7 gut-friendly ingredients plus some recipes to use them in to improve your gut health

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If you want to lose weight and feel good, your gut health should be an essential component of your lifestyle.

It boosts immunity, keeps your digestive system regular (yes, that means a regular poo), and is linked with healthy weight loss.

As part of the 28 Day Weight Loss Challenge, we offer meal plans and recipes that will support your weight loss goals and, in turn, support good gut health too.

gut health

Here are some simple ways to improve your gut health:

  1. Cut down on processed foods as they tend to include many ingredients that can upset your stomach
  2. Cut right down on sugar (in its many disguises) as it is an inflammatory food
  3. Ensure you have plenty of fibre to flush things out and keep regular
  4. Consider your use of antibiotics as they kill off both good and bad bugs
  5. Drink plenty of water to flush your system out and help your body produce waste
  6. Allow some germs to get through by kissing your dog every now and then to build up your immunity

From this list, it’s easy to see why we don’t recommend things like greasy takeaway, excessive alcohol intake or sugary cakes in our 28 Day Weight Loss Challenge.


Here are 7 of the most gut-friendly ingredients

Plus some recipes that you can make to help with your gut health.

1. Greek yoghurt

greek yoghurt new

The good bacteria is beneficial for your gut flora. Combine with berries for an antioxidant boost, by trying these 3 ingredient Yoghurt Berry Ice Blocks.

2. Chia seeds


High in fibre and protein, they act as an intestinal broom to give everything a clear out. Try making a Choc Berry Chia Pudding the night before for a quick and easy breakfast. Top with blueberries or a dollop of yoghurt for an extra gut-friendly kick.

3. Apple cider vinegar

Apple Cider Vinegar And Weight Loss

Known for stimulating the digestion, this is easily added to your salads as a dressing with some olive oil. It also works well as an acidic component in recipes like these Sweet and Sour Chicken Meatballs.

Get our Apple Cider Vinegar Tablets to help get that shot of Apple Cider Vinegar goodness.

4. Gelatine

no added sugar gummies

A source of protein, it also helps repair the gut lining so consider adding some Easy Strawberry Mousse to your meal plan as a great dessert option. Kids will love these simple Homemade Gummy Lollies.

5. Miso


Fermented foods like sauerkraut, kefir and miso are a great way to support gut health (and they taste good too!). We love adding miso to meals as it gives a lot of flavour for very few calories, such as in these Eggs with Kale and Miso.

6. Bananas


These are a triple boost, with their fibre to support digestion, potassium and electrolytes to keep you firing on all cylinders. For a delicious dessert try this 5 Minute Banana Coffee Sundae or for more kid-friendly banana recipes.

7. Ginger

ginger soup

Believed to help you digest your food, ginger also adds a nice heat to stir-fries. Try this Sesame Ginger Soba Noodle Soup, which also includes gut-loving stock (make your own if you can).


Tired of wondering what to cook?

Now you can easily meal plan with our personalised plans & over 6,000 family & budget friendly recipes catering to a wide range of dietary requirements.

The Healthy Mummy is a holistic program to nourish your body with nutritious food and help you stay active in your busy, everyday life. Yours and your families well being should be a priority so let us take the hassle out of it.

Unlock the key to sustainable life changes that will leave you feeling your absolute best.

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