Gluten-Free and Vegan Pumpkin Bread

Fall wouldn’t be complete without something pumpkin-flavored. This gluten-free and vegan pumpkin bread is perfect for those avoiding gluten and dairy. It's lightly spiced, naturally sweetened, and packed with gut-friendly ingredients that support digestion.

Ingredients:

• 1 can of mashed pumpkin 
• ¼ cup of avocado oil 
• ¼ cup of maple syrup or honey 
• Vanilla extract or vanilla bean paste 
• 1 cup of gluten-free all-purpose flour (or oat flour) 
• Cinnamon 
• Ginger 
• Nutmeg 
• Cardamon 
• Clove
• 1 tsp baking powder
• ½ tsp baking soda 
• Protein powder
• Almond milk 
• Vanilla extract 

Instructions: 

1. Preheat the oven to 400°F (200°C).
2. Add 1 can of mashed pumpkin to a medium bowl.
3. Add ¼ cup of avocado oil. 
4. Add ¼ cup of maple syrup or honey. 
5. Add a generous amount of Vanilla extract or vanilla bean paste. 
6. Mix wet ingredients. 
7. In a different bowl, add 1 cup of gluten-free all-purpose flour (or oat flour). 
8. Add a dash of cinnamon, ginger, nutmeg, cardamon, and clove to the flour mixture.
9. Add 1 tsp baking powder to dry ingredients.
10. Add ½ tsp baking soda to dry ingredients.
11. Mix dry ingredients. 
12. Add dry ingredients to the wet ingredients and mix together.
13. Add mixture to a buttered bread pan. 
14. Bake at 400 degrees for 30 minutes or until cooked through. 
15. Add glaze (combine protein powder, almond milk, and vanilla extract). 
16. Top with cinnamon and enjoy! :) 

Gut Health Benefits of ingredients:

1. Pumpkin

Pumpkin is a fall favorite and a highly nutritious food with several gut-friendly benefits.

Gut Health Benefits:

• High in soluble fiber: Pumpkin is rich in soluble fiber, which absorbs water and forms a gel-like substance in your digestive system. This helps slow down digestion, promote satiety, and regulate bowel movements, which is beneficial for both constipation and diarrhea.
• Promotes gut flora: The fiber in pumpkin acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is essential for overall digestion, nutrient absorption, and immune function.
• Soothes digestion: Pumpkin is easily digestible and can be a soothing option for those with sensitive digestive systems. Its soft texture and high water content make it gentle on the stomach and intestines.
• Rich in vitamins and antioxidants: Pumpkin is packed with vitamins A and C, as well as antioxidants like beta-carotene, which can help reduce inflammation in the gut and support the integrity of the gut lining.

2. Gluten-Free All-Purpose Flour

Gluten-free all-purpose flour is a staple for those with celiac disease or gluten sensitivity, providing an alternative to traditional wheat-based flours. Its impact on gut health depends on its specific blend of ingredients, but most gluten-free flours offer several benefits.

Gut Health Benefits:

• Gentle on the gut: For individuals with celiac disease or non-celiac gluten sensitivity, traditional gluten-containing flours can trigger inflammation, bloating, and digestive discomfort. Gluten-free all-purpose flour eliminates this trigger, promoting easier digestion and reducing gut irritation.
• Made from nutrient-dense ingredients: Gluten-free flours are often made from a blend of gut-friendly ingredients such as rice flour, almond flour, tapioca starch, or sorghum. These ingredients are generally easier to digest and provide a range of nutrients.
• Almond flour, for instance, is high in fiber, protein, and healthy fats, all of which support digestion and help balance blood sugar.
• Rice flour is a light, easily digestible option, making it less likely to cause bloating or digestive discomfort.
• Lower in FODMAPs: Many gluten-free flours are lower in FODMAPs (certain types of carbohydrates that can cause gas and bloating in individuals with IBS). This makes gluten-free flour blends a safer option for those following a low FODMAP diet.

Together, pumpkin and gluten-free all-purpose flour can be used to create gut-friendly baked goods, offering fiber, nutrients, and easy digestion without triggering gut sensitivity or inflammation.