Exclusive gut-healthy recipes

Bulgur is easy to cook and a great alternative to refined grains. It’s high in fibre and nutrient-rich, so good for your gut, digestion and heart health. Serve it with stews, or use it in salads or as a nutritious alternative to rice. This recipe is a favourite with my kids!

Throwing all the ingredients onto a tray and letting the oven do the work allows me time to tackle that never-ending to-do list. The miso marinade is super-versatile, too. It goes well with any flaky white fish or boneless chicken thighs. I like to double it up for drizzling over veg.

The avocados in this smoky, warm salad are highly nutritious, containing vitamin E, iron, potassium and niacin, along with heart-healthy monounsaturated fat

Served with cumin-spiced vegetables this is the perfect roast dinner to shake up up your Sunday lunch. Scrub the veg well but there is no need to peel them. Leaving the skin on adds nutrients and fibre. Using baby potatoes means you don’t have to par-boil them, but if using other potatoes, slice thinly or par-boil first. If you are feeling adventurous, double the chutney ingredients and try marinating a whole roast chicken for a beautiful centrepiece dish.

Enjoy your recommended weekly portion of oily fish in this easy traybake with sweet potato wedges, broccoli and asparagus. Trout is a sustainable fish option

Serve this light and creamy chickpea curry with a half-quinoa, half-rice mixture for more fibre and protein. It's healthy and low in fat and calories

Achieve three of your five-a-day in this bright orzo dish packed with gut-friendly prebiotic fibre. You can swap out the veg for any seasonal alternatives

Enjoy a flavour-packed veggie take on coronation wraps, featuring chickpeas, mango, spring onions, cucumber and spinach with a chilli, cashew and coriander chutney

I’ve used chickpeas in this, but the curry base is adaptable; just add your choice of protein. A squeeze of lemon adds vitamin C to aid iron absorption and mixing quinoa with rice increases your intake of high-fibre wholegrains and protein.

Enjoy this epic salad with pan-fried salmon tossed with giant couscous, black beans, baby spinach, avocado and peppers. It's high in protein and fibre

"With a flavoursome miso marinade and a topping of gravy, this is packed with umami goodness. I’ve used seasonal vegetables for the traybake base adding lots of variety, colours and fibre. When buying miso, always go for fresh miso found in the fridge section. This fermented paste is a great source of probiotics to support gut health." — Dr Chintal Patel

Toss together king prawns, black beans, chopped avocado, cucumber and cherry tomatoes in a hot sauce and lime dressing to make this zingy summer salad

Combine almond- and raisin-studded bulgur wheat with roasted red cabbage flavoured with rose harissa. It's great as a veggie main, or as a side to chicken

Enjoy all of your 5-a-day in one easy traybake designed for supporting joint health. For best results, use two large trays so the vegetables can roast evenly

Packed with salmon, edamame and peas, this quick dish will increase your protein intake and can be ready in just 25 minutes

Make this fun and healthy Friday night meal for the family. Serve the tortilla bowls empty, put the fillings on table and let everyone fill up their own bowls

This bean-based burrito blends the cuisines of Mexico and southwestern US. Add bacon, chorizo or pickled jalapeños, if you like

Celebrate spring with a veggie lasagne made with spinach, peas, asparagus and leeks. Top with pine nuts for added texture

Chetna's creamy curry combines tender aubergine with fragrant curry powder, chilli and ginger, all simmered in rich coconut milk. Perfect for a quick vegetarian meal, it's mildly spiced and full of flavour

Be sure to add the chickpea topping to this chipotle soup – it boosts the flavour and adds crunchy texture, too. Enjoy with crusty bread or tortilla chips

Toasted nuts and seeds add flavour and texture. Beetroot contains betalains, an antioxidant that fights cell damage and inflammation

Serve our hoisin-marinated chicken wings with a corn and rice salad and pickled slaw on the side. The recipe serves two, but you could easily double it

Do something different with carrots and roast them with chipotle, orange and thyme. Enjoy on a bed of yogurt and feta and top with an almond and seed crumb

Make duck meat go a long way with the addition of noodles and stir-fry veg. Simply toss together and serve with our quick pickled cucumber for a flavour boost