Dr Karan Rajan, a doctor and educator with over five million TikTok followers, has shared a simple three-ingredient recipe to support gut health and muscle maintenance. The recipe uses frozen raspberries, chia seeds, and optional honey, offering a high-fibre, high-protein option that also provides prebiotics, probiotics, and polyphenols.
To prepare, microwave 80g of frozen raspberries for 30 seconds, then mash them to desired consistency. Stir in one tablespoon of chia seeds until the mixture thickens to a jam-like texture. For extra sweetness, add a dollop of honey. The mixture can be used as a jam or topping for yoghurt, with kefir yoghurt recommended for additional gut health benefits.
Dr Rajan emphasises the importance of fibre, noting that most adults consume less than the recommended 30g daily. He states that fibre supports hormones, metabolism, appetite, gut microbiome, mood, and bowel health. This recipe provides 10g of fibre from the raspberries and chia seeds combined, along with antioxidants from the berries.
