In an area where sugary snacks are omnipresent, a British surgeon relies on a very simple recipe to take care of his health on a daily basis.
Dr Karan Rajan, NHS surgeon, followed by over five million people on TikTok and author of This Book May Save Your Lifepopularized a three-ingredient preparation. Its objective: to nourish the intestinal microbiota while helping to preserve muscle mass.
Dr Karan Rajan’s 3 ingredients for a healthy microbiota
This recipe combines raspberries, chia seeds and kefir yogurt. The doctor describes it as “a super combination rich in fiber, protein and the three Ps: prebiotics, probiotics and polyphenols.
Each serving provides approximately 10 g of fiber. This is almost a third of the daily target of 30g, while most adults consume less than 20g. This snack can therefore easily find its place at breakfast or as a snack.
To prepare it, simply heat 80g of frozen raspberries for 30 seconds in the microwave, then mash them. In an interview with the British newspaper The IndependentDr. Karan Rajan explains that “a dark red color indicates that they are a rich source of the antioxidant anthocyanin.”
He adds: “this supports the beneficial microbes in your gut, and this amount of raspberries also contains 5g of fiber“. According to him, it is a real asset for nourishing intestinal bacteria.
He then advises adding a tablespoon of chia seeds. “Just one tablespoon of chia seeds is enough to thicken the mixture to a jam-like consistency“, he explains.
The surgeon continues: “It also provides five grams of fiber and mucilage that your intestinal bacteria can ferment to nourish your colon.”
An ideal breakfast snack, according to the surgeon
Dr. Karan Rajan says you can add “an optional spoonful of honey for extra sweetness.” The mixture can then be used as a homemade “jam”.
He recommends putting it on top of about 250g of kefir yogurt. This fermented food provides probiotics as well as a good quantity of proteins, useful for maintaining muscle mass.
For breakfast or after a workout, this bowl combines fiber from fruits and seeds, sugars naturally present in raspberries and beneficial bacteria from kefir.
Why the doctor focuses on fiber for intestinal and muscle health
For Dr Karan Rajan, this recipe brings together two essential elements: protein and fiber. “Protein and fiber are both essential“, he recalls.
He also believes that ““The average person probably gets enough protein and nowhere near enough fiber.”
The surgeon concludes by reminding that an adult should aim for around 30 g of fiber per day. However, according to him, “most people eat less than 20g“.