Establish healthy eating habits and rituals with YLUMI – high-quality nutritional supplements based on tested adaptogens, medicinal mushrooms, vitamins, and minerals for radiant skin, balanced digestion, and greater well-being.

This guest post is by Katharina Döricht from the blog Tasty Katy and features a super easy and delicious recipe for gut-friendly banana bread. Katy has written for us several times before. As a holistic Ayurvedic nutritionist and health coach, as well as a consultant in gut health and plant-based nutrition, she knows exactly what's good for your gut. If you're still looking for tips or inspiration to keep your gut healthy, you should definitely read HERE .

You can find out more about Katy and her personality by clicking on the LINK.

HOW IS MY GUT DOING?

This is a question that everyone should ask themselves regularly. Especially if they have problems with digestion. Anyone who has ever suffered from digestive problems will agree that their quality of life is particularly limited. Science now knows that the gut and mental well-being are closely linked. More than 90% of the happiness hormone serotonin is produced in the gastrointestinal tract. Dopamine, which promotes performance, also has its origins in the digestive system. A total of around 20 different hormones are produced there. The nervous system lies between the esophagus and the rectum. The intestine is about 8m long. It is estimated that around 100 million nerve cells are located in the intestinal walls and transmit signals to the brain. The intestinal flora is also known in technical terms as the "microbiome". This is made up of over 100 trillion bacteria, the composition of which determines our feelings, weight and health.

With every meal, we have the opportunity to feed the bacteria in our gut. One of the causes of a diseased gut is a very one-sided diet. Many bacterial strains are essentially "starved," while others are overfed. This creates an imbalance in the intestinal flora, and the intestinal mucosa no longer remains intact. What then occurs is now referred to as "leaky gut syndrome."

If you're experiencing digestive problems, it's worth considering probiotics. These are intestinal bacteria that can restore an imbalanced intestinal flora. It's important to ensure that the probiotic contains several different bacterial strains, not just two or three. YLUMI's BELLY BEAUTY CAPSULES contain, among other things, 15 different bacterial strains that can be very helpful for intestinal health.

One of the most important nutrients for the intestines is fiber. Fiber has the ability to bind water and swell in the intestines. This stimulates digestion and helps prevent constipation, for example. It is broken down by bacteria in the large intestine. Fiber is found primarily in plant-based foods such as fruits, vegetables, legumes, and whole grains. White flour, industrial sugar, and preservatives virtually starve the intestinal flora and feed the "bad" bacteria and fungi, of which we normally only want a very small number in our intestines.

A great and simple recipe with plenty of fiber is vegan banana bread made from oats, nuts, and bananas. Their mucus-forming properties make bananas great for gut health, and ground almonds provide unsaturated fatty acids—all in all, banana bread is a real energy booster and a healthy, delicious snack.

As a special feature, I've enriched the banana bread today with CLEAN CAPSULES , which, thanks to Rhodiola Rosea, Moringa, Turmeric, Chlorella, Vitamin C, and Choline , are great for supporting fat metabolism and general vitality. The CLEAN CAPSULES can be incorporated into the dough or sprinkled on the bread after baking.

RECIPE FOR GUT-FRIENDLY BANANA BREAD

INGREDIENTS:

• 3 ripe bananas
• 1 tbsp coconut oil
• 200g ground oat flakes
• 70g ground almonds
• 200ml almond milk
• 1 pinch of salt
• ½ tsp cinnamon
• 1 tbsp apple cider vinegar
• 1 tsp baking powder
• 4 capsules CLEAN (simply twist open and use the capsule contents)

PREPARATION:

1. Preheat the oven to 180 degrees fan-assisted.
2. Peel the bananas and mash them with a fork.
3. Melt the coconut oil in a saucepan and then add all the listed ingredients to a bowl.
4. Mix the ingredients into a dough and then pour it into a loaf pan lined with baking paper.
5. Bake the banana bread in the oven for about 40-60 minutes until it reaches the desired degree of browning and then let it cool for 1 hour.
6. Enjoy and share your results with us on Instagram :)