Looking to improve your gut health? You’ve come to the right place. There’s also a very easy way to start: increase you plant and fibre intake.
Our digestive systems contain a system of microorganisms that include bacteria, fungi and viruses. This is called your gut microbiota and it thrives on fibre and polyphenol-rich foods such as vegetables, fruit, grains, pulses, nuts, and seeds.
Research by Tim Spector has shown that by eating a wider diversity of plants, you are in turn diversifying your microbiome. 30 different plants each week has been heralded the sweet spot.
Whilst white rice may be delicious and easy to cook, when compared to other types of grains it doesn’t contain as much fibre (around 1.7g/100g). By just swapping it for wholegrain or wild rice this will significantly increase your fibre intake to around 2.6g/100g. If, you’re looking to boost your fibre even further then grains or pulses, such as our Quinoa, Spelt or Puy Lentils, are a great way to do this. Our wholegrain Spelt packs a whopping 4.6g of protein per 100g and our Puy Lentils contain almost 3 times more fibre than white rice, coming in at 5.2g/100g.
Below, we’ve handpicked some of our favourite, gut-friendly recipes to help you eat a variety of grains and lentils, and get you that little bit closer to eating 30 plants per week.
Romesco Chopped Salad
This is our take on a chopped salad - Romesco style. Quite possibly the most rewarding bowl to make and munch - it's easy, breezy and ready in 20 mins. Plus it's packed with fibre thanks to our Wholegrain Spelt. Feel free to use any leftover veg you have in your fridge!
Spiced Veg Bake with Wild Rice
This colourful one-pot is packed with five different veg and wholegrain rice, making it super good for your gut. Pair with a fresh, cucumber and mint salad and thank us later.
Smoky Grains with Courgette & Butter Bean
This easy veg-packed dish is bursting with vibrant flavour and tastes even better on a warm summers day. Top with toasted nuts or seeds for an extra protein hit.
Smoky Breakfast Beans
This is a delicious twist on the much-loved brunch of baked eggs, or shakshuka. Ready in just 25 minutes, this protein and fibre packed breakfast is the perfect weekend treat.
Persian-Style Aash Soup
Warming, hearty and packed with veg - this really is comfort food at its best. A hearty staple of Persian cuisine, we've used our Persian-Style Quinoa and Lentils to make this Aash soup simple and delicious. Make a big batch at the start of the week and eat on repeat.
Thai Green Curry Lentils with Blistered Green Beans
This quick, healthy and warming recipe by Jodie Nixon is full of protein, fibre and ready in 15 minutes, making it perfect for a midweek dinner.
Cajun Lentil & Bean Traybake
Dinner doesn’t get much easier than this. Use a mixed variety of tomatoes to give it that extra pop of colour and mix up the veggies to use whatever you have in your fridge.
