The health of your gut may be struggling, even without signs that indicate it is under pressure.

These can include bloating, constipation and/or diarrhoea, gas and/or burping, stomach pain, or heartburn.

To support gut health and improve digestion a fibre-rich diet is recommended.

Fibre is mostly found in fruits, vegetables, leafy greens, grains, nuts, seeds, beans, and lentils. If the gut is inflamed most foods will cause irritation but bland-flavoured shakes, bone broths, porridge, and mashed potatoes can provide nutrients and are easy to tolerate.

Prebiotics are a form of dietary fibre and will also encourage the growth and maintenance of the good bacteria in the gut. Raw bananas, apples, beetroot, berries, and flaxseeds are all great sources of prebiotics.

Cultured foods

Probiotics help to restore the natural balance of bacteria in the gut. They occur naturally in fermented or cultured foods, such as yogurt, sauerkraut, kimchi, pickles, miso, kefir, apple cider vinegar, and kombucha.

Keeping well hydrated, by drinking at least eight glasses of water, will help to flush out toxins which have built up in the digestive system. Herbal teas, such as peppermint or chamomile, can also provide hydration and are soothing on the gut.

It’s also vitally important to slow down when we’re eating, taking the time to chew every bite thoroughly, as this will help with the digestion process of our food.

To encourage a healthy digestive system, we should try to avoid ultra-processed, sugary, high fat foods, as they tend to encourage the growth of unfriendly bacteria in the gut.

Miso noodles with a soft-boiled egg

Ingredients: Serves 1

1 egg

100g egg noodles

1 tbsp olive oil

100g mushrooms, sliced

2 scallions, finely sliced

1 clove garlic, crushed

1 tbsp miso paste

1 tbsp dark soy sauce

1 tsp apple cider vinegar

1 tsp toasted sesame oil

1 tsp maple syrup

Pinch of chilli flakes

45g spinach leaves

Method

1 Add the egg to a small saucepan filled with boiling water. Bring the water back to the boil and simmer for 4-6 minutes, depending on the size of the egg. If you’d prefer a harder yolk, boil for an extra five minutes. Take the egg from the water and place in a bowl of cold water. Once cool enough to touch, peel the shell from the egg.

2 Cook the noodles according to the pack’s instructions. Drain and leave to one side.

3 Add the olive oil to a large pan. Place over a high heat. Once hot, add the mushrooms and fry until cooked, stirring occasionally.

4 In a small bowl, combine the scallions, garlic, miso, vinegar, sesame oil, maple syrup, and a pinch of chilli flakes. Whisk to combine. Add to the mushrooms on the pan, along with the cooked noodles and spinach. Stir to combine for a minute or so, and transfer to a plate. Top with the boiled egg and a little pinch of chilli flakes.

Banana chia pudding