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Perfect for those who prefer to skip the alcohol but still want something exciting to sip on, this mocktail is as delicious as it is easy on the gut. Plus, if you do want a little kick, you can always add a splash of gin or vodka for an extra twist.

Why It’s Gut-Friendly:

Cucumber is a wonderful hydrator, and it works wonders on your gut by soothing any inflammation or discomfort. Lime not only provides a zesty taste but also supports your digestive system by promoting bile production and improving overall gut function. Mint, a natural anti-spasmodic, is perfect for calming bloating, cramping, and gas. The natural carbonation from the sparkling water or kombucha helps with digestion and relieves bloating. Without the added sugar found in many mixers.

This mocktail is a simple yet delicious way to support your gut health while still enjoying a drink that feels special. Whether you’re unwinding after a long day or hosting friends, The Gut Glow is sure to be a hit!

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Ginger brings natural anti-inflammatory and anti-nausea magic – perfect for calming IBS flare-ups or sensitive digestion. Add in the creaminess of coconut milk and you’ve got a simple, satisfying soup that tastes like comfort but works like medicine. It’s quick to make, gentle to digest, and ridiculously tasty.

What’s not to love?

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Smoked salmon is rich in anti-inflammatory omega-3s and easy-to-digest protein, helping to calm the gut and support healthy digestion. Beetroot is a natural liver cleanser and gut stimulator, promoting smoother digestion and reducing trapped wind.

Creamy avocado adds fibre and healthy fats to soothe the gut lining and keep you feeling full without heaviness. Tossed together with a zingy lemon mayo dressing, this salad is refreshing, supportive, and ideal for days when your tummy needs something gentle but nourishing.

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New potatoes offer resistant starch when cooled slightly, a natural prebiotic that helps feed your good gut bacteria and promote regular bowel movements. The creamy butter and parsley sauce adds a dose of healthy fats to keep digestion moving and parsley brings a fresh, cleansing lift that also supports the liver.

It’s a simple, satisfying dish that nourishes your system from the inside out – proof that comfort food can be both healing and delicious.

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Made with fresh strawberries and homemade oat milk (using oats and dates in your Milky Plant machine), it’s full of gut-healing benefits without any added nasties. If you don’t have a machine to make your own oat milk, you can use store bought oat milk.

Strawberries are rich in vitamin C and antioxidants, helping reduce inflammation and support immune function, while oat milk provides soluble fibre to help slow digestion and firm up bowel movements.

The natural sweetness from dates makes it feel like a treat, while still being light and easy on the gut. Keep a bottle in the fridge for 2–3 days… if you don’t drink it all first. It’s a calm, cooling option that supports your bloodstream, soothes your belly, and tastes like summer in a glass.

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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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Made by layering slices of lemon, raw honey, fresh ginger, and a touch of cinnamon in a jar, then storing it in the fridge until ready, it becomes a syrupy, fragrant blend that you simply spoon into a mug and top with hot water. Lemon supports digestion and liver function, ginger is well-known for reducing bloating and easing nausea, cinnamon helps stabilise blood sugar and calm inflammation, and honey brings natural antibacterial properties to support the gut lining.

Whether you’re feeling run down, sluggish, or just need a gentle cleanse, this tea is your go-to. It’s simple, warming, and a beautiful ritual for any time of year. This will last in the fridge until winter and help keep colds at bay…

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Shiitake mushrooms are rich in prebiotic fibre and beta-glucans that help strengthen the gut lining and support immune function. Mangetout and baby corn add a gentle crunch along with fibre and natural sugars to help slow digestion and stabilise bowel movements.

Served with rice – a soothing, low-residue grain that’s easy on sensitive guts – and flavoured with a light drizzle of teriyaki sauce, this dish feels indulgent without being too rich. Red chilli, paprika and chilli flakes add a subtle kick without overpowering the gut (just adjust the spice if you’re feeling sensitive).

It’s a vibrant, balanced meal that supports digestion, provides stable energy, and proves that IBS-friendly doesn’t have to mean bland.

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