Microbiome Month!

We are kicking off our month of simple, nourishing recipes designed to support your gut, build diversity, and make eating for your microbiome feel easy and enjoyable.

Apr 05, 2026

The Microbiome (Keeping It Simple)

The microbiome is something we hear about a lot, but it can also feel a little confusing.

There is so much information out there, and it is not always clear what actually matters or what it looks like in your day-to-day life.

So this month, I want to bring it back to something really simple.

No extremes, no overwhelm. Just building meals that naturally support your gut in a way that feels easy and enjoyable.

What really matters: diversity

One of the most well-studied things when it comes to microbiome health is diversity.

Not one superfood
Not one probiotic
Not one perfect diet

It is the variety of foods you are eating over time.

Different plant foods feed different types of bacteria, and the more diverse your microbiome is, the more resilient and balanced it tends to be.

Where people often go wrong

A really common thing we see is people trying to do everything at once.

Increasing fibre
Adding in fermented foods
Introducing lots of new ingredients

And then feeling bloated, uncomfortable or gassy, and assuming that those foods do not work for them.

What is actually happening

Most of the time, it is not that the food is the problem.

It is that your gut simply is not used to it yet.

When you suddenly introduce a lot of fibre or probiotics, your gut bacteria begin fermenting it. This is a normal and healthy process, but if it happens too quickly, it can feel uncomfortable.

A better approach

Instead of going all in, think slow and consistent.

Start with small amounts
Build up gradually
Allow your gut time to adapt

This applies to fibre, probiotics, and even new plant foods you are not used to eating.

What about not tolerating foods?

This is where it becomes more nuanced.

If a food genuinely does not sit well with you, it is completely okay to reduce it or avoid it for now.

But there is a difference between not tolerating something long term, and simply having too much too quickly once.

Cutting a food out completely after one experience is often not the full picture.

In many cases, it comes down to dose, timing, and your current gut state.

An important note on gut support beyond the microbiome

While a lot of what we are focusing on this month is around plant diversity, fibre and fermented foods, it is important to zoom out for a moment.

Supporting your microbiome is not just about what you are feeding your gut bacteria. It is also about the environment those bacteria live in.

A big part of that is your gut lining.

Supporting your gut lining

Foods like bone broth, slow-cooked meats, collagen and ghee can be incredibly valuable here.

These foods provide key nutrients and compounds that help support and maintain the integrity of the gut lining, which plays a major role in how well you tolerate fibre-rich and fermented foods.

Why this matters

If your gut feels sensitive or reactive, jumping straight into lots of high-fibre or fermented foods can feel overwhelming.

Not because those foods are bad, but because your gut may not be ready for them yet.

So instead of thinking that a food does not work for you, it can be more helpful to think that your gut may need a bit more support first, and that these foods can be introduced more gradually.

Bringing it together

This is why I like to look at gut health as a combination of three things

Supporting the gut lining with nourishing, easy-to-digest foods
Feeding the microbiome with fibre and plant diversity
Introducing beneficial bacteria through fermented foods

They all work together.

And when that foundation is in place, your body is often much more comfortable with the foods that support your microbiome.

A nice and simple way to think about it

It is not just about adding more gut healthy foods.

It is about creating an environment where your gut can actually respond well to them.

What you will be seeing more of in our ‘Microbiome Month’

Over the next few weeks, we will be sharing recipes that bring this to life in a way that feels doable and enjoyable.

Things like stewed apple Dutch baby, turmeric chai chia pudding, blueberry chia pudding, leek, butter bean and artichoke bowl, spicy tuna nori bites, and plenty more.

Simple, really delicious meals that are quietly doing a lot for your gut.