Gut health has become one of the most influential themes in modern wellness and the way we cook is starting to reflect that shift. Interest in gut-friendly eating has now moved into everyday routines with people looking for simple, practical recipes that support digestion, reduce bloating, and help them feel their best. So let’s look at the trends driving this…
The rise of fermented foods
Fermented foods, such as kimchi, kefir, miso, sauerkraut and kombucha are becoming part of regular meal planning, largely because people are more confident incorporating them into simple dishes. Fermentation is not only being celebrated for its potential to support gut health but equally for the flavour and texture it brings as depth, tang and umami make even the quickest meals feel more exciting.
Fibre-focused eating
Protein may have dominated the wellness spotlight, but fibre is increasingly being recognised as the nutrient that does much of the “heavy lifting” for digestive comfort, metabolic health and microbiome support. This renewed attention is also fuelled by research showing that most people consume barely half of the recommended 30g per day, and that only around 4% meet this target[1].
People are increasingly looking for ways to increase fibre intake in a gentle, sustainable way such as through high fibre breakfasts, without the discomfort that can come from overdoing it which some nutrition professionals are coining “fibre dumping.”
Plant diversity
Easy, colourful meals made from a variety of vegetables, whole grains, herbs, legumes, nuts and seeds are resonating with people who want to eat in a way that supports microbial diversity. This is not about counting specific plant types but about embracing meals that naturally layer colours, textures and nutrients. Bowls, wraps, soups, and simple roasted vegetable dishes can help you get there without overthinking it.
Gut-friendly drinks
People want drinks as well as meals that slot neatly into their day like simple digestive tonics that can be batch-prepped or adapted to different dietary needs. From offering a morning gut reset to anti-bloat shots, the focus is on improving overall gut health using hero ingredients.
What ties these trends together is a desire for balance and evidence-based guidance and to support, I’ve created the below recipes which offer an enjoyable way to support gut health through everyday cooking.
As a nutritionist, I always remind people that gut health isn’t just about big changes. It’s about small daily habits. Whether it’s adding more fibre, trying fermented foods, or taking a clinically studied live bacteria supplement like Bio-Kult, consistency is what counts.
If you’re taking part in the 30-Day Gut Health Reset, a wellness journal can be a great way to notice how you feel over time. Tracking things like energy, digestion, focus or sleep can help you understand your own patterns and what supports you best.
The Kimchi, Quinoa & Egg Breakfast Bowl echoes the rise of high-fibre, fermented-boosted breakfasts for a flavourful, gut-supportive start to the day.
The Miso-Roasted Aubergine with Crispy Lentils reflects the demand for easy, plant-focused meals using prebiotic vegetables and affordable legumes. Comforting and full of plant diversity, making it ideal for midweek meals.
The Crispy Tempeh Nourish Bowl with Green Goddess Kimchi Dressing captures the momentum around fermentation, plant diversity and protein-balanced bowls, packed with colour and texture.
And the Pineapple, Ginger & Kefir Tonic represents the trend toward simple, functional gut-friendly drinks, that you can prep in minutes.
Whether you’re resetting your routine this January, or simply exploring new ingredients, these recipes offer an easy way to bring more gut-supportive habits into everyday life to help you feel good from the inside out.
If you give any of them a try, I’d love to see your creations. Share your bowls, bakes or tonics with us on social and join the conversation around what makes you feel good this year. #RealLifeTakesGuts
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