Gut-health advice has developed a rather neat little story over the last decade. Eat plenty of fibre, feed your good bacteria, avoid doing things that encourage the bad ones and, with a little luck and perhaps a suitably expensive probiotic, your microbiome will flourish.

It is an appealing idea be...

Bloating is one of the most common digestive complaints, yet it is also one of the most poorly understood. For some people it means feeling excessively full after eating. For others it describes pressure, abdominal discomfort, excessive gas or a visibly distended abdomen that can change dramatically...

Gut health has become one of the biggest subjects in nutrition, and with that popularity has come an extraordinary amount of noise. We are now surrounded by microbiome tests, probiotic supplements, fermented drinks, “gut resets”, elimination diets and products promising to restore microbial balance....

This vibrant one-pan meal is a wonderful example of how simple ingredients can work together to support multiple aspects of health. Butter beans provide an excellent source of plant protein alongside slowly digested carbohydrate and soluble fibre, making them particularly valuable for supporting hea...

This comforting stew is built around some of the most evidence-backed ingredients in nutritional medicine. Garlic contains sulphur compounds, including allicin, which is formed when garlic is chopped or crushed. These compounds have been extensively studied for their potential role in supporting car...

I do love a Shakshuka and they are a very versatile breakfast. You can make so many versions. Green ones. Red ones. Spicy ones. Creamy ones. What's not to love?

Serves 2

Ingredients

• 1 tbsp extra virgin olive oil
• 1 small red onion, finely diced
• 2 garlic cloves, crushed
• 1 red pepper, diced
• 40
...

This right here is pure comfort food. A bowl of gorgeousness that has the added benefit of supporting the health of multiple systems too. This is the kind of thing that I love throwing together on a Sunday and then just dipping into for a few days. 

Serves 4

Ingredients

• 1 medium butternut squas
...

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...

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...