Let’s talk about gut health. Not the trend-led kind, but the real-life kind - the kind you notice on those weeks where you just feel a bit off. A little sluggish, a bit bloated, not quite yourself. Everything feels slower, heavier, and your usual rhythm just isn’t flowing the way it normally does.
It’s so common. Too much stress, a lack of sleep, a few too many coffees, travel, not quite enough fibre - it doesn’t take much to knock things out of balance.
The good news? You don’t need a full reset or fancy supplements to get back on track. By eating enough veggies, you’re already half way there – they’re full of fibre and, most importantly, feed your gut microbiome. The more diverse the range of veggies, the more gut microbiome fed!
To help you get started, we’ve put together gut-loving recipes below for you to try, plus some everyday habits for a healthier gut.
This fresh noodle salad is made with only 6 simple ingredients and drizzled with a delicious tahini dressing. With creamy avocado and crunchy nuts and seeds, this salad makes a great base to add any extras you have in the cupboard — try edamame beans or broccoli for extra plant points.
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This is quick and easy cooking at its best, showcasing what you can do with a few simple ingredients. We love it as a lazy lunch, or as part of a bigger spread with lots of tasty dips and nourishing salads. If you can, use good quality butter beans and olive oil, as you’ll really notice the difference.
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These oats are just heavenly. They're beautifully softened in homemade almond milk and apple cinnamon puree and then mixed with a strawberry and maple compote. These make mornings so easy and delicious, you can make them into mason jars and take them on-the-go for the best start to your day.
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This recipe is perfect for a quick, simple and delicious weekday supper - and also an ideal way to pack vegetables into your day (feel free to swap in any extra you have in the fridge.) The peanut butter and miso paste also add an incredible richness to the dish.
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You can thank us later for this quick and easy weeknight dinner recipe. Vibrant, hearty and nourishing, it’s a great speedy option to whip up after a long day. Consider the recipe a base and feel free to swap the chickpeas for lentils, and the broccoli and peas for green beans or edamame. Any leftovers will make a fantastic salad the following day.
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This hearty chickpea, tofu & harissa stew, full of protein and fibre, is guaranteed to leave you feeling satisfied. It goes well with a variety of side dishes – throughout week 3 of our healthy plant-based January meal plan we serve it with roasted sweet potatoes, rice noodles, and brown rice.
View Recipe1. Start with a balanced breakfast A breakfast that brings together fibre, healthy fats and protein can help reduce bloating, support steady energy and keep digestion ticking along. Try miso oats with tahini and greens, garlicky mushrooms on toast, or a warm bowl of porridge topped with nuts, seeds and berries - all grounding, nourishing and easy to digest.
2. Focus on prebiotic fibre Your gut microbes love prebiotics – the type of fibre that feeds beneficial bacteria. You’ll find them in leeks, onions, garlic, bananas, oats, and lentils. According to the latest microbiome research, including a variety of plant foods (aim for 30+ per week) is one of the best things you can do for long-term gut health.
3. Cook your veg when digestion feels off Cooked vegetables are easier to break down and gentler on your gut. Add olive oil, herbs and lemon to boost absorption of fat-soluble nutrients and ease inflammation. Think: stir-fries, roasted veg or warming stews.
4. Eat in a calm state Your gut works best in a relaxed state and so digestion starts before the first bite. A few deep breaths, chewing slowly or pausing before meals helps your body shift into rest-and-digest mode.
5. Hydrate between meals Water keeps everything moving, but too much with meals can dilute stomach acid. Sip throughout the day instead, and try herbal teas like fennel, peppermint or ginger if you’re feeling bloated.
6. Move gently, often Even a ten-minute walk after eating can do wonders. It doesn’t need to be a full workout - just a little movement, regularly, makes all the difference.
