Dr Karan Rajan, a doctor and educator, has made it his mission to simplify the science of wellbeing and offer low-cost, actionable health advice. His approach has earned him a following of more than five million on TikTok, and his new book, This Book May Save Your Life, collects everyday health hacks to help people worry less and live better.
One of his favourite recipes is a remarkably simple three-ingredient combination that supports both muscle maintenance and gut health. To make it, microwave 80g of frozen raspberries for 30 seconds, then mash them to your preferred consistency. Stir in one tablespoon of chia seeds until the mixture thickens to a jam-like texture, and add an optional dollop of honey for extra sweetness.
Dr Rajan explains that the combination is high in fibre, protein and what he calls the three Ps: prebiotics, probiotics and polyphenols. The deep red colour of the raspberries indicates they are rich in the antioxidant anthocyanin, which supports beneficial gut microbes. This portion of raspberries also contains 5g of fibre, while the chia seeds provide another 5g of fibre and mucilage that gut bacteria can ferment to nourish the colon.
The doctor is a strong advocate for fibre, arguing that it offers the greatest return on investment for most people. He notes that the recommended daily allowance for dietary fibre is 30g for adults, yet most people consume less than 20g. Fibre plays a role in regulating hormones, metabolism, appetite, the gut microbiome, mood and bowel function, among other processes.
The finished mixture can be used as a jam or as a topping for yoghurt, with kefir yoghurt preferred for additional gut health benefits and a protein boost.
