Dr Karan Rajan, an NHS surgeon and educator, has shared a simple three-ingredient recipe that can support muscle maintenance and gut health. The recipe, which goes viral on TikTok, uses frozen raspberries, chia seeds, and an optional dollop of honey.
To make it, microwave 80g of frozen raspberries for 30 seconds, then mash them. Stir in one tablespoon of chia seeds until the mixture thickens to a jam-like consistency. Add honey if desired. The result can be used as a jam or topping for yoghurt, preferably kefir for extra gut health benefits.
Dr Rajan highlights that the recipe is high in fibre, protein, and the three Ps: prebiotics, probiotics, and polyphenols. The raspberries provide antioxidants and 5g of fibre, while the chia seeds add another 5g of fibre and mucilage that nourishes the colon.
He emphasises that fibre is often overlooked but essential for health, regulating hormones, metabolism, appetite, gut microbiome, mood, and bowels. The recommended daily fibre intake is 30g, but most people consume less than 20g.
