Gut Friendly Recipes

My latest obsession... your gut!

Your gut is more than just a place where food is broken down—it’s at the centre of your overall health. Often referred to as the "second brain," the gut is home to trillions of bacteria, fungi, and other microorganisms that make up your microbiome. This delicate ecosystem influences digestion, immunity, energy levels, mood, and even skin health.

A balanced gut microbiome thrives on diversity, with "good" bacteria keeping harmful ones in check. When this balance is disrupted—due to stress, processed foods, antibiotics, or lack of fibre—it can lead to bloating, sluggish digestion, low energy, and even inflammation throughout the body.

Science continues to uncover just how powerful gut health is. Around 70% of the immune system is housed in the gut, meaning a strong digestive system plays a huge role in fighting off illness. Your gut also communicates directly with the brain via the gut-brain axis, influencing mood, anxiety, and even cognitive function. Ever had a “gut feeling” or noticed that stress upsets your stomach? That’s the gut-brain connection in action.

By nourishing your gut with the right foods—like fibre-rich plants, fermented foods, and gut-healing nutrients—you can improve digestion, boost your energy, strengthen your immune system, and even support clearer skin and better mental health.

In this post, I’ll share gut-loving recipes that are packed with prebiotics, probiotics, and anti-inflammatory goodness to help you build a healthier, happier gut from the inside out!

Breakfast 🌞

Gut-Healing Overnight Oats

A fibre-packed breakfast that feeds your good gut bacteria.

Ingredients:

• ½ cup rolled oats

• 1 tbsp chia seeds

• 1 tbsp flaxseeds

• ½ cup kefir (or Greek yoghurt for probiotics)

• ½ cup almond milk (or any milk of choice)

• 1 tsp honey or maple syrup

• ½ tsp cinnamon

• ½ banana (sliced)

• Handful of berries (for antioxidants)

Method:

1. Combine all ingredients in a jar or bowl. Stir well.

2. Cover and refrigerate overnight.

3. In the morning, top with extra berries, nuts, or a dollop of yoghurt. Enjoy!

Lunch 🥗

Miso & Ginger Soup

A soothing soup with probiotics and digestion-boosting ingredients.

Ingredients:

• 4 cups vegetable broth

• 2 tbsp miso paste (rich in probiotics)

• 1 tbsp grated ginger

• 2 cloves garlic (a natural prebiotic)

• 1 cup sliced mushrooms

• ½ cup tofu or shredded chicken (optional)

• 1 spring onion (chopped)

• 1 tsp sesame oil

Method:

1. In a pot, heat sesame oil and sauté garlic and ginger for 1 minute.

2. Add broth and mushrooms. Simmer for 5 minutes.

3. Remove from heat, stir in miso paste until dissolved.

4. Add tofu/chicken (if using), and top with spring onions.

Dinner 🌿

Turmeric & Lentil Dahl

A comforting, gut-friendly dish with anti-inflammatory turmeric.

Ingredients:

• 1 cup red lentils (rinsed)

• 1 onion (chopped)

• 2 cloves garlic (minced)

• 1 tbsp grated ginger

• 1 tsp turmeric

• 1 tsp cumin

• ½ tsp cinnamon

• 1 can coconut milk

• 2 cups vegetable broth

• 1 handful spinach

• Juice of ½ lemon

Method:

1. Sauté onion, garlic, and ginger in a pan until soft.

2. Add turmeric, cumin, and cinnamon. Stir for 30 seconds.

3. Add lentils, coconut milk, and broth. Simmer for 20 minutes.

4. Stir in spinach and lemon juice. Serve warm.

Snacks & Drinks 🍵

Gut-Loving Chia Pudding

A simple, fibre-rich treat for gut health.

Ingredients:

• 2 tbsp chia seeds

• ½ cup coconut milk

• ½ tsp vanilla extract

• 1 tsp honey or maple syrup

• ½ cup mixed berries

Method:

1. Stir chia seeds, coconut milk, vanilla, and honey in a jar.

2. Let sit for 5 minutes, then stir again to prevent clumping.

3. Cover and refrigerate for at least 2 hours (or overnight).

4. Top with berries before serving.