3 Sweet Treats That Your Gut Bacteria Will Love

blood sugar chai tea gut health healthy desserts healthy treats nutrition Nov 03, 2021

I'm sure you have heard about how important it is to keep your blood sugar levels in check for optimal health. When we regularly eat foods that make our blood sugar spike, we can experience a lot of issues, including:

  • compromised gut microbiome
  • metabolic dysfunction
  • chronic inflammation and a compromised immune system
  • disruptions in our hormonal systems

And much more. AND it's not just processed foods or sugars that do this to us. Everyone is different - a banana might set one person off and not another.

So I want to give you my 3 of my favorite sweet treats that not only taste good, they actually contain fiber and nutrients that your gut bacteria LOVE.

Here are the recipes:

Honeynut Squash Pudding

Did you know honeynut squash was created in the early 80's by a professor at Cornell University? It's a cross between butternut squash and buttercup squash. It tastes absolutely delicious...but this could work ok with butternut squash if you can't find honeynut.


  • As many squash as you like, cut in half, seeds scooped out
  • Olive oil for roasting
  • Cream or milk of choice: I used Califa Farms Coconut Almond Milk
  • Local Maple Syrup: Mine is from North Hadley Sugar Shack, MA
  • Cinnamon


  • Roast the squash with the inside facing up in a 425 degree oven until soft (about 20-25 minutes)
  • When the squash has cooled, scoop it out and add to a bowl or saucepan on medium-low heat.
  • Add cream or milk to the desired consistency and taste you like.
  • Drizzle a small amount of maple syrup on top.
  • Add as much cinnamon as you like.


  • It's low in calories but high in nutrient density: the fiber (7 grams in one cup cooked) is a prebiotic for your gut microbes and the vitamins and minerals make your body work correctly (vitamin A, beta-carotene, B vitamins, calcium, potassium, and zinc).
  • It's real food, there are no processed sugars, and pure maple syrup has antioxidants and nutrients (just use a little bit to keep blood sugar stable).

Dr B's Snickers Bites

Ok so this one is from the book Fiber Fueled, written by Dr. Will Bullsiewicz, MD, MSCI, aka "Dr. B". He is a leading gastroenterologist on the cutting edge of gut microbiome science and heals a lot of people with gut issues other docs have failed at (don't even get me going about mainstream medicine...!). He claims this recipe tastes like a snickers bar and I TOTALLY AGREE! Snickers was my favorite candybar when I was a kid, and so I'm happy to have found this treat packed with nutrients, antioxidants, and fiber:


  • Organic dates (pitted, or you can pit them yourself)
  • Organic dark chocolate chips
  • Organic crunchy peanut butter


  • Fill the pitted date with a small scoop of peanut butter, and add a few chocolate chips.
  • Enjoy. That's it.


  • I'll say it again: fiber, nutrients, antioxidants, real food.

Golden Chai Latte

The herbs and spices that go into a chai tea are what make it good for you. They may aid with digestion, blood sugar regulation, metabolic processes, and improve heart health. Here is my version:


  • 8 oz Milk (I use organic almond milk)
  • 4 oz filtered water
  • 3 tbl. or 3 tea bags of black tea of choice
  • 1 tbl. Chopped fresh ginger root (coarse)
  • 1 tsp. Chopped fresh turmeric root (coarse)
  • 1 tsp. Garam masala spice (cardamom, cinnamon, cloves, cumin, black pepper, coriander)
  • 1 dash of (extra) cinnamon
  • 1 tsp. local honey (I use The Shelburne Honey Company)
  • Bring milk, water, ginger and spices to a gentle boil, then turn down the heat to simmer and add the tea bags or loose leaf tea for 3 minutes. 
  • Remove tea bags or strain if using loose leaf. Add honey and dash of cinnamon to taste.


  • I'll say it again: fiber, nutrients, antioxidants, real food.....!
I hope you found this helpful - please share with someone you think will benefit from this information.
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Thanks for reading!