5 gut-friendly recipes to soothe IBS and bloating

Whether it’s digestive problems, bloating or IBS, get your gut back on track with these gut-friendly recipe ideas from the women behind The Gut Stuff, Alana and Lisa Macfarlane…

Gut-friendly sweet treats: Saurkraut Brownies Recipe

This gut-friendly recipe might sound odd but don’t knock ’em ‘til you try them! Serves 8-10.

Ingredients:

• 60g sauerkraut (homemade or shop-bought)
• 400g Medjool dates, stoned
• 80g ground almonds
• 3 tbsp cacao powder
• ½ tsp sea salt
• 80g mixed seeds
• Handful of walnuts, roughly chopped

Method:

1. Using a chopping board, finely chop the sauerkraut. Use kitchen paper to remove any excess liquid.
2. Place the dates, ground almonds, cacao, salt and mixed seeds into a food processor and blend until the mixture starts to stick together. Mix in the sauerkraut.
3. Line a square tin with baking paper. Tip in the brownie mix and press firmly into the dish with your hands until evenly distributed.
4. Next, press the walnuts into the top of the brownies. Transfer to the fridge to set for 20-30 mins. Remove the brownies from the fridge and cut into 8-10 squares.
5. Store in an airtight container in the fridge for up to 3 days

Why is this sauerkraut recipe gut-friendly?

Sauerkraut is a great source of probiotics, but always check that shop-bought versions contain live bacteria and aren’t pasteurised, otherwise you may lose the potential benefits.

Gut-friendly dining: Baked Salmon Topped with Sourdough Breadcrumbs Recipe

This fuss-free dish is great with a veg tray bake bonanza! Serves 2

Ingredients:

• 1 slice of day-old sourdough
• 1½ tbsp olive oil
• 2 salmon fillets
• 1 lemon, quartered
• 1 fennel bulb, finely sliced
• 2 handfuls of cherry tomatoes
• 1 red onion, sliced
• 100g jarred artichoke, drained
• 2 garlic cloves, finely sliced
• Handful of stoned black olives
• Handful of fresh herbs, chopped

Method:

1. Preheat oven to 180°C fan/200°C/ gas 6 and line a baking tray with baking paper.
2. In a blender, pulse the sourdough to breadcrumbs, then stir in the olive oil. Season the salmon with salt and pepper and a squeeze of lemon juice.
3. Place the fennel, onion, tomatoes and jarred artichokes into a mixing bowl, season well and coat with the remaining olive oil. Spread out over a medium baking tray and cook for 15 mins.
4. Remove the tray from the oven, stir in the garlic and olives, add the salmon and cover the salmon and vegetables with the sourdough breadcrumbs. Return to the oven and cook for a further 15-20 mins, until the salmon is cooked through.
5. Serve garnished with the chopped fresh herbs and an extra squeeze of lemon juice.

How artichokes are good for your gut…

Artichokes are a great source of fibre, which can help keep your digestive system healthy by promoting friendly gut bacteria. They also contain inulin, a type of fibre that acts as a prebiotic.

Meat-free and gut-friendly: Beetroot Burgers with Vegetable Chips Recipe

This gut-friendly recipe is a wonderfully bright, tasty plant-based alternative to your usual meat burgers. Serves 4+.

Ingredients – for the beetroot burgers:

• 1 tbsp olive oil, plus extra for brushing burgers
• 1 red onion, finely chopped
• 2 tsp ground cumin
• 1 slice day-old sourdough
• 400g raw beetroot, coarsely grated
• 2 x 400g cans of chickpeas, drained and rinsed
• 2 heaped tbsp flaxseed
• 1 egg
• 2 tbsp milk kefir yoghurt
• 1 tbsp tahini
• 1 tbsp rice flour, plus extra if needed

Ingredients – for the vegetable chips:

• 1 large sweet potato (skin on), sliced into chips
• ½ celeriac, peeled and sliced into chips
• Olive oil

Ingredients – to serve (optional):

• Wholegrain buns
• Rocket
• Onion (any variety), sliced
• Ferments, such as kimchi or sauerkraut

Method:

1. Preheat oven to 220°C/200°C fan/gas mark 7 and line two baking trays with baking paper. Put the sweet potato and celeriac on one of the baking trays, drizzle with olive oil, season and set aside.
2. In a frying pan, heat 1 tbsp of olive oil and fry the red onion for 3-5 mins until softened. Add the cumin and cook together for 1 min.
3. Pulse the sourdough to breadcrumbs in a food processor, then add the onion mixture, along with the beetroot, chickpeas, flaxseed, kefir yoghurt, egg, tahini and rice flour. Mix to a rough paste, then scrape into a bowl and season well.
4. With damp hands, shape the mixture into six burgers and space apart on the remaining baking tray. Brush the burgers with olive oil and bake in the oven alongside the vegetable chips for 35-40 mins. Serve the burgers in wholegrain buns with rocket, onion and ferments, as you wish.

Gut-boosting benefits of beetroot

Beetroot is a significant source of polyphenols, which fight against damage caused by free radicals. Polyphenols are like your gut microbes’ cheerleaders – they help them be their best selves by making them more efficient.

Perfect for a gut-friendly brunch: Spiced Green Pancakes Recipe

Who said pancakes gotta be sweet? This gut-friendly savoury pancake recipe is great for a weekend brunch or a lazy late lunch. Serves 4.

Ingredients – for the pancakes:

• 1 garlic clove, peeled
• Handful of fresh coriander
• Handful of spinach
• ½ tsp ground cumin
• ½ tsp ground cardamom
• 100ml milk or oat milk, plus extra if needed
• 125g spelt flour
• 2 large eggs
• 1-2 tbsp butter

Ingredients – for the topping:

• 1 avocado, cut into chunks
• 2 spring onions, finely sliced
• 2 handfuls of spinach
• 1 x 200g can of sweetcorn, drained
• 2 tbsp milk kefir (homemade, or shop-bought)
• ½ tbsp chilli flakes
• Squeeze of lemon juice

Method:

1. Put the garlic, coriander, spinach, cumin and cardamom in a blender and blitz to a smooth green paste. Add a splash of the milk or oat milk to loosen if needed.
2. Next, add the flour to a large mixing bowl and create a well, then add the eggs, slowly whisking them into the flour. Add a pinch of salt and stir, then gradually add the milk, followed by the green paste and whisk to combine. Leave to rest for 20 mins at room temperature.
3. Put all of the topping ingredients into a mixing bowl, season with salt and pepper and stir to combine.
4. Melt the butter in a 20cm non-stick frying pan over a medium heat. Once hot, whisk the batter, then ladle 4 tbsp into the pan. Cook for 2 mins, flip and cook for a further min. Transfer to a plate and repeat. Serve with the mixed topping.

How does spinach help your gut?

Spinach is high in insoluble fibre, which promotes intestinal health by bulking up stools and stimulating regular bowel movements. Fibre is also considered one of the three gut-loving foods, alongside variety and ferments.

Looking for more gut-friendly recipe inspiration? The Gut-Loving Cookbook by Alana and Lisa Macfarlane (Pavilion Books, £16.99) of The Gut Stuff is out on 3 March. Pre-order your copy now!

Click here for our top tips on recognising, preventing and treating leaky gut syndrome.