Fibre, Flavour and Feel-Good Food
Love Your Gut Week 2026 is serving up six new recipes using readily available, gut-friendly ingredients – from fibre-rich foods to plenty of plant points. Each recipe is designed to make supporting the gut microbiome feel inspiring, achievable and delicious.
The recipes show how even the simplest ingredients can do more for your gut. Think beans, wholegrains, vegetables, nuts, seeds, herbs and fruit, all used in tasty, accessible ways to bring more gut-friendly goodness into your diet.
Whether it’s a vibrant Roast Cabbage with Chermoula, a comforting Green Spelt Risotto or Lemon, Blueberry & Chia Cheesecake Pots, the collection is packed with tasty, practical ideas for busy households, midweek meals and feel-good treats.
To help you better understand the power of the ingredients featured, Love Your Gut dietitian Jo Travers explains how the gut-hero ingredients in each dish can play a role in looking after your gut.
Which recipe will you try this week?
Roast Cabbage with Chermoula
Golden roast Savoy cabbage wedges are served on a bed of mixed grains and red pepper, then finished with a punchy homemade chermoula made from parsley, coriander, lemon, garlic, chilli and spices. It’s colourful, simple and ideal as a plant-forward main or side.
Jo’s gut friendly hero ingredient
“Cabbage is part of the cruciferous vegetable family, alongside broccoli, radish, cauliflower and Brussels sprouts. It provides fibre, which supports healthy digestion and helps feed beneficial gut bacteria.
“Additionally, cruciferous vegetables contain natural plant compounds, which can reduce inflammation and support the gut lining.
Curried Cod with Crushed Peas & Beans with Sweet Potato Wedges
A flavour-packed dinner combining Madras-spiced cod with sweet potato wedges and a crushed pea, broad bean and cannellini bean mash. It’s a good example of how gut-friendly ingredients can be built into familiar, fuss-free meals.
Jo’s gut friendly hero ingredient
“Cannellini beans are a versatile store cupboard ingredient and an easy way to add more fibre and plant-based protein and variety to meals. Fibre helps support healthy digestion, promotes fullness and feeds beneficial bacteria in the gut microbiome.
Here, the cannellini beans are blended with peas and broad beans to create a simple, creamy base, while the cod adds lean protein for a balanced, satisfying and easy midweek meal.”
Green Spelt Risotto
A green, vegetable-packed take on risotto using pearled spelt, broccoli, peas, mushrooms, tomatoes, spinach, Parmesan and mixed seeds.
Jo’s gut friendly hero ingredient
“Spelt is an ancient grain that brings a nutty flavour, satisfying bite and useful plant-based nutrients to this comforting risotto. It contains fibres, to help food move through the gut more easily, over time helping to feed good bacteria, plant protein and minerals including magnesium, that supports a balance, making it a nourishing alternative to traditional risotto rice.
“Varying the grains you eat is also a simple way to increase plant diversity across the week.”
Pomegranate, Almond & Chicken Tagine
A vibrant, gently spiced chicken tagine with onion, courgette, spinach, almonds, pomegranate seeds, mint, coriander and wholewheat couscous. It feels special enough for the weekend but is still achievable for a midweek meal.
Jo’s gut friendly hero ingredient
“Wholewheat couscous is a quick, fibre-rich base that helps make this tagine feel hearty and satisfying. As a wholegrain, it also provides useful nutrients including B vitamins and minerals, such as selenium that fights gut inflammation and aids gentle digestion[1], while helping add more variety to the grains eaten across the week.
“This dish, is paired with vegetables, herbs, almonds and pomegranate seeds, adding colour, crunch and plant diversity. Making it a simple way to bring more texture, flavour and gut-friendly goodness to the plate.”
Lemon, Blueberry & Chia Cheesecake Pots
A lighter, make-ahead dessert made with chia seeds, porridge oats, milk, lemon, cream cheese, blueberries, mint and an oat cookie crumb. It has all the appeal of a cheesecake pot, but with added ingredients that support the wider gut-friendly theme.
Jo’s gut friendly hero ingredient
“Chia seeds may be small, but are a useful way to add texture, plant-based omega-3 fats and fibre to puddings, breakfasts and snacks. When mixed with liquid, they swell and help create a creamy, ‘spoonable’ base, making them perfect for these lighter cheesecake-style pots.
“Combined with blueberries, oats, lemon and mint, they bring a variety of plant foods in one delicious dessert. The blueberries add another gut-friendly boost, as they contain polyphenols, including flavanols, which have been studied for their role in supporting a healthy balance of gut bacteria.”
Banana & Choc Chip Loaf Cake
A familiar family-friendly bake with a gut-friendly twist, made with ripe bananas, grated carrot, wholemeal flour and dark chocolate chips. It is great served warm with Greek yoghurt or sliced for lunch boxes.
Jo’s gut friendly hero ingredient
“Bananas are a convenient, affordable and tasty way to add more fibre to the diet. They contain prebiotic fibres which are fermented by gut bacteria to beneficial postbiotic products like short chain fatty acids which are fuel for the gut cells..
“This bake also includes banana and carrot, adding natural sweetness, moisture and extra plant variety. The dark chocolate chips bring a little indulgence, while cocoa contains polyphenols – plant compounds that have been studied for their role in supporting gut bacteria.
Happy Love Your Gut Week!
For further recipe inspiration, visit https://loveyourgut.com/getting-gut-healthy/recipes/
References
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC4504954/#:~:text=Changes%20in%20cellular%20oxidative%20state,and%20restore%20epithelial%20barrier%20integrity.