Rolled (pre soaked overnight) oats provide slow-release energy and a soothing source of prebiotic fibre, which helps feed beneficial gut bacteria without causing excess gas.

A spoonful of natural Greek yoghurt brings in protein and probiotics to support digestion and balance, though if dairy is a trigger, a coconut or almond yoghurt alternative works well too.

Finished with a sprinkle of walnuts for healthy fats and a satisfying crunch, this bowl is as good for your belly as it is for your taste buds – fresh, filling, and wonderfully gut-friendly.

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The homemade hash brown is given a nutritious twist with spinach mashed into the grated potato, adding a dose of magnesium, folate, and plant-based fibre to gently support regular bowel movements.

Topped with a soft egg for high-quality protein and choline – both essential for gut lining repair, and slices of smoked salmon rich in anti-inflammatory omega-3s, this dish is as functional as it is satisfying. It’s a warm, nourishing meal that gives your digestive system a gentle nudge while still feeling like a treat.

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Orange bell pepper and cherry tomatoes add a burst of antioxidants and vitamin C to support immune function and reduce inflammation. Fresh spinach brings fibre, folate, and iron – perfect for feeding good gut bacteria and supporting energy levels, while pumpkin seeds add zinc and magnesium for digestion, hormone health, and a touch of crunch.

Cooked in a knob of proper real-life butter and seasoned with black pepper, it’s warm, filling, and packed with goodness your body will thank you for.

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So good for our guts as oats are a prebiotic food and the beta-glucan fibre helps feed the good bacteria. The fiber helps to keep you full for hours by slowing down digestion and contributes to keeping bowel movements regular. A healthy gut decreases the risk for disease and inflammation. Good gut health, is good overall health. True health starts in the gut!

I accompanied my breakfast with a glass of blueberry oat milk, which I used to colour the oats with. This was made using the MilkyPlant machine, using a scoop of oats, a few blueberries and a pitted date. This magic machine really is a total game-changer in terms of creating really fast and tasty nutritious plant milks and juices. You can find out more on my Recomended Products page AND get £20 off if you decide, like me, that you can’t live without one!

With this tasty gut goodness in mind, treat yourself to a bag of organic rolled oats and see what creations you can come up with, and in the meantime, if you keep your eyes out on my website and social media, you will find more oat based recipes at the ready. You can also share these recipes on Twitter and {interest if you love them as much as I do!

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Filled with good energy in natural carbs, antioxidants, anti-inflammatories, protein, healthy fats, antibacterial with anti fungal properties in the honey, this really is the best way to start your day for a real IBS reducing morning boost!

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Eggs are a great source of Vitamins A, D and E and also contain Folate and a great source of protein.

It may surprise you that butter, in its full fat, natural unpasteurised form is actually really easy to digest, even for those with dairy intolerances. I use this butter as a healthy, easily digestible fat on a regular basis.

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This simple dish will raise your energy levels, all the lovely antioxidants int eh berries will soothe your gut. The honey will increase your energy and is antibacterial, anti fungal and anti-inflammatory. The seeds will provide you with healthy fats, protein and keep you feeling fuller for longer. This is a breakfast or brunch bowl that I simply adore and enjoy regularly throughout the summer months.

This recipe is a real winner and couldn’t be simpler to make. My best piece of advice would be to source organic ingredients as this can up your nutrient intake by 35% meaning you will get 35% more energy from this meal than if you buy toxic and over processed foods. I know organic can be expensive but your gut is your energy centre and deserves a bit of loves. Plus when you eat properly, you will find you need less food in the first place and eventually the cost evens out.

*One thing to note, this breakfast bowl is great for IBS sufferers, however, if you suffer with Diverticular Disease (IBD) then the seeds in the strawberries and raspberries will do you no good. Diverticular disease happens when your body has created small pockets on inflammation within the gut walls that small seeds can easily get trapped in, causing pain and irregular bowel movements.

If you are unsure whether you have IBS or Diverticular, you are welcome to book your free call with me on my IBS page on the website. I have great experience of both IBS and Diverticular, as I cured my own IBS and my mothers Diverticular many years ago and I would be happy to help. 

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Anyways, back to this gorgeous recipe. At first it seems to be a bit of a faff to make, however once you have made it once you will wonder what all the fuss was about. I make this frigate omelette style, mainly because it is quicker than using my electric oven, however you can put it in an oven proof dish and cook it in the oven if you prefer a thicker frittata.

Most people with IBS are scared of eggs, however I use them frequently. And from my many years of food intolerance testing clients, only about 2 – 3% pf my clients actually indicated an intolerance or egg allergy. They can be binding so don’t eat too many if you struggle with constipation, however, for most of us, these are great to include in your diet, two to three times a week with no repercussions. Good gut health requires variety so keep it colourful and your gut will thank you for it.

Lots of healthy fats, vitamins and minerals as well as healthy proteins which will keep you feeling fuller for longer. What’s not to love?

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This delicious breakfast is a real treat and as it is refined sugar, gluten and dairy free (if you choose to use oil instead of butter) it won’t upset your tummy in the way other pancakes recipes might.

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