15 Recipes that Promote Good Gut Health

Gut health is a complex topic but one that is super important to thousands of people who suffer from gut issues and symptoms of bad gut health.

It’s believed that a healthy gut can strengthen your immune system and could even prevent disease.

The delicate balance of good and bad bacteria in the gut varies for each person, but in general, eating a healthy diet can improve your gut microbiome and promote your overall health and wellness.

What is Gut Health?

Your gut, or gastrointestinal (GI) system, is home to millions of bacteria and other microbes, all of which can influence health in various ways.

You have 15 feet of plumbing where digestion takes place and most of the vitamins and nutrients from food are broken down and absorbed into your bloodstream. Your large intestine in particular is vitally important for producing essential vitamins and absorbing water and electrolytes, but 90% of food absorption actually happens in your small intestine.

A healthy gut promotes everything from a working immune system through to impacting your mood, getting a good night’s sleep, and impacting your weight.

Symptoms of Gut Health

How do you know your gut is working well?

With 200 different species of bacteria, viruses, and fungi in your digestive tract, it’s remarkable that it works as well as it does at all, but for most the symptoms of bad gut health stay under the radar until we get severe symptoms and decide to do something about them.

Bad gut health can produce obvious and pretty immediate symptoms such as constipation, diarrhea, stomach ache, heartburn, gas, and indigestion.

If you don’t work to keep your gut healthy, however, bad gut health can lead to more severe conditions such as autoimmune issues, where your immune system attacks itself rather than outside invaders. Another possible impact could be to your skin or organs, manifesting in conditions such as psoriasis.

Probiotics and prebiotics in particular have been found to be important for developing better gut health.

Probiotics, Prebiotics, and Polyphenols for Better Gut Health

While many people associate probiotics with supplements, they are in fact beneficial bacteria naturally found in fermented foods like sauerkraut, kimchi, miso, yogurt, and kefir.

Prebiotics are fibers. Prebiotics can be found in fruits, vegetables, and whole grains.

Polyphenols are chemicals derived from plants that promote gut health. They are found in berries, apples, artichokes, and even dark chocolate.

Eating a variety of fruits, vegetables, nuts, seeds, and whole grains will help to provide all these nutrients, therefore a varied diet is key to supporting a healthy gut microbiome.

Best Foods for Gut Health

Listen to your body to find foods that feel good or cause you gut issues, but in general the following have been found to be excellent for improving overall gut health and happy digestion:

• Fiber (eat 30g per day) – wholemeal bread, brown rice, fruits, vegetables, beans, and oats. Sourdough bread can often be easier to digest and can release energy more slowly. Almonds are high in fiber and fatty acids. Peas and Brussels sprouts are also good sources of fiber.
• Leafy greens – Spinach, kale, and other leafy greens are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K, and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel the growth of healthy gut bacteria.
• Water, herbal teas, or milk – aids digestion and softens the stool. Drink a glass of water with every meal.
• Lean meat, fish, and grilled foods can ease stomach workload.
• Probiotics – Probiotics are found naturally in the gut and may be helpful for conditions like IBS. Probiotics are available as supplements or in live yogurt. Just be mindful of added sugar content
• Kefir – Kefir is a fermented milk drink that contains good bacteria and can be added to smoothies or salads
• Miso – made from fermented soya beans and used in dips, dressings, and soups.
• Sauerkraut and kimchi – both are fermented foods that can be used as side dishes.
• Olive oil – Good for reducing inflammation and can be used in salad dressings or over vegetables.
• Kombucha – a fermented tea drink that is full of probiotic bacteria. Used as a drink or in cocktails.
• Roquefort cheese – Even some cheese (in moderation) can boost your good gut bacteria.
• Fruit – Melons, berries, and citrus fruits, such as oranges and grapefruit, contain lower fructose, making them easier to tolerate and less likely to cause gas. They are rich in fiber, slow blood sugar response, and promote bowel regularity along with the growth of gut-healthy bacteria.
• Garlic – Works on the “bad” gut bacteria to balance yeast in the gut.
• Ginger – can help digestion and stomach acid production.

Worst Foods for Gut Health

Not to be confused with allergies and food intolerances, the following foods can be the cause of gut discomfort through to worsening gut health. Note your responses after eating these foods to see when your gut health tells you to avoid or minimize them in the future:

• Cereals and grains may cause bloating and IBS symptoms.
• Fiber absorbs water, so without enough fluids, constipation can occur.
• Caffeine in drinks can cause heartburn.
• High-fat foods like chips, burgers, and fried foods are harder to digest and can cause stomach pain and heartburn.
• Spicy foods can trigger heartburn, stomach pain, or diarrhea for some individuals.
• Even milder but flavorful foods like garlic and onions can also cause heartburn.
• Tomatoes, citrus fruits, and salad dressings can trigger heartburn or IBS symptoms for some people.
• Individuals with lactose intolerance experience gas or diarrhea after consuming milk and dairy.
• Artificial sweeteners, red meat, processed foods, and alcohol can all have negative effects on your gut health.

Improve Your Gut Health with These Delicious and Easy Recipes

If the idea of cramming more leafy greens and fiber into your diet doesn’t fill you with joy, to help inspire you we have gathered a collection of delicious but gut-health-friendly meals, from snacks and desserts to full dinners. Some are packed with flavor and spices so tune to your own tastes and tolerances!

Banana Oatmeal Muffins

These deliciously fiber-packed banana oatmeal muffins are a breeze to make and are as nutritious as they are tasty. The oats provide a delightful texture and an abundance of slow-release energy, making them a great healthy snack.

Ingredients

• 100g (3 1/2oz) plain wholemeal flour
• 25g (1oz) medium oatmeal
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon ground cinnamon
• 25g (1oz) raisins
• 25g (1oz) sunflower spread, melted
• 25g (1oz) light soft brown sugar
• 1 egg, beaten
• 100ml (3 1/2 oz) skimmed milk
• 1 medium/large banana, peeled and mashed

Instructions

1. Preheat oven to 392° Fahrenheit (200°C/fan 180°C /gas mark 6). Line 6 cups of a muffin tin with paper muffin cases; set aside. Place flour, oatmeal, baking powder, and cinnamon in a bowl; mix well. Stir in raisins.
2. Mix melted sunflower spread, sugar, egg, and milk; add this to the flour mixture. Gently fold the ingredients together just enough to combine the mixture. Gently fold in mashed banana; divide the mixture evenly between muffin cups.
3. Bake for about 20 minutes or until risen and golden brown.
4. Serve warm or cold.

Banana Yogurt Smoothie

This nutritious smoothie is a fantastic way to kickstart your 5-a-Day. The combination of healthy ingredients such as cinnamon, ginger or nutmeg, provides a delicious and energizing boost that will last all morning. The cinnamon and ginger or nutmeg can be substituted for one another, depending on your preference. This smoothie is both delicious and healthy, as it is packed with essential vitamins and minerals.

Ingredients

• 2 medium bananas, cut into chunks
• 200ml (7fl oz) low-fat natural yogurt
• 125ml (4fl oz) semi-skimmed milk
• 2 tablespoons clear (runny) honey, or to taste
• 1/4 teaspoons ground cinnamon, or to taste

Instructions

1. Place bananas, yogurt, milk and honey in a blender or food processor. Blend until smooth and well-mixed.
2. Add cinnamon and blend to mix well. Pour the smoothie into glasses and serve immediately.

Chinese Ginger & Lime Chicken

This nutritious stir-fry is an easy and flavorful way to enjoy a healthy meal. It combines a variety of vegetables, chicken breast, and rice noodles to create a balanced dish that is both delicious and good for your gut and your heart.

Ingredients

• 1 small fresh red chili, deseeded and finely chopped
• 1–1.5cm (½–⅝ in) piece fresh root ginger, peeled and finely chopped
• Finely grated zest of ½ lime
• Juice of 1 lime
• Freshly ground black pepper, to taste
• 225g (8oz) skinless boneless chicken breast, cut into strips
• 2 tsp rapeseed or sunflower oil
• 1 red or yellow pepper, deseeded and sliced
• 4 spring onions, chopped
• 100g (3½oz) mangetout
• 85g (3oz) beansprouts
• 2 tbsp water
• 1 tbsp unsweetened apple juice or dry sherry
• 2 tsp reduced-salt soy sauce (use a reduced-salt gluten-free version if following a gluten-free diet)
• 25g (1oz) roasted/toasted cashew nuts

Instructions

1. Combine red chili, ginger, lime zest, lime juice, and black pepper in a non-metallic dish. Add chicken strips; turn well to coat all over. Cover; leave to marinate in the fridge for 1 hour.
2. Heat rapeseed oil in a non-stick wok. Add chicken and marinade to wok; stir-fry over medium-high heat for 3-4 minutes or until chicken has colored. Add red pepper and spring onions; stir-fry for 2-3 minutes. Add mangetout and beansprouts; stir-fry for 2-3 minutes or until chicken is cooked.
3. Add water, apple juice, soy sauce, and cashew nuts; stir-fry for 1 minute or until hot. Serve immediately with cooked egg or rice noodles, or with egg-fried rice.

Pear and Ginger Parcels

These delectable crispy pockets are a delightful, fruity treat that will surely wow your guests. Serve warm or chilled with a light custard or yogurt for a healthy and delicious dessert. The combination of the sweet, crispy pastry with the light custard or yogurt makes this a balanced and healthy dessert option. Fresh root ginger is great for your digestion and a happy, healthy gut!

Ingredients

• 2 pears (about 140g (5 1/2 oz) each
• 600ml (1 pint) unsweetened apple and raspberry or blackcurrant juice
• 1 small piece of fresh root ginger, peeled and sliced
• 25g (1oz) reduced-fat soft cheese
• 1/4 tsp honey
• 1 sheet filo pastry
• 1 tsp reduced fat spread, melted
• 2 walnut halves, finely chopped
• 1/4 tsp icing sugar

Instructions

1. Peel the pears. Put in a small saucepan with the juice and ginger. Bring the liquid to a boil then simmer gently for 15-20 minutes until the pears are soft and tender. Turn the pears occasionally as they cook.
2. Leave to cool. If you want to get ahead, you can freeze the poached pears at this point.
3. Beat together the soft cheese and honey. Scoop out the pear cores and fill the space with the soft cheese mixture.
4. Heat the oven to 392° Fahrenheit (200°C/180°C fan/gas mark 6). Cut the filo sheet in half and place the pieces on a baking sheet.
5. Brush the pastry with a little of the melted spread and place a pear in the center of each one.
6. Bring the pastry up around the pear and squeeze it together. Brush with any remaining fat and sprinkle with the walnuts.
7. Bake the pears for 15 minutes or until golden and crisp.
8. Meanwhile, bring poaching juice to a boil and bubble until reduced and thickened.
9. 6. Serve the pear parcels with the poaching juices and a little fat-free yogurt.

Apple and Raspberry Oatmeal Crumble

This delicious and healthy pudding is made with seasonal gut-healthy fruit, making it a great way to enjoy a sweet treat without compromising on nutrition or digestion. The recipe can be easily customized to suit your taste by swapping out dessert pears for apples and adding mixed spice or ginger instead of cinnamon for an extra flavorful twist and a digestive boost. The combination of sweet fruit and warm spices makes this pudding a truly satisfying and nutritious treat.

Ingredients

• 85g (3oz) plain flour (white or wholemeal)
• 55g (2oz) medium oatmeal
• 55g (2oz) unsaturated margarine
• 70g (2 1/2 oz) light soft brown sugar
• 1 teaspoon ground cinnamon
• 3 eating apples, peeled, cored, and thinly sliced
• 225g (8oz) fresh raspberries
• 2 tablespoons unsweetened apple juice
• 1 tablespoon clear honey

Instructions

1. Preheat oven to 356 degrees Fahrenheit/180°C/350°F/Gas Mark 4.
2. Put flour and oatmeal in a bowl and stir to mix. Lightly rub in the margarine until the mixture resembles breadcrumbs. Stir in sugar and cinnamon.
3. Place apples and raspberries in an ovenproof dish. Mix together apple juice and honey, pour over fruit, and stir gently to mix. Spoon the crumble mixture evenly over the fruit so that it is completely covered.
4. Bake in the oven for about 45 minutes, or until golden brown. Serve hot or cold with low-fat custard or ice cream.

Spicy Spinach Kebabs

These delicious patties are a great way to get your gut-healthy leafy greens in a tasty and easy way. Packed with spinach, peas, and cilantro, they are a light yet satisfying way to boost your good gut bacteria, folate, and vitamin supply. The combination of vegetables makes them a nutritious and balanced meal that is easy to make. Plus, the herbs and spices add an extra layer of flavor that will tantalize your taste buds.

Ingredients

• 100g/4oz white or red potatoes, peeled and boiled
• 100g/4oz green peas, cooked
• 100g/4oz spinach leaves, washed and finely chopped
• 2 green finger chilies, finely chopped
• 1 teaspoon ginger, peeled and finely grated
• 2 tablespoons cilantro (AKA coriander) leaves, roughly chopped
• 3 tablespoons cornflour
• 3 teaspoons olive oil

Instructions

1. In a large bowl, mix together all the ingredients except the oil. Mash until fairly smooth.
2. Take a spoonful of the mixture, the size of a golf ball, and flatten it to make a burger shape. Repeat with the remaining mixture.
3. Heat the oil in a heavy-based frying pan and lightly fry the patties for 2 minutes on each side, cooking them well. Drain on kitchen paper. Serve hot.

Ginger Chicken Stir-Fry

This Chinese-style stir fry is a delicious and healthy way to get some of your five-a-day. Gut-healthy and easier-to-digest chicken breast or lean pork should be used instead of the more traditional beef, making it a lighter and healthier option. The stir fry is packed with flavor and nutrients, making it a great choice for a nutritious meal.

Ingredients

• 1 tsp cornflour
• 4 tbsp water
• 1 tbsp reduced-sodium soy sauce (use a gluten-free version if making gluten-free)
• 1 tsp dark soft brown sugar
• 2-3tsp sunflower oil
• 175g (6oz) chicken cut into thin strips
• 1 1/2 tsp Sichuan pepper, crushed
• 1 small red pepper, deseeded and cut into strips
• 1 small green or yellow pepper, deseeded and cut into strips
• 1 carrot, cut into thin matchsticks
• 55g (2oz) mangetout, trimmed
• 4 spring onions, chopped
• 1 fresh red chilli, deseeded and finely chopped
• 2cm piece fresh root ginger, peeled and cut into thin strips
• 1 clove garlic, finely chopped

Instructions

1. In a small bowl, mix cornflour with water until smooth. Stir in soy sauce and sugar; set aside.
2. Heat 1 teaspoon sunflower oil in a non-stick wok. Add meat and crushed pepper; stir-fry over a fairly high heat for 3-4 minutes or until meat is cooked through. Using a slotted spoon, transfer beef to a warm plate; set aside.
3. Carefully add remaining oil to hot juices in wok; heat over a medium heat until hot. Add peppers, carrot, mangetout, spring onions, chilli, ginger and garlic; stir-fry over a medium-high heat for 3-5 minutes or until softened or cooked to your liking.
4. Return meat and any juices to wok; stir to mix. Add cornflour mixture to wok; stir-fry over a medium heat for 1-2 minutes or until beef is hot.
5. Serve immediately with cooked rice or noodles (use rice noodles if making gluten-free).

Melon Kiwi Medley

This delicious and healthy dish is made with fresh fruit, creating a vibrant and flavourful meal. The mango provides a natural sweetness that is balanced by a variety of other fruits. This dish is a great way to get your daily dose of vitamins and minerals while still enjoying a tasty meal.

Ingredients

• 1/2 small or medium melon, such as Galia or cantaloupe (about 800g-1kg or 1/3lb-2 1/4lb total/unprepared weight of whole melon)
• 2 kiwi fruit, peeled, halved and sliced
• Freshly squeezed or unsweetened orange juice, to taste
• 2 teaspoons orange-flavored liqueur (optional)
• 1/4 teaspoon ground ginger, or to taste (optional)
• Chopped mint leaves, to garnish

Instructions

1. Cut melon into quarters; remove seeds and peel. Dice flesh (or scoop it out using a melon baller); place melon flesh in a bowl.
2. Add kiwi fruit and orange juice to melon. Pour over liqueur (if using) and sprinkle ginger on top (if using); stir gently. Cover and refrigerate for about 1 hour before serving, if desired.
3. Divide fruit medley between 2 serving bowls; garnish with mint and serve.

Jumbo Fish Wrap

Oven-baked and coated in a light, crunchy panko breadcrumb. This delicious and nutritious fish dinner is made with either cod or haddock and is oven-baked to perfection with a light and crunchy panko breadcrumb coating. It is a great heart-healthy option that is both tasty and healthy. The panko breadcrumb coating adds a nice crunch while the oven-baking ensures that the fish is cooked to perfection without adding extra fat.

Ingredients

• 240g piece of cod loin (not smoked)
• 50g wholemeal breadcrumbs
• Zest of 1 lemon
• ½ tsp cayenne pepper
• 1 tbsp chopped fresh parsley
• 1 tbsp sunflower oil
• 2 small tortilla wraps
• 50g lamb’s lettuce or pea shoots
• 1 ripe tomato, thinly sliced
• Dressing:
• 2 tbsp 0% Greek-style natural yogurt
• 1 tbsp low-fat mayonnaise
• 5cm piece cucumber, finely chopped
• 1 tsp chives, snipped

Instructions

1. Preheat the oven to 392° Fahrenheit (200ºC/180ºC fan/gas mark 6). Cut the cod loin lengthways to give you two long strips. If you have bought pre-packed loins that come as two per pack, you won’t need to cut them. Mix together the breadcrumbs, lemon zest, cayenne, parsley, and oil. Use this to coat the fish pieces evenly on all sides, pressing the crumbs over the fish. Lift onto a non-stick baking tray and cook for 15 minutes.
2. Meanwhile, place the wraps on a board and top with lambs lettuce and tomato slices.
3. Mix together the yogurt, mayonnaise, cucumber and chives, and drizzle the mixture over the wrap. Lift a cooked fish finger into the center of the wrap and roll up to serve.

Sweet and Spicy Plum Pudding Dessert

This healthy dessert is a perfect balance of sweetness and spice. The use of low-fat and low-sugar ingredients makes it a guilt-free treat. The cinnamon adds subtle warmth but can be swapped out for mixed spice or ginger for a more intense flavor. For an extra sweet touch, try using fresh apricots instead of plums. The combination of fresh fruit and spices creates a delightful and nutritious dessert.

Ingredients

• 55g (2oz) plain wholemeal flour
• 25g (1oz) caster sugar
• 1/2 teaspoon ground cinnamon
• 1 egg
• 125ml (4fl oz) semi-skimmed milk
• 1 1/2 teaspoon sunflower oil
• 3-4 ripe, sweet red dessert plums, such as Splendor (about 300g/ 10 1/2 oz total unprepared weight), halved and stoned
• Icing sugar for dusting (optional)

Instructions

1. Preheat oven to 392° Fahrenheit (220ºC/fan 200ºC/gas mark 7). Combine flour, caster sugar and cinnamon in a bowl. Make a well in centre of flour mixture; break in egg and add a little milk, beating thoroughly with a wooden spoon. Gradually beat in remaining milk drawing flour in from sides to make a smooth batter.
2. Put oil in a shallow 18cm (7in) square non-stick cake tin; heat in oven for 2-3 minutes or until hot. Quickly and carefully place plum halves, cut-sides down, over base of tin (hot oil may spit slightly, so be careful); pour batter evenly over fruit.
3. Bake for about 25 minutes or until pudding is cooked, risen and nicely browned.
4. Dust with sifted icing sugar, if desired.
5. Cut into portions and serve.

Ginger Poached Pears

This recipe combines ginger with other healthy ingredients to create a delicious and nutritious meal. The ginger helps to promote digestion, while the other ingredients provide essential vitamins and minerals. The combination of these ingredients makes for a tasty and healthy meal that can be enjoyed without worrying about any negative health effects.

Ingredients

• 1 large orange
• 1 lemon
• 1/4 teaspoon ground ginger
• 450g (1lb) pears, peeled, halved & cored
• A little honey, to taste (optional)

Instructions

1. Squeeze the juice from the orange and lemon.
2. Strain and put in a saucepan with the ginger and 4 tablespoons water.
3. Add the pears. Bring to the boil, cover and simmer for 15-20 minutes, turning occasionally. Arrange the pears in a serving dish.
4. Stir a little honey into the orange and lemon juices, if liked. Then pour the liquid over the pears.
5. Cool, then chill before serving.

Banana and Dark Chocolate Loaf

This delicious and healthy chocolate cake loaf is made without any butter or oil, making it lower in fat and saturated fat than other chocolate cakes. Plant-based milk can be used to make this recipe vegan-friendly. This recipe is a great choice for those looking for a healthier alternative to a traditional chocolate cake.

Ingredients

• 50g (5oz) self-raising flour
• 25g (1oz) cocoa powder
• 40g (1½ oz) porridge oats
• 50g (2oz) flax seeds
• 200ml (7 fl oz) low-fat milk (non-dairy or dairy)
• 70g (3oz) light brown soft sugar
• 1 ripe banana, peeled and mashed
• ¼ tsp ground nutmeg

Instructions

1. Preheat the oven to 160 fan/180C/gas mark 4. Line a 900g (2lb) loaf tin with non-stick baking parchment.
2. Sift the flour and cocoa powder into a mixing bowl and stir in the oats, reserving 1 tsp.
3. Place the flax seeds in a bowl and pour the milk over. Stir well, leave to stand for 10 minutes then whisk in the sugar, banana and nutmeg.
4. Fold the dry ingredients into the banana and milk mixture thoroughly. Spoon into the prepared tin, sprinkle with reserved oats, and bake for 40 minutes until risen and firm to the touch, and a metal skewer inserted into the center comes out clean.
5. Transfer to a wire rack to cool completely before slicing into 12.

Banana Cinnamon Fruit Toast

This cinnamon fruit toast is a delicious and healthy treat that can be made in a flash. It’s perfect for breakfast or a nutritious snack any time of day. The combination of cinnamon and fruit provides a sweet flavor that is sure to satisfy, while the whole grain toast provides complex carbohydrates and fiber for a balanced meal.

Ingredients

• 1 1/2 – 2  teaspoons caster sugar
• 1/4 teaspoons ground cinnamon, or to taste
• 1 banana
• 2 medium or 4 small slices of fruit bread
• 2 teaspoons low-fat or reduced-fat sunflower spread
• 55g (2oz) fresh blueberries or raspberries
• 10g (1/4 oz) toasted flaked almonds (optional)

Instructions

1. Combine sugar and cinnamon in a small bowl; set aside. Peel banana; cut diagonally into 10-12 even slices and set aside.
2. Toast fruit bread on both sides in a toaster or under a preheated grill. Spread hot toast slices with sunflower spread; sprinkle most of the cinnamon sugar evenly over the toast, reserving a little cinnamon sugar for serving.
3. Arrange banana slices on the toast; sprinkle with reserved cinnamon sugar. Sprinkle with fresh berries and flaked almonds (if using). Serve immediately.

Curried Green Bananas

This delicious and healthy curry is perfect for the whole family! Serve it with plain rice or naan bread for a complete meal. The curry is packed with nutritious ingredients, such as vegetables, legumes, and spices, that provide essential vitamins and minerals. The combination of flavors from the spices and vegetables makes it a flavorful and nutritious dish.

Ingredients

• 5 green bananas or plantains (you can find these at shops selling Caribbean foods)
• 2 tablespoons mustard oil
• 1 large onion, finely chopped
• 1 teaspoon turmeric
• 1 level teaspoon chilli powder
• 225ml water
• 225ml plain yogurt
• 1 tablespoon minced ginger
• 1 teaspoon garam masala
• 2 cardamom seeds, crushed
• Scotch bonnet pepper to taste

Instructions

1. Make an incision along the length of each banana. Add to boiling water and cook for about 15 minutes until the flesh can be easily pierced with a fork. Once cooked, remove the skins and slice into 2cm discs, and set aside.
2. Heat the oil in a large saucepan, fry the onion and ginger for about 2-3 minutes then add the turmeric, chili powder, cardamom, and fresh chillies. Cook everything for about 1 minute.
3. Stir the banana into the onion and spice mixture and allow them to brown slightly. Now add the water, mix well, then cover and cook gently for 15 minutes. Finally, stir in the yogurt and garam masala and heat through gently for a further minute.

Banana Mango Sundae

This summery treat is a delicious and healthy option for the whole family. With its low fat content and natural sugars from fresh fruit, it is the perfect snack to enjoy guilt-free.

Ingredients

• 2 small ripe bananas, peeled and sliced
• 1 ripe mango, peeled and chopped
• Pinch ground cinnamon
• 85g (3oz) fat-free, thick yoghurt such as fat-free Greek yoghurt or skyr (a creamy Icelandic-style yoghurt)
• Handful of fresh raspberries, blueberries and sliced strawberries
• 6 toasted walnut halves, finely chopped
• Sugar-free caramel syrup
• Sugar-free marshmallows
• Extra sliced mango and banana

Instructions

1. Put the sliced banana and the chopped mango in separate freezable containers and freeze for at least four hours until solid.
2. Put the frozen banana slices in a food processor with the cinnamon and a tablespoon of yogurt. Pulse until the banana is finely chopped. Continue blitzing until the mixture becomes smooth and ice cream-like. Return to the container and the freezer.
3. Put the mango pieces in the food processor (no need to wash it) with the remaining yogurt and blitz as above until creamy. Return to the container and the freezer.
4. To serve, layer the banana and mango ice creams in tall glasses with some sliced strawberries and chopped nuts. Finish with a drizzle of sugar-free caramel and some sugar-free marshmallows. Add a long spoon and some extra sliced fruits before serving.

Key Takeaways

Eating a healthy diet is not only important for overall well-being but also plays a crucial role in maintaining good digestive health.

By choosing the right foods, you can keep uncomfortable digestive issues like constipation, heartburn, and irritable bowel syndrome (IBS) at bay.

Remember, everyone’s digestive system is unique, so it’s important to listen to your body and consult a doctor or qualified dietitian before taking any supplements including probiotics if there are existing health conditions or a weakened immune system.