Leeks and garlic are rich in inulin and fructans, feeding beneficial microbes. Pearl barley drives robust SCFA production, while slow cooking supports digestibility and gut barrier function.

Ingredients (serves 4)
1 tbsp olive oil
1 onion, diced
2 leeks, sliced
3 garlic cloves, crushed
600g chicken thig...

Aubergine skin contains nasunin, a polyphenol linked to microbial balance. Buckwheat provides rutin and fermentable fibre, while miso contributes fermented compounds that support microbial signalling when gently heated.

Ingredients (serves 2)
1 large aubergine, halved lengthways
1 tbsp white miso
1 tb...

Black beans are rich in resistant starch that fuels butyrate-producing bacteria. Tomatoes provide polyphenols and glutamate that support microbial metabolism, while cocoa flavanols increase beneficial species and reduce gut inflammation.

Ingredients (serves 4)
1 tbsp olive oil
1 onion, diced
2 garlic ...

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...