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