3 anti-inflammatory shots for gut health and immunity (ready in 5 minutes)

Most wellness shots look healthy on the shelf, but generally they're just made up of sugary fruit juice. I'm going to show you three shots you can make at home in less than 5 minutes using whole

ingredients that actually lower inflammation and support your gut. Even

as a medical doctor who's trained in nutrition, I still have to remind myself not to get pulled in by marketing like this. Because look, I get it. Who

this. Because look, I get it. Who

doesn't want better energy, better immune health? I mean, there's all these

immune health? I mean, there's all these different boosting terminology that makes it feel super accessible and quick, but when you read the label, you actually recognize it's mainly juice,

which is essentially stripped of its fiber. That basically means you're left

fiber. That basically means you're left with the sugar and not much else. But

saying that, I do like the idea of a wellness shot as sort of a way to get myself back on track. Maybe I've been eating out a bit more than usual, I haven't been sleeping well, or just not

hitting my fiber goals. This is a very simple formula for how you can make your own wellness shots in batch to enjoy throughout the week. You want to start off with fruit or veg, frozen or fresh.

It's totally fine. A fiber booster. I'm

using milled flax or milled chia as my go-to. An anti-inflammatory ingredient,

go-to. An anti-inflammatory ingredient, ginger, lemon, turmeric, lime. There are

so many different options. And then

choose your liquid, either water or keir if you're looking for extra gut benefits. The easiest one to start off

benefits. The easiest one to start off with, in my opinion, is my anti-inflammatory mango shot. It's

something that is sweet, but still gives you those anti-inflammatory benefits when you really feel that you need something to help you along. For these

wellness shots, I'm using a bullet blender. Now, a lot of the shots that

blender. Now, a lot of the shots that you find that you can make at home usually require a Vitamix, which is super expensive. Not a lot of people

super expensive. Not a lot of people have them. These shots only require a

have them. These shots only require a simple neutra bullet. Peel off the skin of the ginger. Roughly chop the ginger.

Got the lime. We're going to start off with mango. Now, a lot of people just

with mango. Now, a lot of people just think of mango as sugar. And whilst it is super sweet, it does hide a secret chemical called mangaperin, which is unique in mango. You find it

concentrated in the peel and the seed.

But the flesh also has some of this stuff as well. In fact, researchers are so intrigued by this, there's a paper calling it a natural miracle against lifestyle related disorders. Now I

personally wouldn't say mango is miraculous but it does have fiber, vitamin C, vitamin A as well as mangaperin and probably some other polyphenols that we have yet to

discover. 200 g. Next is flax. Now if

discover. 200 g. Next is flax. Now if

you follow me on social media, you'll know that I have flax seed almost every single day. It is an incredible

single day. It is an incredible ingredient that is high in fiber, has got some plant-based protein in as well, and it has a really interesting chemical called SDG. Can't pronounce it still.

called SDG. Can't pronounce it still.

Seco is luricol diglycoside.

This is the longest word I've ever seen.

And I love this chemical even though I can't pronounce it because it's been shown to have anti-inflammatory effects in a multitude of papers for anti-inflammatory benefits that are actually going to work. This is one that

I go for. 3 tablespoons of flax. You can

find flax in different forms like whole seed form. I opt for the mil flax form

seed form. I opt for the mil flax form because the fatty acids are a lot more accessible and those lignans are a lot more accessible and that's where you get those gut health benefits and the potential benefits for your heart as

well. Always keep your flax in the

well. Always keep your flax in the fridge as well if you're buying it pre-milled. That way it locks in a lot

pre-milled. That way it locks in a lot more of the nutrition. Ginger, it's been used for millennia. There are so many different compounds in the ones that we always talk about are ginger rolls and

shaolles. It has a direct

shaolles. It has a direct anti-inflammatory effect. It may even

anti-inflammatory effect. It may even reduce things like cholesterol and it's going to give that zing at the back of your throat when you have this in a wellness shot. In that goes bit of lime.

wellness shot. In that goes bit of lime.

Using it mainly for flavor, but it will give some more citrus notes, vitamin C, and flavonoids that we also know are great for your overall well-being,

reducing inflammation. 200 m of water.

reducing inflammation. 200 m of water.

Sounds great.

That is nicely blended right there.

You've got this beautiful shot that feels like sunshine in a glass. It's

sweet, slightly tangy, great for your gut and immunity. And this is the one I reach for when I'm feeling under the weather or a bit achy. And honestly, it tastes incredible. If your gut needs a

tastes incredible. If your gut needs a little bit of TLC, this is the fruit shot I would reach for. It's got fiber and probiotics in every sip. We're going

to start with mixed berries. These I

always have in my freezer. If you've

ever watched any videos from the doctor's kitchen, you'll know that I absolutely love getting berries in every day. Whether it's a snack, whether it's

day. Whether it's a snack, whether it's in a shot like this, they're packed with anti-inflammatory antiscyins. They'll

anti-inflammatory antiscyins. They'll give you fiber that will feed your gut.

That in turn supports your immune system, and they're even linked to sharper brains as well. So, they will help you age better. And if you are worried about sugar in fruit, which I

don't believe many people should be, berries are naturally lower in sugar than other fruits that you can find.

Turmeric is another anti-inflammatory ingredient that I'm going to be using.

If you can get fresh turmeric, the flavor is phenomenal. You could just simply use half a teaspoon or so of ground turmeric, but I like to go fresh wherever I can. It's from the same

family as ginger, packed with curcumoids that we know are anti-inflammatory. And

we're going to roughly chop it up.

Berries go in. Little bit of turmeric.

Chia is absolutely fascinating. When you

combine it with a liquid like water, it basically creates this mucelage which is phenomenal for your gut. It helps your microbes create the cushion layer. It

supports that gut barrier. It's also

rich in plant-based omega-3s, fiber, protein, and it's been shown to reduce inflammation. It's a real allrounder

inflammation. It's a real allrounder ingredient, which is why I love it so much. In that goes. But the real star of

much. In that goes. But the real star of this shot is keir. Keir is a fermented dairy product. It's packed with live

dairy product. It's packed with live microbes like yeasts and acetic bacteria. It is phenomenal at reducing

bacteria. It is phenomenal at reducing inflammation and it's one of those allrounder ingredients that you need to consume if you're in the business of looking after your digestive health. The

important thing is to look for an unflavored keir. Unfortunately, a lot of

unflavored keir. Unfortunately, a lot of companies are adding sugar to keir, flavor enhancers to keir because it does have quite a tangy, zingy taste. That is

because of all the lactic acid and the other bacterial properties that you find in this product. It's a good thing.

Blend it all together and you've got a vibrant purple shot that's got fiber and probiotics all in one shot. This is like a mini punchy smoothie. You got that lactic tang from the keier. Beautiful

sweetness from the berries, not too much. You can't really taste the

much. You can't really taste the turmeric too much, but there is like an earthy burn at the back of my throat.

This is delicious. Great for your gut and anti-inflammatory. But if you're

and anti-inflammatory. But if you're serious about looking after your gut, you have to look after your mind because what's good for your mind is actually great for your gut. And that's why we're

teaming up with Better Help on this video's paid partnership. You see, since becoming a dad, I'm still finding my rhythm with family life, filming, and growing the doctor's kitchen. Even with

great food habits and these gut shots we're making today, there are times where I just feel stretched or overwhelmed. And when that happens, I go

overwhelmed. And when that happens, I go back to my toolkit, breath work, getting outside and importantly talking things through. I remember this one time I was

through. I remember this one time I was talking things through with a loved one and I just felt this shift like nothing changed externally, but I suddenly saw

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And that's why I really like what BetterHelp does. They make it easier to

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This isn't as sweet as the mango. And if

you're looking for something that is low sugar, the green one is for the hardcore health optimizers. If you've had a heavy

health optimizers. If you've had a heavy weekend, you're run down, you're not able to get greens in easily. It's a way to get fiber, those anti-inflammatory products that you find in greens, and

hydration all in one shot. We're going

to start with spinach. I've got frozen spinach here, and it's one of those ingredients that doesn't get that much attention because it's so commonly found. It's not as funky as moringa or

found. It's not as funky as moringa or some of the lesserk known greens.

Spinach is high in nitrates, which can be converted into nitric oxide that helps your blood vessels dilate. It's

great for blood pressure and overall cardiovascular health. There's research

cardiovascular health. There's research showing that leafy greens like spinach can support your memory, cognitive health, and the fiber is going to support your gut. cucumber. It's not as

flashy as the other ingredients, but it's sort of like drinking a glass of water in food form. It is super hydrating with over 95% of water. I'm

going to take the skins off just because it just makes it slightly less fibrous, but I wouldn't throw these away. I'd put

these into salads. It's just that when I'm blending it in a bullet blender like this, I don't want those extra fibrous bits that will just sort of clunk up everything. In that goes. And of course,

everything. In that goes. And of course, for those extra anti-inflammatory effects, we're going to go with ginger.

Oh, I'm gonna use my little lemon squeezer. How flashy am I?

squeezer. How flashy am I?

>> This honestly is pretty hardcore. It is

for the health optimizers. We're not

putting any sugar in this whatsoever.

For those extra gut health benefits, we're going to add chia. You could add flax if you want. Top it up with some water.

Look at the color of this. Yeah, buddy.

Just looking at this, you know this is going to be good for you.

Anti-inflammatory ginger, lovely sourness from the lemon, no sugar whatsoever, and honestly, that cucumber is delicious. And if you're looking to

is delicious. And if you're looking to cut down sugar yourself, I'll show you some of my favorite sugar swaps in the next video. Just click right there.

next video. Just click right there.