Nourish Your Gut

Gut-friendly recipes from a nutritional therapist

Over 35 delicious, gut-healing recipes designed by Elena Rolt, a certified functional medicine practitioner and nutritional therapist. Support your gut microbiome, reduce IBS symptoms, and improve digestive health with every meal.

🌾Gluten-Free🥛Dairy-Free🥬Vegetarian🌱Vegan

Banana & Chia Oatmeal

Featured Recipe

Banana & Chia Oatmeal

A nourishing breakfast bowl with oats, banana and chia seeds. High in fibre and perfect for sustained energy.

Gluten-FreeVegan

5 min prep1 servings

Cashew Oatmeal & Berries

Cashew Oatmeal & Berries

Creamy oatmeal made with cashew milk and topped with fresh berries. A warming, gut-friendly breakfast.

Gluten-FreeVegan

10 min1 servings

Cherry Compote Oatmeal

Cherry Compote Oatmeal

Warm oatmeal topped with homemade cherry compote. A comforting breakfast rich in antioxidants and fibre.

Gluten-FreeVegan

5 min2 servings

One Pan Mushroom Eggs

One Pan Mushroom Eggs

A simple, satisfying breakfast with eggs and sautéed mushrooms. Quick to make and gentle on the gut.

Gluten-FreeVegetarian

5 min2 servings

Garlicky Mushrooms & Spinach on Toast

Garlicky Mushrooms & Spinach on Toast

A simple, satisfying breakfast with garlicky mushrooms and wilted spinach on toast. Nutritious and easy to make.

10 min2 servings

Spinach Scrambled Eggs on Toast

Spinach Scrambled Eggs on Toast

Fluffy scrambled eggs with spinach and sun-dried tomatoes on toast. A protein-rich breakfast that's easy on the gut.

Gluten-FreeVegetarian

10 min2 servings

Banana Buckwheat Pancakes

Banana Buckwheat Pancakes

Fluffy, gluten-free pancakes made with buckwheat flour and banana. A wholesome breakfast that's gentle on digestion.

Gluten-FreeVegetarian

10 min12 servings

Miso Mushroom & Asparagus Courgetti

Miso Mushroom & Asparagus Courgetti

A light and flavourful courgetti dish with umami-rich miso mushrooms and fresh asparagus. Perfect for a healthy, gut-friendly main course.

Gluten-FreeVegan

10 min2 servings

Spicy Coconut Chickpea Stew

Spicy Coconut Chickpea Stew

A warming, aromatic stew with chickpeas and coconut milk. Comforting, filling and excellent for gut health.

Gluten-FreeVegan

15 min4 servings

Red Lentils Dahl

Red Lentils Dahl

A classic, comforting dahl made with red lentils and aromatic spices. Nourishing, easy to digest and perfect for gut health.

Gluten-FreeVegan

10 min4 servings

Green Pea Dahl

Green Pea Dahl

A hearty, protein-rich dahl made with green split peas. Warming, nourishing and excellent for gut health.

Gluten-FreeVegan

15 min4 servings

Easy Fish Cakes

Easy Fish Cakes

Simple, delicious fish cakes made with quality fish and fresh herbs. High in protein and omega-3s for gut health.

Gluten-FreeDairy-Free

20 min4 servings

Leek & Broccoli Bake

Leek & Broccoli Bake

A simple, nutritious bake with leeks and broccoli. High in fibre and perfect as a main or side dish.

Gluten-FreeVegetarian

15 min5 servings

Rice Spaghetti with Bean Sauce Bolognese

Rice Spaghetti with Bean Sauce Bolognese

A plant-based bolognese made with beans, served over gluten-free rice spaghetti. Hearty, nutritious and gut-friendly.

Gluten-FreeVegan

20 min4 servings

Pasta with Cavolo Nero Pesto

Pasta with Cavolo Nero Pesto

A nutritious pasta dish featuring homemade cavolo nero pesto. Rich in vitamins and gut-friendly ingredients.

15 min4 servings

Roasted Peppers Gazpacho

Roasted Peppers Gazpacho

A refreshing cold soup made with roasted peppers and fresh vegetables. Perfect for warm days and packed with gut-friendly nutrients.

Gluten-FreeVegan

10 min4 servings

Roasted Peppers & Tomatoes Soup

Roasted Peppers & Tomatoes Soup

A warming, anti-inflammatory soup with roasted peppers and tomatoes, enhanced with turmeric and paprika.

Gluten-FreeVegan

10 min4 servings

Mushroom & Cauliflower Soup

Mushroom & Cauliflower Soup

A creamy, comforting soup with mushrooms and cauliflower. Rich in nutrients and gentle on the digestive system.

Gluten-FreeVegan

15 min4 servings

Red Lentils & Cauliflower Soup

Red Lentils & Cauliflower Soup

A warming, protein-rich soup with red lentils and cauliflower. Nourishing, easy to digest and perfect for cold days.

Gluten-FreeVegan

15 min4 servings

Miso Mushroom & Kale Salad

Miso Mushroom & Kale Salad

A nutrient-dense warm salad featuring umami miso mushrooms over wilted kale. Rich in prebiotics and gut-supporting nutrients.

Gluten-FreeVegan

20 min2 servings

Black Beans & Dill Pesto Salad

Black Beans & Dill Pesto Salad

A protein-rich salad with black beans and fresh dill pesto. Packed with fibre and gut-friendly ingredients.

Gluten-FreeVegan

20 min2 servings

Beluga Lentils & Beetroot Salad

Beluga Lentils & Beetroot Salad

A hearty, colourful salad with protein-rich beluga lentils and earthy beetroot. Excellent for gut health and energy.

Gluten-FreeVegan

20 min4 servings

Simple Hummus Recipe

Simple Hummus Recipe

A classic, creamy hummus made with chickpeas and tahini. High in fibre and protein, perfect for gut-friendly snacking.

Gluten-FreeVegan

15 min4 servings

Roasted Beetroot Hummus

Roasted Beetroot Hummus

A vibrant, colourful hummus with roasted beetroot. Rich in antioxidants and perfect for gut-friendly snacking.

Gluten-FreeVegan

30 min4 servings

Spinach & Dill Pesto

Spinach & Dill Pesto

A fresh, vibrant pesto made with spinach and dill. Versatile and packed with gut-friendly nutrients.

Gluten-FreeVegan

10 min4 servings

Radish Tops & Dill Pesto

Radish Tops & Dill Pesto

A zero-waste pesto using radish tops and fresh dill. Nutrient-dense and perfect for reducing food waste.

Gluten-FreeVegan

15 min4 servings

Cavolo Nero Pesto

Cavolo Nero Pesto

A nutrient-dense pesto made with dark leafy cavolo nero. Rich in vitamins and perfect for pasta or as a dip.

Gluten-FreeVegan

10 min4 servings

Coriander & Spinach Pesto

Coriander & Spinach Pesto

A fresh, vibrant pesto with coriander and spinach. Detoxifying and perfect for adding flavour to any dish.

Gluten-FreeVegan

10 min4 servings

Marinated Red Onions

Marinated Red Onions

Simple marinated red onions that add a probiotic-rich, tangy flavour to any dish. A versatile condiment for gut health.

Gluten-FreeVegan

10 min2 servings

Spicy Roasted Chickpeas

Spicy Roasted Chickpeas

Crunchy, flavourful roasted chickpeas with warming spices. A healthy, high-fibre snack for gut health.

Gluten-FreeVegan

10 min4 servings

Kale Chips

Kale Chips

Crispy, nutritious kale chips baked to perfection. A delicious way to get your greens and support gut health.

Gluten-FreeVegan

10 min2 servings

Black Currant Muffins

Black Currant Muffins

Healthy, grain-free muffins made with almond flour and black currants. A guilt-free treat that's gentle on the gut.

Gluten-FreeVegetarian

15 min12 servings

Cauliflower Rice

Cauliflower Rice

A low-carb, grain-free alternative to rice. Light, versatile and gentle on the digestive system.

Gluten-FreeVegan

10 min4 servings

Cinnamon Poached Apples

Cinnamon Poached Apples

Warm, comforting poached apples with cinnamon. A gentle dessert that's easy on the digestive system.

Gluten-FreeVegan

10 min2 servings

Spinach & Ginger Smoothie

Smoothies & Drinks

Spinach & Ginger Smoothie

A refreshing green smoothie with spinach and fresh ginger. Energising, anti-inflammatory and great for digestion.

Gluten-FreeVegan

5 min1 servings

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