21 gut-friendly recipes, ranked from easy to harder
Popular recipes people are making and sharing right now, each with a simple method, why it's good for your gut, and ideas to make it your own. Number 1 is the easiest; number 20 is a weekend project.
Chia Lemon Water
The two-ingredient fibre drink that went viral as the 'internal shower'.
Overnight Oats
Five minutes the night before, breakfast ready when you wake up.
Smashed Cucumber Salad
The crunchy, punchy cucumber salad social media couldn't stop making.
Kefir Berry Smoothie
A tangy, creamy smoothie built on a fermented milk drink.
Raspberry Lime Prebiotic Soda
A fizzy drink with added fibre, made at home for cents.
Sauerkraut Avocado Toast
Australia's favourite brunch, with a tangy fermented upgrade.
Frozen Yoghurt Bark
Snap-able frozen yoghurt with fruit, nuts and dark chocolate.
Dense Bean Salad
A hearty, high-fibre meal-prep salad that keeps for days.
Mango Chia Pudding
Creamy, make-ahead pudding with a tropical topping.
Fibremaxxing Breakfast Bowl
The trend done sensibly: lots of fibre from real food, not powders.
Blueberry Baked Oats
Blended oats that bake into something like a warm, fluffy cake.
Quick Miso Soup
A light, savoury Japanese soup ready in 15 minutes.
Marry Me Chickpeas
Creamy sun-dried tomato chickpeas with spinach, all in one pan.
Red Lentil Dahl
Budget-friendly, comforting and packed with fibre.
Chickpea Shakshuka
Eggs poached in spiced tomato sauce, bulked up with chickpeas.
Kimchi Fried Rice
The best use for leftover rice and the end of a kimchi jar.
Fibre-Packed Minestrone
A big pot of vegetable, bean and barley soup for the week.
Homemade Sauerkraut
Just cabbage and salt, transformed by time.
Easy Homemade Kimchi
Spicy, crunchy, fermented napa cabbage.
Homemade Kombucha
Brew your own fizzy fermented tea from a SCOBY.
Beginner Sourdough Loaf
The lockdown hobby that never went away.
New to fibre? Start with one easy recipe a day and build up slowly, with plenty of water. Read how to add fibre without the bloat.