Welcome to your Gut Health Hub

Includes Recipes & Tips

Why to look after your gut

Your gut is more than just a part of your digestive system - It’s central to your overall health and well-being. A healthy gut can improve digestion, boost immunity, enhance mood, and even support heart health. Our mission is to provide you with the knowledge and tools you need to nurture your gut, helping you to feel your best every day!

Breakfast

Gut Boosting Yoghurt Delight

  • Greek Yogurt: 1 cup (rich in probiotics)

  • Banana, sliced: 1 (a good source of prebiotics)

  • Mixed Berries (blueberries, strawberries, raspberries): 1 cup (high in fiber and prebiotics)

  • Chia Seeds: 2 tablespoons (for added fiber)

  • Honey: 1 tablespoon (optional, for sweetness)

Drink

Ginger ImmuniFizz

  • 1 cup of freshly squeezed orange juice (rich in vitamins c)

  • 1 Tablespoon of lemon juice (also great source of vitamin c)

  • 1 teaspoon of none (natural antibacterial and immune boosting properties)

  • Sparkling water

  • Ice cubes

  • Fresh Mint leaves for garnish

Dinner

Gut-Healthy Mashed potatoes With Sautéed mushrooms & Brussels Sprout

For the Mashed Potatoes:

  • Cook 4 large russet potatoes peeled and chopped

  • Add 2 gloves garlic, minced

  • Add 1/2 cup plain Greek yoghurt (pro-biotic rich)

  • Add 1/4 cup unsweetened almond milk (or any milk of choice)

  • 2 tbs olive oil

  • Fresh Chives chopped

  • Salt & pepper to taste

For the Sautéed Mushrooms:

  • Bake 2 cups sliced mushrooms (such as cremini or shiitake)

  • 2 tbs olive oil

  • 1 clove garlic, minced

  • 1 tablespoon fresh thyme, chopped (or 1 tsp dried thyme)

  • Salt & pepper to taste

For the Roasted Brussels Sprouts

  • Cook 2 cups Brussels sprout, trimmed and halved

  • Add 2 tbs olive oil

  • 1 tsp Add balsamic vinegar

  • Salt & pepper to taste

Tips for a Healthy gut Diet.

Maintaining a healthy gut diet is essential for overall well-being and can help support digestion, boost immunity, and improve mood. Here are some tips for incorporating gut-friendly food into your diet:

  1. Eat plenty of fibre-rich food like fruit, vegetables, whole grains, legumes, and nuts are essential for a healthy gut

  2. Include fermented food, like: yoghurt, kefir. kimchi, sauerkraut, miso, and kombucha are rich in probiotics, which are beneficial bacteria that support gut health

  3. Limit processed food and added sugars

  4. Choose pre-biotic foods. These are non-digestible fibres that serve as food for the beneficial bacteria in your guys. Include: pre-biotic-rich foods like: garlic, unions, leeks, asparagus, bananas, and oats.

  5. Limit ani-biotic use

  6. Manage daily stress levels with incorporating mediation and breathing exercises.

Next

Anti-inflammatory