Gut Healing Pudding with Inulin Prebiotic and Chia To Improve Your Gut-Brain Health

Inulin, a prebiotic fibre found in chicory root, can positively influence the gut-brain connection in several ways. 

Incorporating inulin-rich foods like chicory root into your diet can support gut health and improve communication between the gut and the brain,  leading to mental health and overall well-being.

That is why inulin is a crucial ingredient in our Chia Pudding recipe this week. 

I have a Chia Pudding most days, and if I'm in a rush, I add it to a protein smoothie, which is great for helping me feel full, reduce cravings, and balance my blood sugar levels. 

Inulin was key in helping me heal from eating disorders and stop binge eating. It helped balance my blood sugar levels and boosted my good bacteria, so I started craving healthy foods and lost the desire for sugar and junk foods.

5 Ways Inulin Can Improve Mental & Physical Health

Many of you will know the benefits of prebiotics, but here are the top 5 ways that inulin can improve both your mental and physical health:

1. Promotes Beneficial Gut Bacteria: Inulin serves as a prebiotic, providing nourishment for beneficial gut bacteria. By selectively feeding these "good" bacteria, such as Bifidobacteria and Lactobacilli, inulin helps maintain a healthy gut microbiota balance. A diverse and balanced gut microbiota is essential for proper gut function and communication with the brain.
2. Produces Short-Chain Fatty Acids (SCFAs): When beneficial bacteria ferment inulin, they produce short-chain fatty acids (SCFAs) as byproducts. SCFAs, such as butyrate, acetate, and propionate, have been shown to have numerous health benefits, including supporting gut barrier function, reducing inflammation, and influencing neurotransmitter production. These SCFAs can travel to the brain via the bloodstream and help regulate mood, cognition, and behaviour.
3. Reduces Gut Inflammation: Inulin has anti-inflammatory properties that can help reduce inflammation in the gut. Researchers link chronic inflammation in the stomach to various gastrointestinal disorders, as well as conditions like depression and anxiety. By reducing gut inflammation, inulin may indirectly improve the gut-brain connection by creating a more favourable environment for communication between the gut and the brain.
4. Enhances Gut Barrier Function: Research also suggests that inulin improves gut barrier function, which refers to the integrity of the intestinal lining that acts as a barrier between the gut and the rest of the body. A healthy gut barrier helps prevent the leakage of harmful substances into the bloodstream, such as toxins and pathogens. By strengthening the gut barrier, inulin may help reduce systemic inflammation and support overall gut health, positively impacting the gut-brain axis.
5. Regulates Neurotransmitters: Inulin and the beneficial bacteria it supports may influence the production and metabolism of neurotransmitters in the gut. Neurotransmitters produced in the gut, such as serotonin and gamma-aminobutyric acid (GABA), play a crucial role in regulating mood, anxiety, and stress responses. By promoting healthy gut microbiota, inulin may also produce neurotransmitters that positively influence the gut-brain connection.  

The Gut Healing Inulin Chia Pudding 

This recipe is SO simple. It does not require prep or overnight soaking, which I love because most of us have busy schedules. I have this as a breakfast/brunch or snack, depending on my day. 

Chia Pudding Recipe

• 2 tsp of Chia seeds
• 1 tsp of flaxseeds
• 1 tsp of Rejuv Digestive Complex Powder (with chicory inulin and many other gut healing pre- and probiotics)
• 1/2 cup of unsweetened plant milk with no added seed oils
• 1-2 tbsp of organic Kefir or vegan coconut yoghurt
• 1 tbsp of fresh fruits such as berries or grated apple
• 1-2 tsp of coco nibs or nuts or pumpkin seeds (garnish if desired) 

Method

1. Mix all dry ingredients with the plant milk and yoghurt, stirring quickly.
2. Let it sit for a minute.
3. Add fresh fruits and garnish with items from the list above if desired.

If you're in a rush: whip up a smoothie with 350ml plant milk, one scoop of Rejuv Vegan Chocolate Protein Powder or WelleCo Nourishing Vanilla or Chocolate Protein Powder and water/ice to taste, and you're all set.