Try these festive gut-friendly treats



Did you know that a healthy gut is important for your mental well-being? With experts making a connection between the gut and the brain, the focus has been on the microbes that live inside the human stomach. Sreemathy Venkatraman, gut health practitioner and clinical dietitian, says, “The gut and the brain are constantly connected by the vagus nerve (a nerve component that oversees various bodily functions). So the gut microbes (trillions of good bacteria) need to be diverse for the connection to be good. It impacts energy, mood, anxiety, and depression levels.

As the holiday season approaches, experts suggest you don’t give in to temptation and instead change your party diet for the good of your gut. How? ‘Or’ What? We have what you need. Here are some quick and fun recipes.


Hydrate and detoxify with vitamin alkaline water. Sip this instead of sugar-laden drinks.


  • 1 lime wedge
  • 5-6 mint leaves
  • 1 inch of ginger with the skin on
  • Fruit peels (such as pineapple, guava)
  • 1 liter of water
  • Organic honey or coconut sugar to taste


Soak all the ingredients for 24 hours in a liter of water

Filter the infused water and store in a bottle

Add honey or coconut sugar to taste

You can also add orange essential oil or lime juice for added flavor.


A healthy and tasty drink that is sure to cheer you up.


  • 1 liter of water
  • 1/2 tablespoon of apple cider vinegar
  • 1/2 tablespoon ground cinnamon
  • 1/2 teaspoon ground turmeric l
  • A pinch of pepper l 1/2 teaspoon of chia seeds
  • 1/3 cup kefir water (a fermented and carbonated drink that is produced from water kefir grains)
  • Organic honey or coconut sugar to taste

Add all the ingredients mentioned above and mix well

Remove the chia seeds after 10 min (they can then be eaten at any time)

Add organic honey or coconut sugar to taste

Dilute this tonic in a little water before consuming it


Gut Booster Salad With Miso Umami Dressing

This herbal salad helps maintain the well-being of the microbes that live inside the human gut.

Ingredients – Salad
l 1 beet, cut into spirals l 1 carrot, cut into spirals l 1 radish, cut into spirals l 1 medium-sized cucumber, cut into spirals l 1/2 zucchini, cut into spirals l 1/4 inch grated ginger l 1 cup of moong sprouts

l 30 g chopped yellow pepper l 1 medium tomato, chopped l A handful of cilantro and mint leaves

Ingredients – Miso Umami Dressing

l 1 tablespoon miso paste l 1 teaspoon apple cider vinegar or any vinegar l 1 inch piece of grated ginger l 1 teaspoon sesame oil (optional) l 1 teaspoon 1/2 teaspoon honey / liquid jaggery l Salt / Himalayan pink pepper (optional) l 1 bird’s eye pepper (optional)

Method – Miso Umami Dressing

Combine all the ingredients, except the sesame oil, in a bowl

Mix well l Slowly incorporate the sesame oil until it begins to emulsify

Add salt and pepper if desired l Store in an airtight glass jar

Method – Salad

Mix all the vegetables together

Pour the Miso dressing over it and mix

Garnish with pomegranate, lemon zest and a few mint leaves

Serve as fresh


Backyard millet or Sama Dhokla

Choose festive namkeens wisely – go for dhoklas instead of fried snacks. “Dhokla is healthy not only because it is steamed and high in protein, but also because it is a fermented food that gives you healthy gut flora, aiding digestion,” says nutritionist Dr Nikita Suresh. .


  • 1 cup of sama or backyard millet
  • ½ cup sour milk l Salt – to taste
  • 1 teaspoon of fruit salt
  • Juice of half a lime
  • 1 teaspoon of sugar 1 ½ inch of ginger
  • A few green peppers

Soak 1 cup of sama overnight

Mix the soaked sama with half a cup of curd and grind in a blender until smooth

Add a pinch of salt, 1 teaspoon of fruit salt, the juice of half a lime, 1 teaspoon of sugar, crushed ginger and green peppers to the dough

Pour the dough into a greased plate and steam the dhokla for 20-25 minutes

Heat oil in a skillet. Temper the mustard seeds, curry leaves and green peppers

Pour this seasoning over the dhokla, garnish with cilantro

Serve hot with mint chutney


Ladoo with fruits and nuts

Rich in fiber, the ingredients of these

energy balls help with gut health and its



  • 200g seedless dates
  • 85g chia seeds
  • 50g almonds
  • 2 tablespoons of unsweetened cocoa powder

Mix all the ingredients for 1 minute on low speed in a blender

Take a small portion of the mixture and make 1-1.5 inch balls. You can also coat them with matcha powder or dry grated coconut powder.

(Recipes by Mariam Begg, Dr Nikita Suresh)

Foods that are bad news for your stomach
Sugar in all its forms

Artificial sweeteners



Trans fat in packaged foods


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