By Lauren O’donnell

Our Top 6 Gut-Health Food Swaps

Following a whole-food, plant-based diet is a great way to increase fibre and nutrient intake, and boost gut health.

Our small and large intestines thrive on ‘good’ bacteria to absorb nutrients and maintain our immunity. Did you know that 70% of our immune system is found in our intestines?

To celebrate World Digestive Health Day 2020, we're sharing 6 of our favourite probiotic-rich ingredients and products to stock up on during lockdown to help maintain a healthy gut.

1. Miso:
You may have tried Japanese miso soup, but did you know it works well as a glaze, in sauces, and in porridge? Made from fermented soya beans, it gives dishes a deep, rich ’umami’ flavour. It’s fermented with the same bacteria used to make sake and amazake (the Japanese ingredient we infuse our overnight oats with).

2. Tempeh:
Watch out, tofu - this new kid on the block is making waves in the plant-based scene! Tempeh originates from Indonesia, and comes in small, flat squares. It has a delicious, nutty flavour, and works well as a meat substitute in curries, salads, and stir-fries. We love Better Nature and Club Cultured's tempeh.

3. Probiotic-rich products:
Look for products that have probiotic-rich ingredients in them, like our overnight oat pots. Save yourself 10 minutes by swapping your home-made porridge or overnight oats with our ready-to-eat breakfast pots. Our oats are infused with amazake, a Japanese ingredient made from fermented brown rice, nicknamed 'drinkable IV drip' for its immune-boosting properties.

4. Kimchi:
Kimchi is a spicy, crunchy fermented cabbage originating from Korea. I add a dollop of it to salads, rice bowls, and sandwiches. My favourites are from Tickles Pickles and Kimchi Radish.

5. Kombucha:
Kombucha is a fermented, carbonated, sweetened black or green tea, originating from China. It makes a fantastic beer substitute, and works well as a mixer and in cocktails. Looking to pick up a new hobby in lockdown? Why not brew your own booch with Fix8's home-brew kit?

6. Swap fruits for vegetables:
High-fibre, plant-based diets are key to maintaining good gut health. A quick way to add more plants to your breakfast is to swap fruits for plain-tasting vegetables like spinach, cauliflower or courgette. Check out Honestly Good Smoothie Co's pre-packed smoothie pouches. I also love using home-blended smoothies in place of plant-milk when making porridges, to give my breakfast an additional gut health boost.

Let us know in the comments if you're a fan of any of these gut-friendly foods.


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