Blackberry and apple loaf
A slice of this delicious sugar-free loaf makes a great healthy snack between meals, with plenty of prebiotic fibre. The apples keep the texture moist and the blackberries pack a punch of flavour.
Carrot and cinnamon cupcakes
The carrot gives these sugar-free cupcakes a lovely texture and colour as well as providing plenty of fibre. The raisins and orange provide natural sweetness.
Oaty rhubarb crumble
This low-sugar crumble is a great way to enjoy fresh rhubarb. Rhubarb provides plenty of vitamins and minerals including gut-supporting vitamin C and calcium, as well as being high in fibre.
Tofu and spring onion miso soup
Miso paste is made by fermenting soyabeans with salt and koji, a type of fungus. As well as boosting friendly bacteria in the gut, miso is associated the other health benefits including lower blood pressure and protection against some cancers.
Salmon miso soup
Oily fish such as salmon are a rich source of omega 3 fats, which are vital for optimal brain function. Miso is a fermented food which is beneficial for the gut bacteria and linked to improved cognition and overall mental wellness.
Cranberry Kombucha Mocktail
What better way to get into the festive spirit than a Christmas mocktail! Kombucha is a fermented drink made from tea, with a distinctive taste.
Lemony Asparagus and Green Beans
A side of greens is a great way to add colour to the table and to ‘freshen’ up a Christmas roast. Prebiotics are a type of fibre that promote the growth of the beneficial bacteria in the gut and can be found naturally in a number of foods.
Banana and oatmeal pancakes
‘Oats, bananas and cheese all contain substances that can help boost the level of serotonin in our bodies. As well as being our ‘happy hormone’ serotonin is also relaxing, making this a great, gut-friendly supper.’ – (Dr. Sarah Schenker, Dietitian)
‘Oats, blueberries and almonds are great sources of prebiotic fibre but they are also low in FODMAPs. Note that bananas are only low in FODMAPs when they are underripe. If you are unsure or new to a low FODMAP diet you might want to leave the banana slices off.’ – (Dr. Sarah Schenker, Dietitian).
Berry and chia seed porridge
Vegan, Low FODMAP, Gluten-Free, Dairy Free. ‘Set yourself up for a good gut health day with this high prebiotic, low FODMAP porridge.’ – (Dr. Sarah Schenker, Dietitian).