When the weather starts to cool off, I want to start baking. But if you have an unhealthy gut, either diagnosed with IBS, Chron's, Colitis or any other gut disease, baking can cause quite a challenge. It almost feels like you can't enjoy foods you used to because they have become the enemy.
I know how you are feeling and I am here to help. Not only can you learn how to cook and bake foods that are gut-friendly, you can also learn the best food for gut health. Even if it is a muffin! The key is to look for specific ingredients that are known for improving gut health. But what if you haven't been formally diagnosed with an unhealthy gut?
If you are suffering from bloating, gas, diarrhea, constipation, fatigue, bloating, brain fog or abdominal pain, your gut needs to heal. From the foods we eat, to how we cook them, food can truly be one of the best approaches to relieve the embarrassing symptoms of an unhealthy gut.
I am a Certified Holistic Nutritionist teaching others how to stop suffering from an unhealthy gut and get back to living. I offer a 30 minute FREE consultation, where we can talk about how you are feeling and how the Simply Great Gut Health plan can help.
Simply Great Gut Health is a customized 5 Step plan, including the best food for gut health, that heals your gut and fits your busy lifestyle.
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Now, back to cold weather and baking muffins. Normally, I eat overnight oatmeal for breakfast most days of the week. Overnight oatmeal is easy to make and it can be eaten hot or cold. Plus, oatmeal is very good for the gut. Oatmeal contains beta-glucan which forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract. The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut. (Source: Medical News Today)
While I love oatmeal, it can get boring having oatmeal everyday. Muffins are a great break! It satisfies my carb-loving side while still being healthy. You don't need to use eggs, you can use flax eggs instead, if eggs are a food allergy for you. There are also endless amounts of flour substitutes for gut healthy options, if gluten is an issue.
I personally don't have an issue with gluten but I am cutting back on it. Especially because gluten does not provide essential nutrients. Our bodies have enough to contend with on a daily basis to keep us healthy. Why eat ingredients that aren't beneficial?
Below are a collection of great muffin recipes with explanations of why the ingredients help promote a healthy gut.
1) Gluten Free Cinnamon Streusel Muffins from A Mindfull Mom. This recipe can be made vegan by using flax eggs. Cinnamon is a powerful spice and is studied for its support of digestive health. In a recent gut health study, researchers determined that even a small dose of cinnamon helps to drop the carbon dioxide levels in the stomach—lowering body temperatures and aiding with digestion. (Source: Food and Wine)
2) Apple Pie Muffins from AllRecipes . Apples are full of quercetin, a powerful flavonoid that is anti-inflammatory and anti-viral. By helping to support the immune system, quercetin helps the digestive tract stay healthy. About 70% of our immune system is in the digestive tract.
3) Spiced Apple and Chickpea Muffins from MidWest Living. Yogurt & applesauce make these muffins very moist. Chickpeas add beneficial fiber and protein, keeping you fuller longer.
4) Healthy Gluten Free Zucchini Muffins from Food Faith Fitness. Zucchini is available year round so we no longer have to wait until summer time to make this muffin. Zucchini supports a healthy gut since it is full of water, which can help overcome constipation. Plus, it is high in fiber to keep things moving!
5) Pumpkin Wheat Honey Muffins from AllRecipes Did you know pumpkin is high in Vitamin A and fiber? Most of us do not eat enough fiber. Canned pumpkin has 7 grams of fiber in a single serving. Vitamin A helps keep our immune system strong. This is a satisfying and healthy muffin for breakfast.
6) Pumpkin Butterscotch Muffins from Delish . This unique flavor combination keeps muffin baking from being boring.
7) Apple Cinnamon Quinoa Muffins from Letty's Kitchen. The muffins are made with quinoa flour. Quinoa is full of protein which is an important ingredient for gut health. Proteins are broken down into amino acids, which the bacteria in our gut can use to help regulate our metabolism, immune system and nervous system. (Source: Gut Microbiota For Health)
8) Chocolate Quinoa Muffins from iFoodReal. This recipe is gluten free and delicious! Who wouldn't want chocolate for breakfast?
9) Flourless Peanut Butter Banana Muffins from DETOXinista. Peanuts can get a bad rap but if eaten in moderation, peanut butter provides protein and healthy fats. If you have a peanut allergy, substitute almond butter or make cashew butter with raw, unsalted cashews.
10) Flourless Blueberry Banana Muffins from Making Thyme For Health. Blueberries are a powerhouse fruit. I eat some every day. They are full of antioxidants, low in calories and full of beneficial nutrients.
I hope this post inspires you to try baking a few muffins for breakfast. Do you think you will try any? Let me know by leaving a comment below.