help alleviate acid reflux, chronic inflammation, bloating and IBS (irritable bowel syndrome) symptoms • strengthen your gut health • improve digestion • increase ‘health-promoting’ gut bacteria • repair leaky gut • and boost immune function.
During our recipe planning and testing, we kept busy people in mind and created a recipe you can prep for the week and grab and go.
You eat half a cup (125mL) of papaya mousse every day to provide 5 grams of partially hydrolysed guar gum, which is considered the ideal daily intake for adults.
We thoroughly researched studies and trials on our ingredients and their healing effects.
We’ve included some of those references so you can further explore how powerful nutrition and probiotics (foods that feed healthy gut flora) can be for restoring gut health.
Papaya is rich in antioxidants, enzymes, and phytochemicals, making it a perfect gut-healing food.
prebiotic • low FODMAP • high amounts of beneficial digestive enzymes • anti-inflammatory, antioxidant, antibacterial, anticancer activity • anti-ulcer, anti-diabetic, hepatoprotective (liver protection) action • assists digestion of protein and fats • alleviates constipation, bloating, heartburn, and symptoms of irritable bowel syndrome (IBS) • aids digestion • balances blood sugars • wound healing • regulates hormones and menstrual cycle.
PARTIALLY HYDROLYSED GUAR GUM (PHGG)
Partially hydrolysed guar gum (PHGG) is a prebiotic, water-soluble dietary fibre used to regulate gut function and promote the growth of beneficial gut bacteria to relieve gastrointestinal symptoms.
anti-inflammatory • prebiotic • supports digestive health • alleviates irritable bowel (IBS) and gut dysbiosis symptoms in adults and children • reduce flatulence, bloating and indigestion • reduces fatty liver disease • soothes intestinal mucosal inflammation • promotes healthy gut micro-organisms (microbiota) • improves stool form • regulates bowel function • improves faecal transit time • relieves abdominal pain • prevents sarcopenic obesity • enhances iron absorption • alleviates the symptoms of various intestinal diseases and metabolic syndrome • low FODMAP.
GOLDEN LINSEED (FLAXSEED)
Flaxseed (linseed) is commonly used to improve digestive and intestinal health.
prebiotic • anti-inflammatory • promotes diversity of healthy gut bacteria • encourages regular bowel movements • reduces the amount of dietary fat you digest and absorb • lowers high cholesterol • prevents obesity • increases intestinal bulk • improves insulin sensitivity • regulates metabolic syndrome • low FODMAP in 1 tablespoon serves.
Bananas offer a variety of health benefits due to their high nutritional value.
prebiotic • supports digestive health • improves insulin sensitivity • rich in health-promoting bioactive phytochemicals that lower the risk of various chronic diseases, including heart disease • neurodegenerative disorders • stroke • gastrointestinal disorders •certain types of cancer •hypertension, • age-related degeneration • skin conditions, lowering of low-density lipoprotein (LDL) cholesterol • and improved immune function.
Mango offers multiple health benefits, including antioxidant, anti-inflammatory, anti-diabetic, gastro-protective, and anticancer properties.
prebiotic • modulates gut dysbiosis • gastrointestinal health • digestive health • cholesterol balance • inflammatory bowel diseases • gut dysbiosis • bowel regularity • insulin resistance • focus and attention • immunity • vitality and endurance.
Monk fruit has been used for centuries in Traditional Chinese Medicine (TCM) to relieve inflammation (heat), lubricate the intestines, and heal constipation.
Sweet ingredients like monk fruit slow down acute reactions and detoxify the body.
prebiotic • aids digestion • relieves sore throats, cough, cold symptoms • reduces phlegm • fructose and glucose free • antioxidant, anti-cancer properties • anti-fatigue, anti-diabetic and anti-hyperglycemic properties • 300 times sweeter than sucrose so use sparingly.
True Ceylon cinnamon contains powerful anti-inflammatory and medicinal properties.
inhibits candida • enhances fat metabolism • increases lean body mass • decreases abdominal fat • improves fasting blood sugar • improves insulin resistance • promotes the growth of beneficial gut bacteria • protects colon health • anti-inflammatory • rich in antioxidants • autoimmune symptoms • bacterial infections • blood pressure (hypertension) • brain food • central nervous system • cholesterol • cognitive decline • dental health • diabetes • gut dysbiosis • fungal infections • protects against cardiovascular disease • neurodegenerative disorders • viral infections • weight management • wound healing.
GUT DYSBIOSIS RECIPE
3 cups blended fresh red papaya.
1 cup of Bonsoy soy milk, or plant milk of choice.
I really ripe banana.
4 teaspoons of golden flaxseed (1 tsp per cup).
8 teaspoons of PHGG (2 tsps per cup).
1/8 – 1/4 of a teaspoon of pure monk fruit powder.
1/4 teaspoon Ceylon (true) cinnamon.
METRIC MEASURES USED
1 cup is 250 mL
1 tablespoon is 15ml
1 teaspoon is 5ml
1/2 a cup is 125mL or 8 metric tablespoons.
Remove the skin and seeds from the papaya, ready to place the fruit in a high-speed blender.
You’ll need approximately half a large red papaya.
Start blending the papaya in stages.
Add, blend, and adjust amounts as you go until you have 3 cups of fruit pulp.
Blend in plant-based milk and the ripe banana.
Then add the rest of the ingredients and thoroughly blend until you have a smooth texture.
Your mousse will set overnight in the fridge. Don’t worry if it appears too ‘runny’.
Store in sealed glass containers (jars) in the fridge.
For best results, eat within 7 days.
You eat half a cup (125mL) of papaya mousse daily to provide 5 grams of partially hydrolysed guar gum, which is considered the ideal daily intake for adults.
When and how you eat your papaya mousse is up to you.
You can store your gut-healing mousse in 125mL glass jars (for portioned convenience) and eat it for breakfast each day.
You could eat 4 tablespoons of mousse with your breakfast and another 4 tablespoons after dinner.
You could add half a cup of mousse to a post-workout smoothie.
Or, you could serve your mousse with fresh blueberries and coconut yoghurt.
Do whatever works best for your lifestyle.
Some people really don’t like the taste of papaya. If that’s you, use fresh or frozen mango (defrost it). Or use half mango and half papaya to disguise the taste and gain maximum enzyme benefits.
Only buy pure monk fruit powder or liquid. Avoid monk fruit products that contain fillers or other sweetening ingredients.
Research on PHGG recommends consuming 5-7.5g per day. And it’s important to start slow, at half of the full dose for the first week.
When you begin taking PHGG fibre, you might notice gurgling and flatulence for a few days as your gut adjusts to the increase in fibre. Keep going; it doesn’t last long. You’ll probably also notice bulkier bowel movements, which is good. The PHGG fibre is doing its job.
Be patient as you heal your gut. Several trials used a 6 to 12-week administration of PHGG to gain significant improvements in IBS symptoms.
Healthy nutrition is a lifelong choice. Health and healing require healing foods as an integral part of your lifestyle.
If you are travelling or too stretched for time to make our mousse recipe, include the ingredients in your daily diet:
• Eat papaya and mango every day.
• Add a teaspoon of PHGG to yoghurt or a smoothie every day.
• Add golden flaxseed to your breakfast cereal.
• Add a dash of cinnamon to your drinks.
Use pure monk fruit instead of sugar to sweeten food and beverages.
Because this recipe increases your fibre intake, drink at least 6-8 glasses of fluid daily – either pure water or herbal teas – to help regulate your bowel movements. Constipation and dehydration go hand in hand, so drink plenty of water.
And if you suffer from chronic inflammation (swelling, pain, discomfort), check out our anti-inflammatory aloe vera and lemon water recipe.
LEARN TO LOVE YOUR GUT
Gut balance is central to your overall health.
There is a direct link between gut health and your immune strength and disease.
Many health conditions begin with gut dysbiosis – an imbalance in your gut microflora.
To gain and maintain vibrant health, learn all you can about nutrition that nourishes your gut.
Have fun discovering all the foods and flavours that promote a robust and healthy gut environment (microbiome).
And if you need help to heal your gut – we are here. Our practitioners specialise in gut health and nutrition.
Tracee Blythe – nutrition and naturopathy.
Mike Reid – naturopathy, acupuncture, and live blood analysis.
You can visit our blog for other gut health guidelines and recipes.
You can also purchase PHGG, golden flaxseeds, and pure aloe vera pulp juice from our online store if you have problems sourcing ingredients locally.
All the very best,
Lisa Rieniets ND
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