Today’s healthy gut recipe is Postbiotic Matcha Chia Pudding.
First, let’s talk about today’s key ingredient, matcha.
Matcha is not only known for its rich green color and earthy flavor but also for its incredible health benefits. It’s rich in antioxidants, which can help reduce inflammation and support our gut.
According to research, matcha green tea might act as a prebiotic and improve the colon environment by increasing the number of the Bifidobacterium species.
Epigallocatechin gallate (EGCG) is the primary component of matcha green tea catechins, known for its significant biological effects against obesity, atherosclerosis, and diabetes. Many studies have indicated that EGCG has the potential to prevent or alleviate obesity-related conditions by influencing the gut microbiota. The gut microbiota plays a crucial role in metabolic disorders, impacting host energy balance and immune function through molecular interactions with the host.
Additionally, microbial metabolites from the gut may reach the liver. This could trigger an immune response and make fatty liver disease worse.
Another study indicates that consistent consumption of matcha green tea, with a molar ratio of caffeine and EGCG to theanine and arginine maintained at under two, lowers stress reactions.
So don’t forget to get matcha green tea next time you are at the grocery store.
We can’t forget about R’s KOSO. This powerful fermented drink is a source of postbiotics, which are beneficial compounds produced during fermentation. They help nourish our gut microbiome, promoting better digestion and overall gut health.
I added coconut whipping cream in the video, but you can add anything you like such as regular whipping cream, greek yogurt, or some fruits.
Be sure to give this recipe a try :)
Recipe (1 servings)
Ingredients
R’s KOSO original 1 tablespoon (R’s KOSO lower sugar 2 teaspoons)
Matcha 1 teaspoon
Almond milk 1 cup
Chia seeds 4 tablespoon
Vanilla extract 1/8 teaspoon
Instructions
1. Mix one teaspoon of matcha with a quarter cup of almond milk.
2. Add the remaining almond milk, a dash of vanilla extract, and chia seeds to the matcha mixture. Give it a good stir.
3. Once mixed, let the chia pudding chill in the fridge for at least two hours, or overnight if you prefer a thicker consistency.
Happy digestion with R’s KOSO!
Recipe by Eriko Shintani
Certified holistic nutritionist/Holistic nutrition advisor
Instagram: https://www.instagram.com/vegefuldays/
References:
Monobe, M., Nomura, S., Ema, K., & Horie, H. (2019). Influence of continued ingestion of matcha on emotional behaviors after social stress in mice. Bioscience, biotechnology, and biochemistry, 83(11), 2121–2127. https://doi.org/10.1080/09168451.2019.1637713
Jin, J. S., Touyama, M., Hisada, T., & Benno, Y. (2012). Effects of green tea consumption on human fecal microbiota with special reference to Bifidobacterium species. Microbiology and immunology, 56(11), 729–739. https://doi.org/10.1111/j.1348-0421.2012.00502.x
Liu, X., Zhao, K., Jing, N., Kong, Q., & Yang, X. (2021). Epigallocatechin Gallate (EGCG) Promotes the Immune Function of Ileum in High Fat Diet Fed Mice by Regulating Gut Microbiome Profiling and Immunoglobulin Production. Frontiers in nutrition, 8, 720439. https://doi.org/10.3389/fnut.2021.720439
