Gut-friendly recipes

Gut-friendly recipes

60 Recipes

Supercharge your digestion with our expertly chosen recipes. Unless you're on a specific diet for health-related reasons, these ingredients will help support the health and efficiency of your digestive system.

Creamy yogurt porridge

6 ratings

This delightful oat-based breakfast boasts a low fat and calorie count, making it an ideal way to start the day. It's designed to keep you feeling satisfied till lunchtime, pair with one of our recommended toppings.

Apple & linseed porridge

15 ratings

Kick off the day with a nutritious and filling oaty breakfast, rich in soothing fibre that'll do your insides a world of good.

High-fibre muesli

17 ratings

Boost your day with a tasty, fibre-rich breakfast by mixing jumbo oats for sustained energy, linseed and sweet apricots into a homemade muesli. Enjoy a straightforward and nutritious start to your day.

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Granola muesli with apple and banana

28 ratings

Soaking oats and seeds overnight makes them easily digestible and gives the muesli a velvety texture, ideal for a speedy breakfast that's ready from the fridge

Scrambled eggs with soft herbs and asparagus

2 ratings

A sumptuous breakfast for two

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5 ratings

Please try this tasty oat bar to curb your hunger. It is filled with nutritious ingredients such as dried fruit, chia, sunflower and sesame seeds, coconut, and hemp powder.

Banana smoothie

7 ratings

This speedy smoothie, made simply with bananas, prunes, almond milk, and nut butter, is the perfect way to get a quick energy boost on the go

Green smoothie

15 ratings

This smoothie is packed with a wealth of nutritious ingredients, including spinach, flaxseeds, and banana, and has the option to include a spoonful of maca powder for a natural energy increase

Quick kimchi

34 ratings

This traditional Korean dish is made by fermenting Korean cabbage, known as kimchi, and carrots in a zesty, spicy condiment - make this swift version for a flavoursome side accompaniment.

Japanese-style chicken salad with mixed brown rice

14 ratings

Low in fat and rich in iron, this Japanese-style dish earns its 'superhealthy' reputation

Falafel salad with tabbouleh and a dollop of lemon and yogurt.

9 ratings

A platter salad suitable for every member of the family to enjoy together.

Griddled aubergines with yoghurt and mint.

5 ratings

A fantastic beginning, serves well with grilled meats, or makes a superb filling for ciabatta bread.

Bean and dill pilaf with garlic yoghurt

8 ratings

Get the most out of what you have in your kitchen store cupboard with this simple, quick to prepare rice recipe.

A fresh salad comprised of kale, bulgur, and a creamy yogurt-based dressing.

10 ratings

A low-calorie bulgur wheat salad that's packed with iron, folate, fibre and calcium - and tastes just as fantastic as it is nutritious!

Crispy roasted sweet potatoes with chickpeas and a creamy tahini yogurt sauce

17 ratings

You might like to try barbecued sweet potato jackets with a bean and spinach filling, a perfect choice for a vegetarian or modify it to use dairy-free yogurt to make it suitable for a vegan diet.

Exotic avocado salad

8 ratings

Indulge in the zesty, sugary tastes of this international avocado salad

A delicious green salad comprising asparagus, accompanied by a runny poached egg.

17 ratings

A straightforward, well-harmonised salad in the style of a bistro, which is not only rich in healthy nutrients, but also low in calorie intake and packed with flavour and texture.

A salad made with asparagus, avocado, and quinoa.

8 ratings

Boost the taste and texture of this healthy side dish or lunchbox filler with the addition of soya beans, crunchy cucumber, and a sprinkle of chopped fresh herbs.

Delicious warm artichoke and asparagus summer salad.

3 ratings

This dish is all about showcasing vegetables at their best - a true celebration of the freshest seasonal produce.

Prawn and asparagus salad box

14 ratings

A fresh interpretation of the famous Niçoise salad. This light salad is increased in volume using cannellini beans from the pantry and seasoned with dill and a splash of lemon.

Deliciously scented chicken with a spicy banana relish

19 ratings

This spicy Asian-style dish is flavoured with coriander, cumin, turmeric, almonds and cardamom. Serve it with a refreshing chopped salad.

Butternut squash casserole

130 ratings

A warm, comforting seasonal dish that combines a rich mix of flavours, ideal for cold winter nights.

Pumpkin curry with chickpeas

157 ratings

A vegetable dinner party dish that stands on its own as a vegan main course, or complements various spiced roasts or fish beautifully as a more complex side dish.

Crispy fried chicken, stir-fried edamame and ginger pilaf

56 ratings

Prepare a nutritious rice pot for a mid-week supper with a boost of fibre and vitamin C

Zucchini, pea, and pesto soup

99 ratings

Indulge in this extremely nutritious soup when you're in need of a comforting yet low-calorie meal option, packed with fibre, vitamin C, and folic acid.

Lentil and coconut soup

59 ratings

This light vegetarian soup is made with a rich and creamy coconut milk base, supplemented with a variety of nutritious ingredients including ginger, spinach, and a squeeze of fresh lime juice.

Gujarati-style saag gobi with potatoes and desiccated coconut

20 ratings

This extremely nutritious, stir-fried side is a delicious vegetarian main served with rice and lentil curry.

Tasty lamb and barley stew

45 ratings

This Lancashire hotpot soup is a nutritious and satisfying option, although it's rather lean and low in fat.

Sweet potato shepherd’s pie

37 ratings

Exchange mashed potato for vibrant sweet potato and boost your lean lamb or beef mince with a generous helping of red lentils for a healthier twist on this British favourite

Stew made with finely chopped beef and boiled root vegetable sweet potatoes.

75 ratings

Economical lean mince is an excellent foundation for a satisfying family casserole - enjoy this one-pot dish with seasonal greens

Easy chicken casserole

201 ratings

This delicious, low-calorie chicken casserole is straightforward to make and keeps perfectly in the freezer, making it an excellent option to prepare a larger quantity and have a quick meal ready for a midweek night in the UK.

Pea and broad bean shakshuka is a twist on the traditional North African dish of shakshuka. In this version, the rich, slightly spicy harissa sauce is supplemented by the sweetness of sautéed peas and broad beans.

36 ratings

We've transformed the traditional brunch shakshuka into a more substantial main course by incorporating fresh spring vegetables such as peas, broad beans and asparagus into the dish.

Aubergine and lemon tagine with mint, served with almond couscous.

32 ratings

This Moroccan-inspired vegetarian stew is brimming with the appetising fragrances of North Africa. Serve it atop hearty couscous with cool mint and tangy garlic yogurt.

Fennel-roasted cauliflower with quinoa

21 ratings

Pile this vibrant vegetable quinoa salad onto a plate, top with roasted cauliflower and drizzle over the garlic yoghurt for a nutritious, gluten-free evening meal

Kefir breakfast smoothie

10 ratings

Start your day off on the right foot with a refreshing breakfast smoothie packed with probiotics from kefir, blended with the sweetness of mango, a boost from orange juice, and invigorating spices of ginger and turmeric.

Miso & butternut soup

9 ratings

Boost your lunchtime meal with this velvety and deeply satisfying miso and butternut soup. Packed with five of your daily recommended portions, it's also overflowing with wholesome goodness

Wholemeal pasta with broccoli and almonds

6 ratings

Brown spaghetti keeps you fuller for longer, paired with healthy greens infused with the zest of garlic, a dash of chilli, and a squeeze of lemon.

Banana oat pancakes

128 ratings

Create healthier pancakes using rolled oats and bananas as a natural sweetener. Serve with a spoonful of creamy yoghurt and some fresh fruit.

Vegan strawberry pancakes

5 ratings

Use soya milk and soya yogurt alongside wholemeal spelt flour to make these tasty, nutritious pancakes for breakfast - or simply use ordinary milk if that's your preference.

Raspberry kefir overnight oats

2 ratings

Start your day with a nutritious breakfast of oatmeal, perfect for a healthy gut. Simply prepare a bowl the night before in just 10 minutes and top it in the morning with a mixture of berries, dark chocolate, and a sprinkle of sesame or sunflower seeds.

Salmon fillet in a fermented Japanese miso sauce, served with thin noodle strands flavoured with ginger.

31 ratings

Why not give this nutritious meal a go? It combines wholemeal noodles with peppers, leeks, spinach and omega-3-rich salmon fillets. You can prepare it in no more than 25 minutes.

Oat & chia porridge

6 ratings

Create a nutritious vegan breakfast incorporating flaxseeds to boost the intake of calcium, vitamin C, and fibre, also ensuring one of your daily recommended 5 portions of fruit and vegetables. You may choose to use gluten-free oats.

Oats and chia cereal with prunes

5 ratings

Make this porridge the evening before to avoid missing breakfast. This breakfast recipe provides a good intake of omega-3 and, as part of a balanced diet, can assist in lowering cholesterol readings.

Homemade kefir

6 ratings

Try making your own milk kefir at home with our straightforward recipe. This tangy fermented dairy beverage is reminiscent of yoghurt and full of beneficial probiotic cultures

Organic Melon & Crunchy Bran Bites

17 ratings

It's not just for breakfast, this healthy pot of yoghurt, fruit and seeds provides a great mid-afternoon energy boost and is ready to be enjoyed in just a short 10 minutes.

Roasted tofu with miso glaze served with roasted sweet potato.

20 ratings

A mix of miso and mirin lends to this standout tofu recipe a more intense and complex taste experience. This uncomplicated yet nutritious vegan main course boasts a delightful balance of flavours and textures.

Vegan kimchi

6 ratings

Make a tasty vegan version of kimchi using this easy-to-follow Korean recipe. Indulge in the rich umami flavours of seaweed, whether you follow a plant-based diet or prefer to eat everything.

Kimchi scrambled eggs

4 ratings

Prepare a gentle-on-the-stomach brunch with scrambled eggs combined with spicy kimchi served on toasted wholemeal bread. Garnish with spring onions and add a light dusting of togarashi for added flavour.

Rye sourdough bread

20 ratings

This classic all-rye sourdough bread boasts a rich, malty taste that pairs exceptionally well with smoked fish or cured meats. Due to rye containing less gluten than wheat, it necessitates a slightly altered approach.

Chicken cooked in pomegranate sauce, served with almond-based North African-style couscous.

171 ratings

Give chicken breasts a tasty twist by tossing them in a luscious, sweetly spiced sauce packed with pomegranate seeds, crunchy toasted almonds and sizzling tagine paste

Pare down these rebooted oats, rekindled with Chia & almonds, consisting of
"Oat Overnight Mix:
Oat variations:
1. Swedish oat
2. Irish oat
3. English oat
Ingredients: (per serving)
"
2 tablespoons Chia seeds
1 tablespoon unsweetened almond butter
1 tablespoon oats
1/2 tablespoon honey
1/4 teaspoon ground cinnamon
2 tablespoons unsweetened almond milk
1 tablespoon sliced almonds
Salt
Assembly:
1. In a jar, combine oats, unsweetened almond butter & honey
2. Mix with unsweetened almond milk & top with Chia seeds
3. Stir & refrigerate overnight, garnished with almonds & serve the following morning"
Ingredients that may also be useful for further inspiration:
- Ground black pepper
- Mango slices
- Seeds of apricot kernel

19 ratings

Begin your day with a revitalising bowl of oats paired with nourishing chia seeds, which are rich in omega-3, for a delicious breakfast. It is a vegan option, though you may prefer to add cow's milk and yoghurt if you wish.

WALNUT and almond muesli with grated apple

5 ratings

Create your own scrummy homemade breakfast cereal that's bursting with nutrients, naturally sweetened, and super filling, courtesy of the tasty healthy fats found in nuts and seeds.

Spicy chickpea stew

1 ratings

Prepare a nutritious meal that promotes healthy gut bacteria with this chickpea and cauliflower stew. A nutritious plant-based protein, chickpeas are rich in fibre.

Beetroot and Red Cabbage Fermented Vegetable

3 ratings

Give this homemade sauerkraut a go on a bacon or cheese sandwich or add a splash to a salad for an extra burst of flavour. Plus, it's got the added bonus of being good for your gut.

Miso chicken traybake

17 ratings

"This mouthwatering dish is full of depth of flavour, thanks to the rich miso marinade and a good dollop of gravy on top. I've chosen a selection of seasonal vegetables for the traybake base, ensuring a good mix of different colours, textures and fibre content. When selecting miso, be sure to opt for a fresh store-cupboard variety that's kept in the fridge - this fermented paste is an excellent source of beneficial probiotics, which can help support digestive health." — Dr Chintal Patel

Roast aubergines with yogurt and harissa

82 ratings

Tired of something dull? Give roasted aubergines with yogurt and harissa a try. This easy side or starter combines big flavours and is suitable for vegetarians and those with gluten intolerance.

Grilled vegetables and tuna salad with a creamy kefir sauce

3 ratings

Serve this nutritious and low-calorie salad on busier weekdays when you need a speedy lunch. It serves as a perfect midday meal, offering a significant boost of protein to sustain you until the evening.

Miso salmon

54 ratings

Glaze salmon fillets in a mixture of miso paste, balsamic vinegar, and soy sauce for a simple and speedy main course for dinner party guests.

Pork & sauerkraut goulash

4 ratings

Szegedin goulash is a traditional dish that is certain to delight those who enjoy a sauerkraut-based recipe. It pairs exceptionally well with dumplings, but it can also be served with a crusty loaf of bread

Kimchi jjigae

0 ratings

Create a rich and comforting Korean dish by combining pork belly with mature kimchi for an intense flavour explosion.

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