In summer, it’s totally okay to indulge your sweet tooth every now and then – but gut health comes first! That’s why we’re reaching for delicious peaches, which are particularly juicy and full of flavor when locally grown. But peaches aren’t just delicious: they also provide a combination of fiber, water, vitamins, and plant compounds. With just a few extra ingredients, you can whip up a simple peach galette for your next summer BBQ.
Peaches in the spotlight: Best when locally grown
Are you as big a peach fan as we are? We simply can’t get enough of them in summer – especially because not all peaches are the same. They differ in color, shape, and nutrient content.
Yellow-fleshed peach
🧡 Its plant power: Carotenoids & vitamin C
✨ Why it’s interesting: Polyphenols support cellular protection
White-fleshed peach
🤍 Its plant power: Vitamin C, potassium & plant compounds
✨ Why it’s interesting: Particularly rich in flavonoids (= plant compounds)
Flat peach / Saturn peach
🪐 Its plant power: Fiber, vitamin C & polyphenols
✨ Why it’s interesting: Provides both soluble and insoluble fiber
Blood peach
❤️ Its plant power: Anthocyanins, which are antioxidant polyphenols
✨ Why it’s interesting: Anthocyanins ➡️ cellular protection
Vineyard peach
💜 Its plant power: Polyphenols, vitamin C & fiber
✨ Why it’s interesting: High in plant compounds
Nectarine
💛 Its plant power: Fiber, vitamin C, potassium & antioxidant plant compounds
✨ Why it’s interesting: Smooth, polyphenol-rich skin
What makes peaches so good for your gut?
Peaches provide both soluble and insoluble fiber. Some of this fiber reaches the large intestine undigested, where it can be fermented by beneficial gut bacteria.
The skin in particular contains numerous plant compounds. Preclinical studies suggest that peach polyphenols may positively influence the composition of the gut microbiome. In a mouse model, the abundance of certain bacteria such as Akkermansia, Alistipes, and Bacteroides increased. (1)
Recipe for our gut-friendly peach galette
Ingredients:
- 250 g peaches of your choice
- 50 g coconut blossom sugar
- 250 g buckwheat flour
- 1 egg
- 1 pinch of salt
- 120 g cold butter (or plant-based alternative)
- Flaked almonds for topping
- 4 sprigs of thyme
- Cinnamon
- Optional: honey
Preparation:
- First, prepare the shortcrust pastry: Mix the flour, butter, egg, salt, and sugar and knead into a smooth dough. Refrigerate for 30 minutes. Tip: Wrap the dough in cling film to prevent it from drying out.
- Remove the peach stones and cut the peaches into thin wedges. Roll out the dough and arrange the peach slices on top. Fold the edges inward by about 3 cm.
- Sprinkle with cinnamon and bake in the oven at 180°C (350°F) for approx. 35 minutes.
- During the last 10 minutes of baking, place the thyme sprigs on top of the peaches and sprinkle the edges with flaked almonds. Remove from the oven and allow to cool.
- For extra sweetness, drizzle with a little honey if desired.
Tip: For even more plant diversity, mix in other stone fruits, such as cherries, apricots, different varieties of peaches, or plums.
Want to find out what your gut microbiome looks like? Take the myBioma Gut Microbiome Test and get personalized tips on nutrition and lifestyle. 💡
References
- Kan J, Chen C, Huo T, Xie W, Hui Y, Liu J, Jin C. Polyphenolic-enriched peach peels extract regulates lipid metabolism and improves the gut microbiota composition in high fat diet-fed mice. Journal of Functional Foods. September 2020;72:104082.
