2 Thanksgiving Dessert Recipes to Help Your Gut

With Thanksgiving upon us, it’s time to take a step back, relax, and eat. 

But between eating different foods and traveling, your stomach might be doing some weird and funky things. It’s hard to stay on a normal digestive schedule when your diet and habits are all a bit out of whack. 

I have 2 go-to dessert recipes I love to make during the holidays. They are delicious and eternal crowd-pleasers, but they’re also more nutrient-dense than some other desserts. It’s nice to know I’m still indulging and eating delicious food, but also giving my body some of the things it needs, like fiber! These recipes:

  • Are naturally gluten-free
  • Contain fruit, which adds more fiber and micronutrients to your diet

Caramel Oranges

This recipe is simple, but don’t underestimate it. The oranges and caramel sauce come together to deliver a bright and not-too-sweet dessert. The oranges are best served over plain greek yogurt (vanilla greek yogurt is also good).


  • 8 medium oranges (Navel or Cara Cara are best)
  • 214 g (1 cup) white sugar
  • 2 cinnamon sticks
  • 2 T salted butter


  1. Juice 2 of your oranges. You need ¾ cups of juice. If you don’t have enough, simply add water until you have ¾ cups of liquid.
  2. On the 6 oranges you have left, slice off ½ inch from the top and bottom of each. 
  3. Place each orange on the flat end you’ve cut off. Then use a knife to cut off the peel. Remove all white pith as well, as the pith is very bitter. 
  4. After all the peel is removed, cut the orange into thin rounds. 
  5. Place all orange rounds into a 13 x 9 pan in a single layer. 
  6. In a medium saucepan, mix ¼ cup of the juice you just squeezed, sugar, and cinnamon. Bring it all to a boil (medium-high heat). 
  7. Continue to cook, swirling and stirring every so often until the sugar starts to turn a golden color at the edges. This will take 3-5 minutes.
  8. Reduce your heat to medium-low and keep cooking, continuing to swirl, until the mixture is a copper color. This will take 1-3 minutes.
  9. Remove your mixture from the heat and add the butter. Whisk until everything is melted. 
  10. Add about ¼ cup of your orange juice and whisk until smooth (it will steam and bubble, but this is okay!). Then add the reset of your orange juice and whisk until everything is fully combined, 
  11. Your caramel may start to harden and stick. If this happens, just put it back on the heat for a minute or two so soften. 
  12. Pour the caramel over the oranges. Discard the cinnamon sticks. Cover and refrigerate for 3-6 hours. 
  13. To plate, layer on top of greek yogurt in a small bowl. I love to garnish with roughly chopped pistachios and a light sprinkle of cinnamon. Add a drizzle of extra caramel from your pan for extra flavor. 

I love this dish paired with Pineapple Mango prebiotic soda. It adds extra fiber for my gut, and the fruity flavor pairing is perfect!

Chocolate + Rum + Prune Cake

This cake is the perfect boozy and decadent dessert for your table this Thanksgiving. The molasses and rum give it tons of flavor and a perfect texture.


  • 9 T salted butter (1 T softened)
  • 8 oz pitted prunes
  • ⅓ cup dark rum
  • 1 T molasses
  • 12 oz bittersweet chocolate
  • 6 large eggs, separated
  • 125 g (⅓ cup + ¼ cup) white sugar
  • ½ teaspoon salt


  1. Heat oven to 325°. Place your rack in the middle position. 
  2. Grease a 9-inch springform pan with 1 T of softened butter.
  3. Combine prunes, rum, and molasses in a microwave safe bowl (at least 2 cup capacity). Put in microwave for 45-60 seconds, until the rum bubbles. Then let the mixture sit for 15 minutes, stirring occasionally.
  4. In a medium saucepan, melt remaining 8 T of butter on medium heat. 
  5. Remove from heat and mix in chocolate until melted and smooth.
  6. In a large bowl, whisk together egg yolks and 71 grams (⅓ cup) sugar until it’s pale and glossy. This will take about 30 seconds. 
  7. Then, slowly add the chocolate mixture and whisk everything until smooth. 
  8. Stir in the prune mixture.
  9. Whip your eggs whites and salt on medium-high until they are light and foamy. This will take about 1 minute.
  10. Continue mixing while you add the rest of the sugar (54 g or ¼ cup). Keep whipping until the egg whites hold soft peaks. 
  11. Whisk about ⅓ of the egg whites into the chocolate mixture. Fold the rest of the egg whites in until your mixture is just barely blended. It should look marbled. 
  12. Put your batter into your springform pan. Bake until the edges are firm and cracked, 35 – 40 minutes. The center should still wobble a little when you take it out. 
  13. Cool for at least 1 hour before serving. 

The All-Time Best Dessert for Your Gut

The best dessert is the dessert you love; the one that lets you connect with friends and family and create memories. 

Don’t stress if you’re eating a lot of foods you wouldn’t normally eat. Your gut was made to adjust and adapt. If your gut needs a boost, try a prebiotic soda. This one from Mayawell can help get your gut back on track:

  • 5g fiber
  • 40 calories or less
  • No added sugar