Breakfast
Overnight Oats with Chia Seeds and Kefir
Combine rolled oats, chia seeds, and kefir in a jar. Leave overnight in the fridge, and in the morning, top with berries and a drizzle of honey. Kefir is a great source of probiotics, while chia seeds provide fibre for gut health.
Avocado and Sauerkraut Toast
Spread mashed avocado on wholegrain toast, and top with a spoonful of sauerkraut. Sauerkraut is rich in probiotics, and avocados are full of gut-friendly fibre and healthy fats.
Greek Yoghurt with Flaxseeds and Berries
Serve plain, unsweetened Greek yoghurt with a sprinkle of flaxseeds and mixed berries. The yoghurt provides probiotics, while the flaxseeds and berries are rich in fibre and antioxidants.
Lunch
Lentil and Spinach Salad with Apple Cider Vinegar Dressing
Toss cooked lentils with fresh spinach, cherry tomatoes, cucumbers, and a drizzle of olive oil and apple cider vinegar. Lentils are prebiotic-rich, while apple cider vinegar can support digestion.
Miso Soup with Tofu and Seaweed
Make a simple miso broth and add tofu, seaweed (like wakame), and spring onions. Miso is a fermented food packed with probiotics, and seaweed adds a dose of prebiotics and essential minerals.
Quinoa and Roasted Vegetable Bowl with Kimchi
Roast a variety of vegetables like sweet potatoes, courgettes, and peppers. Serve over quinoa, and top with a side of kimchi for a fermented, probiotic-rich element.
Dinner
Salmon with Garlic and Asparagus
Bake salmon fillets with olive oil, garlic, and lemon juice, and serve with a side of roasted asparagus. Garlic contains prebiotics that feed good gut bacteria, while salmon is rich in omega-3 fatty acids, which reduce gut inflammation.
Chicken and Turmeric Coconut Curry
Cook chicken breast with coconut milk, turmeric, ginger, garlic, and spinach. Turmeric and ginger are known for their anti-inflammatory properties, while coconut milk provides healthy fats to nourish gut cells.
Stir-Fry with Tempeh and Broccoli
Stir-fry tempeh (fermented soybeans) with broccoli, peppers, garlic, and ginger. Tempeh is full of probiotics, while the fibre in broccoli and garlic is great for feeding good gut bacteria.
Sweet Potato and Black Bean Chilli
Simmer sweet potatoes, black beans, tomatoes, and spices like cumin and paprika to make a hearty vegetarian chilli. Black beans are rich in fibre and feed good gut bacteria, while sweet potatoes are a good source of prebiotics.
These recipes balance probiotic-rich ingredients with prebiotic fibres and anti-inflammatory foods, making them excellent choices for supporting a healthy gut microbiome.
Always take responsibility for your own dietary needs and consult with a healthcare professional before making any significant changes to your diet.