A gut-healing, refreshing dessert easy on the tummy.

So many of my clients love to have a sweet snack to round off their meal but eating fruit or sugary foods after a large meal can often cause excess bloating and discomfort.

Enter gut-healing jelly!

You can scroll straight down for the recipe or have a read first about why it’s so good for your gut.

Some basic science

First let’s start with the difference between collagen and gelatine*, as the terms are often used interchangeably.

*gelatine is the UK spelling and gelatin is the US spelling, in case you’re wondering.

Collagen, the ‘glue’ that holds the body together, breaks down into gelatine. Gelatine is effectively cooked collagen.  It contains the amino acids (building blocks of protein) proline, glycine, glutamine & alanine.  It also provides minerals such as calcium, magnesium, phosphorus, potassium & other minerals which are easily absorbed by the body.

Let’s start with some benefits:

• Promotes healthy digestion by healing & sealing your (leaky) gut
• Reduces joint pain & inflammation
• Promotes strong & healthy bones
• Inhibits infection caused by cold & flu viruses
• Fights inflammation
• Promotes healthy skin, hair & nail growth
• Known as anti-ageing

If you’re a bone broth fan, gelatine is the ‘jelly’ consistency of the broth that appears when refrigerated.   It’s this sticky collagen that reduces as we age, causing skin, joints and other body parts to become drier, thinner and weaker.  Shucks!  Don’t panic, once you’re done reading this you’ll discover a tasty way to get the gelatine in!

Protein to the rescue

As far back as a 1908 textbook, it was believed that gelatine was beneficial to anyone with digestive disorders including coeliac disease.  Pure gelatine has no carbohydrate or fat content but is classed as a protein.

It was understood that carbohydrates were fermented by our digestion. When replacing carbohydrates with complete proteins (meat, fish etc.) there was a risk of protein putrefaction (fermentation – think rotten smells!).  However, gelatine an incomplete protein (it does not have the 10^th amino acid tryptophan) was easily absorbed within the digestive tract supplying energy without the fermentation.  Science understood this 112 years ago!  Later in the last century, it was believed that by having it in the diet, food intolerances may be better tolerated as the gelatine seals a ‘leaky gut’.

Collagen has 9 amino acids which all have excellent healing effects in the body, but this blog is focusing on glycine.  This awesome amino acid strengthens the gut lining and lowers inflammation by balancing digestive enzymes and stomach acid and is therefore used to improve gut, joint, cardiovascular, cognitive, digestive and skin health. What a powerful nutrient!

Collagen makes up:

• 75% of your skin (your largest organ)
• 90% of your bone mass
• 70% of your joint cartilage
• 85% of your tendons

When you have ample collagen, your skin, bones, connective tissues, cartilage, joints, and gut barrier can be stronger, flexible and healthier.  Which makes it an excellent tool in your toolbox if you have aches and pains or injuries as well as gut issues. Not to mention look younger!

This benefits your tummy

Focusing on its role in the gut, glycine is the master at regulating inflammation in your gastrointestinal tract (including your stomach, small intestine and large intestine) due to its anti-inflammatory properties. It can modulate the gut flora and protect against pathogens. It also helps strengthen the gut lining which is key to tolerance to foods.

Gelatine gives your digestive system a much-needed rest, which is important if you have digestive issues.

With no further ado, here’s the very simple recipe.

Ingredients

100% gelatine

Try Planet Paleo 100% pure gelatine

100% grape juice without sugar and sweeteners added

Try Welch’s 100% pure purple grape juice concentrate or Sainsburys red grape juice concentrate

Method:

1. Take a large glass container (at least 8 cups/1680ml capacity) and pour in 1 cup (210ml) of cold water
2. Add 4 tablespoons of gelatine and stir
3. Let dissolve for 2 minutes
4. Take 3 cups/630ml of freshly boiled water and pour into the glass container straight from the kettle
5. Stir well to disperse all the gelatine
6. Pour in 4 cups/840ml of grape juice and stir again
7. Refrigerate to set ideally overnight.

Best served straight from the fridge.

Suggested Reading: For a gut-healing recipe for a savoury palette, read the Bone Broth Blog

For more easy recipes, my 14 Day Gut-Friendly Meal Plan with over 50 recipes for breakfast, lunch, dinner, snacks, drinks and condiments aims to reduce symptoms such as bloating, abdominal pain & inconsistent bowel movements. It may also you to increase energy and improve your mood. I’ve done all the work for you – you’ll never be stuck for ideas.

Jane Barrett is a registered nutritionist and expert in digestive health helping women & children with digestive issues take control of their health through food. She offers support through meal plans, online courses & personalised 1:1 programmes on Zoom.