by Chloe Cheel

Research suggests that a diet rich in fibre, prebiotic and probiotic-rich ingredients, and diverse nutrient-dense plant-based foods can support a balanced gut microbiome (the collection of microbes that naturally live in our gut). The gut is home to over 1,000 species of bacteria, many of which support healthy digestion, nutrient absorption and immunity. That’s why supporting your gut with nutritious foods every day is so important!

As Marley Spoon’s in-house Dietitian, I’ve worked with our Culinary team to create a range of delicious Gut-Friendly recipes. These recipes contain sources of probiotics, plenty of prebiotic fibres, and are rich in colourful plant foods. We know our customers love delicious, nutritious dishes that support their health, so let’s take a closer look into nutrition for gut health. 

Probiotics

Probiotics are live, beneficial bacteria that promote gut health by boosting the growth of ‘good’ bacteria in the microbiome. They help the immune system tell the difference between helpful and harmful microbes, and help break down certain fibres into beneficial compounds. Probiotics naturally occur in fermented foods like yoghurt, miso, sauerkraut and kimchi.

Did you know not all yoghurts contain live probiotics? Pasteurisation – heating dairy to a high temperature to ensure pathogens are removed – can kill the live probiotic cultures, so it’s important to always check the nutrition panel for probiotics listed. At Marley Spoon, we’ve selected Farmers Union Greek Style Yoghurt as our yoghurt of choice, because it’s packed with 1 billion probiotics per serve to support a healthy gut. You’ll find it in our recipe Gut-Friendly Spiced Pumpkin Rice Bowl with Greens and Lime Yoghurt. This recipe is beautifully balanced with fresh earthy flavors and sweet pumpkin topped with smooth yoghurt. 

Prebiotic Fibres 

Prebiotics are non-digestible fibres that act as food for beneficial gut bacteria, helping them grow and thrive. These beneficial bacteria can improve nutrient absorption, boost immunity and support digestion. They do this by producing short-chain fatty acids, which help strengthen the gut lining and assist in its repair. Foods rich in prebiotics include garlic, onions, leeks, asparagus, wholegrains and legumes. You will find an abundance of these ingredients throughout our Gut-Friendly recipes. 

Try our delicious and hearty prebiotic-rich Gut Friendly Italian Vegetable Soup with Brown Rice and Gremolata Drizzle, which features garlic, onion, wholegrains and lentils to nourish your gut with essential prebiotic fibres. 

Plant-Based Diversity

A diverse intake of plant-based foods is essential for maintaining a rich and varied balance of gut microbes. Different plants provide unique fibres, polyphenols, and bioactive compounds that collectively contribute to the resilience of the gut. 

Our Gut-Friendly recipes are plant-forward – many hero plant-based ingredients and vegetables as the star of the dish, and all of the recipes include a range of different plant foods within the recipe.

Most Australians don’t meet the recommended fibre intake guidelines of 25 to 30 grams per day. Increasing your intake of plant-based foods such as fruits, vegetables, wholegrains, legumes, nuts and seeds is a simple way to boost your daily fibre intake to support gut health. Each of our Gut-Friendly recipes contains at least 2.5 serves of vegetables per portion, and they often feature legumes, nuts and seeds for added fibre, plus delicious texture and crunch! 

Enjoy our colourful Gut-Friendly Falafel and Bean Salad with Green Hummus, Peas and Sumac, loaded with gut-loving ingredients like chickpeas and green beans. My personal favourite is our Gut-Friendly Roast Pumpkin Bowl with Broccoli and Fragrant Lentils, which features so many plant compounds to nourish your gut microbiome. We’ve seasoned the lentils with cumin and coriander, then pan-fried them to achieve a golden, crispy texture. Simply delicious!

By enjoying recipes from our Gut-Friendly range, you can take a simple yet effective – and of course, delicious – step toward a healthier gut and improving your overall well-being.

Available for a limited time only, our Gut-Friendly recipes will be delivering from the week commencing April 28th, 2025 to the week commencing June 2nd, 2025. Explore our Autumn menu today and discover delicious ways to support your gut health!