Want to know how to improve gut health? Prioritising your gut health is all about what you add in, not what you cut out. Your gut microbiota thrives on fibre and polyphenol-rich foods including fruits, vegetables, grains, nuts, seeds, and spices. Our research shows that eating 30 different plants every week is associated with a more diverse gut microbiome. I've handpicked these gut friendly recipes from Mob that pack in the foods that can support a thriving gut microbiome. Once people start seeing the link between the food we eat, our gut microbes and our overall health, it changes the way we think about food. It’s not just fuel. It really can change the way our body works. I hope you enjoy these recipes for gut health. – Tim Spector, Professor of Genetics and Author
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If Mob is about food you’ll actually cook then think of this as a second helping of the good stuff. And all that for less than the price of a pint. What are you waiting for?
How are these exclusive recipes different from the free recipes? Well, these brand-new recipes are designed to help you take your cooking skills to the next level with new recipes being dropped every single day.. With a paid membership, you'll always be in-the-know and ahead of the curve when it comes to the latest techniques and flavour combinations.
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Our Planner lets you build out your own bespoke weekly meal plans composed of literally any recipe on the Mob website. Planning what meals you want to have for dinner in the week has never been easier. You'll be able to add as many days into your plan as you want and as many meals per day as your heart desires. We’ve tried to keep the ingredients list of our recipes as accessible as possible but it’s down to you to ensure all the flavours of the different dishes you cook gel with each other. Yes, that means you can have a Mob recipe for your breakfast, lunch and dinner every single day of the week.
We’ve got plenty of delicious meal plans spanning across all sorts of cuisines for you to explore and add to your Planner. Each week, we’ll be dropping a brand-new meal plan that’s been curated by our expert food team. It’ll include easy-to-follow recipes that you can make using a single shopping list. You can customise those meal plans in your Planner by subbing in other dishes or adding in new recipes that you think will pair great with that selection. It’s meal planning made easy.
These recipes are tailored for gut health, adhering to low FODMAP guidelines to minimise bloating and discomfort. They promote a healthy gut microbiome, providing nutrients to support digestion and fostering good bacteria. With carefully selected ingredients, these dishes nourish the body while supporting optimal digestive function.
Improving gut health extends beyond the kitchen. Incorporating prebiotics like garlic, onions, and bananas can fuel beneficial gut bacteria. Probiotic supplements or fermented foods like yoghurt introduce beneficial microbes. Embracing whole grains and healthy fats supports digestive function and overall wellness, enhancing the gut microbiome for better health.
Symptoms of poor gut health extend beyond bloating and can include constipation, diarrhoea, food intolerances, fatigue, mood disturbances, and skin issues. Monitoring these symptoms and making dietary adjustments can help improve gut health and overall well-being.
For gut-friendly cooking, incorporate ingredients rich in soluble fibre and nutrients like oats, legumes, and fruits. Fermented foods such as kimchi and sauerkraut introduce beneficial bacteria, aiding digestion. Additionally, prioritise vegetables like broccoli and Brussels sprouts, which support gut health with their fibre content and nutrient density.
When focusing on gut health, it's best to avoid ingredients that may exacerbate digestive issues. These include highly processed foods, artificial sweeteners, and excessive amounts of refined sugars. Additionally, some individuals may need to limit their intake of certain FODMAPs (fermentable carbohydrates), such as onions, garlic, and certain fruits, as they can contribute to bloating and discomfort in sensitive individuals.
To make your favourite recipes more gut-friendly, consider incorporating gut-friendly substitutes for ingredients that may trigger digestive discomfort. For example, you can substitute onions and garlic with garlic-infused oil to impart flavour without the FODMAPs. Use gluten-free or whole grain alternatives instead of refined grains, and opt for low-lactose or lactose-free dairy products if lactose intolerance is a concern. Additionally, include more gut-friendly ingredients like lean proteins, vegetables, fruits, and fermented foods to promote digestive health.