Barley’s β-glucans are among the most effective fibres for stimulating SCFA production. Red onion supplies quercetin and fructans that support beneficial bacteria, while sardines provide omega-3 fats that help regulate gut-immune signalling.

Ingredients (serves 2)
120g pearl barley, cooked
1 small fe...

Artichokes are one of the richest natural sources of inulin, a powerful prebiotic linked to increased butyrate production. Chickpeas provide fermentable fibre and resistant starch, while leafy greens and herbs broaden polyphenol intake to support microbial diversity.

Ingredients (serves 2)
1 tbsp ol...

Lentils provide galacto-oligosaccharides and resistant starch, both key substrates for SCFA production. Beetroot polyphenols support microbial diversity and vascular health, while pomegranate delivers punicalagins, associated with reduced gut inflammation and improved barrier integrity.

Ingredients...

Mushrooms contain unique beta-glucans that feed different microbial species to cereal fibres. Properly fermented sourdough improves fibre tolerance and delivers organic acids that support microbial balance. Extra virgin olive oil polyphenols help reduce gut-derived inflammation and support microbial...

Kefir introduces live microbes that interact synergistically with oat fibres, enhancing short-chain fatty acid production. Raspberries provide ellagitannins, which gut bacteria convert into anti-inflammatory urolithins. Ground flaxseed delivers lignans and soluble fibre that support microbial balanc...

Steel-cut oats are rich in β-glucans, a fermentable fibre strongly linked to increased butyrate production, the primary fuel for colon cells. Blackberries provide anthocyanins that selectively nourish beneficial bacteria and support the gut lining. Chia seeds add gel-forming soluble fibre that impro...

This beautiful gut friendly weeknight dinner is simple, warming and satisfying. Supporting the microbiome and the cardiovascular system, its warm spicy flavours will be a sure winner. 

Serves: 2

Ingredients:

• 1 large aubergine
• 1 tbsp olive oil
• ½ medium red onion, finely diced
• ½ medium courget
...

Now THIS is how you make simple ingredients heavenly. Can be eaten as a main course warm salad, or halve the amount of ingredients to serve as a side dish. 

Serves 4

Ingredients:

•  500g carrots, peeled and sliced
•  2 cloves garlic, peeled
•  500ml vegetable stock
•  1 tbsp olive oil
•  Sea salt and
...

I have been a huge fan of these types of muffins for years and they proved to be a huge hit on Eat Shop Save back in the day. Portable, high protein delicious bites of goodness. The spinach provides a burst of greens, while feta adds a salty tang. Perfect to make ahead and grab on busy mornings.

Ma...

Lentil lasagne with tofu ricotta. Rich, creamy and filling. Packed with B vitamins, zinc, selenium, a mix plant protein and a bundle of fibre. Perfect with a dense green salad.

Serves: 2

Ingredients:

• 6 sheets wholemeal lasagne
• 150g firm tofu
• 100g cooked lentils
• 2 garlic cloves, finely choppe
...

This is an absolutely heavenly indulgent dish. This will certainly up your dinner party side dish game. Miso Roasted Baby Red Onions With Turmeric White Bean Purée. . 

Serves 4 as a side

Ingredients:

• 400g baby red onions, peeled and quartered
• 1½ tbsp white miso paste
• 2 tsp maple syrup
• 2 tsp
...

We are pretty much bombarded every day with all manner of diet advice, restrictions or weird and wonderful regimes, all with the promise of improving our health. Improving your diet doesn't always require drastic overhauls though. Sometimes, it's the unexpected tweaks that yield significant benefits...