Gut health recipes.
Feed your microbiome.
What you eat does not just feed you.
It also feeds the trillions of bacteria living inside your gut. Those microbes influence digestion, energy, cravings, immunity, and even the signals sent to your brain around hunger and fullness. Fibre rich foods, fermented ingredients, and diverse plant compounds help support a healthier microbiome and the production of beneficial short chain fatty acids. Here are some of our favourite gut friendly recipes.
10 minute recipe.
Berry, Honey & Dark Chocolate Yoghurt Bowl.
Packed with live cultures, polyphenols, and protein to support fullness, digestion, and steadier morning energy levels.
15 minute recipe.
Cinnamon Apple & Flaxseed Porridge.
A warming high fibre breakfast designed to support digestion, steadier energy, and longer lasting fullness naturally.
20 minute recipe.
Blueberry Live Yoghurt Protein Pancakes.
Higher protein and fibre ingredients help create a more balanced breakfast with steadier energy through the morning.
10 minute recipe.
Fibre Rich Oats with Berries & Seeds.
Built around slow-release fibres, healthy fats, and beneficial cultures for improved fullness and digestive support.
35 minute recipe.
Pesto Chicken & Roasted Mediterranean Vegetable Salad.
Mediterranean inspired ingredients rich in fibre, healthy fats, and protein for a lighter but properly filling lunch.
35 minute recipe.
Charred Carrots, Chickpeas & Whipped Feta Bowl.
Fermented dairy, legumes, and slow roasted vegetables combine for a fibre rich lunch with deep savoury flavour.
15 minute recipe.
Sourdough, Avocado & Soft Boiled Egg Plate.
Fermented bread, healthy fats, and protein help support fullness without relying on heavily processed lunch foods.
10 minute recipe.
Green Kefir Smoothie Bowl with Banana & Toasted Coconut.
Live cultures, healthy fats, and fibre rich ingredients create a lighter meal that still feels genuinely satisfying.
25 minute recipe.
Griddled Aubergine with Tahini & Herb Broth.
Mediterranean style ingredients packed with fibre, healthy fats, and polyphenol rich vegetables for lighter evening nourishment.
2 hr 20 mins recipe.
Spiced Lamb, Herbed Couscous & Live Yoghurt Bowl.
Fresh herbs, fermented dairy, and fibre rich grains balance the richness of slow cooked comforting flavours beautifully.
40 minute recipe.
Garlic Mushroom & Brown Rice Nourish Bowl.
Rich in prebiotic fibre and deeply savoury flavours while still feeling balanced, warming, and comfortably.
35 minute recipe.
Oven Roasted Chicken, Rice & Rainbow Vegetables.
Simple whole ingredients cooked gently to preserve flavour, fibre, and balanced nutrition without heavy processed sauces.
Personalised nutrition coaching
Work one-to-one with Tumble’s registered nutritionist for deeply personalised coaching.
Becca works to uncover the root causes behind your symptoms - with tailored support built around your body, lifestyle, routine and long-term health goals.
We also have clinical dietitans, chemists, doctors and more.
Explore coachingBerry, Honey & Dark Chocolate Yoghurt Bowl.
A thick and creamy live yoghurt bowl topped with mixed berries, raw honey, and dark chocolate. This is a simple high protein breakfast built around fibre, healthy fats, and polyphenol rich ingredients that support a more balanced start to the day.
Ingredients
• 300 g thick live Greek yoghurt or cultured yoghurt
• 1 tsp raw honey
• Small handful blueberries
• Small handful raspberries
• Small handful blackberries
• 10 g dark chocolate, finely shaved or chopped
• Optional pinch cinnamon
• Optional sprinkle chopped walnuts or flaxseed
Method
1. Spoon the live yoghurt into a serving bowl and spread evenly.
2. Drizzle over the raw honey.
3. Scatter over the blueberries, raspberries, and blackberries.
4. Finely shave or chop the dark chocolate and sprinkle across the top.
5. Finish with cinnamon or flaxseed if using, then serve immediately.
Why It Supports Gut Health
Live yoghurt contains beneficial live cultures that help support microbial diversity and digestive balance. Berries are rich in fibre and polyphenols, which help feed beneficial gut bacteria. Dark chocolate with a high cocoa percentage contains flavonoids that may positively support the gut microbiome when consumed in moderation.
Cinnamon Apple & Flaxseed Porridge.
A warming oat porridge topped with cinnamon spiced apples and flaxseed. Comforting, naturally sweet, and rich in fibre, this breakfast is designed to feel satisfying without the sugar overload found in many instant flavoured porridges.
Ingredients
• 80 g rolled oats
• 250 ml milk or unsweetened oat milk
• 1 apple, sliced into wedges
• 1 tbsp ground flaxseed
• 1 tsp cinnamon
• 1 tsp honey
• Small pinch nutmeg
• Optional spoonful live yoghurt for serving
Method
1. Add the oats and milk to a saucepan over medium heat.
2. Stir regularly for 6 to 8 minutes until thick and creamy.
3. Meanwhile, add the apple slices to a separate pan with a splash of water and half the cinnamon.
4. Cook gently for 5 to 6 minutes until softened and lightly caramelised.
5. Spoon the porridge into a bowl and top with the warm apples.
6. Sprinkle over the flaxseed, remaining cinnamon, and nutmeg. 7. Finish with honey and a spoonful of live yoghurt if using.
Why It Supports Gut Health
Oats contain beta glucans that help support healthy digestion and fullness. Apples are naturally rich in pectin, a prebiotic fibre that can help nourish beneficial gut bacteria. Flaxseed contributes fibre and healthy fats that support digestive regularity and overall gut function.
Blueberry Live Yoghurt Protein Pancakes.
Soft oat-based protein pancakes served with blueberries, live yoghurt, and honey. A more balanced alternative to traditional pancakes, built with higher fibre ingredients and protein to support steadier energy through the morning.
Ingredients
• 80 g rolled oats
• 2 eggs
• 1 banana
• 1 tsp baking powder
• 1 tsp cinnamon
• Splash of milk
• 100 g live Greek yoghurt
• Handful blueberries
• 1 tsp raw honey
• Small amount olive oil or butter for cooking
Method
1. Add the oats, eggs, banana, baking powder, cinnamon, and milk to a blender.
2. Blend until smooth and thick.
3. Heat a lightly oiled non stick pan over medium heat.
4. Spoon small amounts of batter into the pan to form pancakes.
5. Cook for 2 to 3 minutes on each side until golden and cooked through.
6. Stack the pancakes into a bowl or plate.
7. Top with live yoghurt, blueberries, and a drizzle of honey before serving.
Why It Supports Gut Health
Oats and banana provide fibre that helps support digestive health and fullness. Live yoghurt contributes beneficial bacteria that may help maintain gut balance. Blueberries are rich in polyphenols, which are linked to supporting a healthier and more diverse gut microbiome.
Fibre Rich Oats with Berries & Seeds.
Creamy cooked oats topped with chia seeds, flaxseed, fresh berries, and honey. A slower-digesting breakfast designed to support fullness, digestion, and steadier morning energy without relying on heavily processed cereals or high-sugar toppings.
Ingredients
• 80 g rolled oats
• 180 ml milk or unsweetened almond milk
• 2 tbsp live yoghurt or kefir
• 1 tbsp chia seeds
• 1 tbsp ground flaxseed
• 1 tsp honey
• Small handful blueberries
• Small handful raspberries
• 2 strawberries, sliced
• Optional pinch cinnamon
Method
1. Add the oats and milk to a saucepan over medium heat.
2. Cook for 4–6 minutes, stirring occasionally, until the oats become soft and creamy.
3. Stir through the live yoghurt or kefir for extra creaminess.
4. Spoon the oats into a bowl.
5. Top with chia seeds, ground flaxseed, blueberries, raspberries, and sliced strawberries, arranging each topping separately over the oats.
6. Drizzle over the honey and finish with a pinch of cinnamon if desired.
Why It Supports Gut Health
Oats provide beta glucans, a type of soluble fibre linked to digestive and metabolic health. Chia and flaxseed contribute fibre and plant compounds that help support regular digestion. Live yoghurt or kefir adds beneficial bacteria, while berries provide polyphenols that can help nourish beneficial microbes in the gut.
Pesto Chicken & Roasted Mediterranean Vegetable Salad.
Herb marinated chicken breast served with roasted courgettes, peppers, mixed leaves, and olive oil dressing. A lighter high protein lunch built around colourful vegetables, healthy fats, and simple ingredients rather than processed toppings or sugary dressings.
Ingredients
• 1 chicken breast
• 1 small courgette, sliced
• 1 red pepper, chopped
• 1/2 yellow pepper, chopped
• Large handful mixed salad leaves
• 1 tbsp green pesto
• 1 tbsp extra virgin olive oil
• 1 garlic clove, crushed
• Salt and black pepper
• Optional squeeze lemon juice
Method
1. Preheat the oven to 200°C.
2. Rub the chicken breast with pesto, garlic, salt, and pepper.
3. Add the courgette and peppers to a baking tray with olive oil and seasoning.
4. Place the chicken onto the tray and roast everything for 22 to 25 minutes until cooked through and lightly golden.
5. Allow the chicken to rest for a few minutes before slicing.6. Add the mixed leaves to a serving bowl and top with the roasted vegetables.7. Arrange the sliced chicken on top and finish with olive oil and lemon juice if desired.
Why It Supports Gut Health
Colourful vegetables provide fibre and polyphenols that help nourish beneficial gut bacteria. Olive oil contributes healthy fats associated with Mediterranean style eating patterns. Garlic, herbs, and leafy greens also contain plant compounds linked to supporting digestive and overall health.
Oven Roasted Chicken, Rice & Rainbow Vegetables.
Roasted chicken breast served with fluffy rice, broccoli, peppers, and carrots cooked until naturally sweet and lightly golden. A simple balanced dinner built around whole foods, protein, and fibre rich vegetables.
Ingredients
• 1 chicken breast
• 80 g rice
• 1 small carrot, sliced
• 1/2 red pepper, sliced
• 1/2 yellow pepper, sliced
• Small handful broccoli florets
• 1 tbsp olive oil
• 1 garlic clove, crushed
• Salt and black pepper
• Pinch oregano or thyme
Method
1. Preheat the oven to 200°C.
2. Add the carrots, peppers, and broccoli to a baking tray with olive oil, garlic, oregano, salt, and pepper.
3. Place the chicken breast onto the tray and season lightly.
4. Roast for 22 to 25 minutes until the chicken is cooked through and the vegetables are lightly softened and caramelised around the edges.
5. Meanwhile, cook the rice according to packet instructions.
6. Allow the chicken to rest for a few minutes before slicing.
7. Serve the sliced chicken with the rice and roasted vegetables.
Why It Supports Gut Health
Broccoli, carrots, and peppers provide fibre and plant compounds that help support digestive health and microbial diversity. Using whole ingredients and simple cooking methods also helps avoid the excess additives and processed oils commonly found in ready meals and takeaway foods.
Charred Carrots, Chickpeas & Whipped Feta Bowl.
Sweet roasted carrots and chickpeas served over whipped feta with fresh herbs, olive oil, and warming spices. Rich, savoury, and fibre packed, this is a comforting lunch built around whole ingredients and slow cooked flavour.
Ingredients
• 4 medium carrots, peeled and halved
• 1 tin chickpeas, drained and rinsed
• 100 g feta
• 3 tbsp Greek yoghurt or strained yoghurt
• 1 tbsp extra virgin olive oil
• Small handful fresh dill
• Small handful fresh parsley
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• 1 garlic clove
• Salt and black pepper
• Optional squeeze lemon juice
Method
1. Preheat the oven to 200°C.
2. Add the carrots and chickpeas to a baking tray with olive oil, cumin, smoked paprika, salt, and pepper.
3. Roast for 25 to 30 minutes until the carrots are soft and lightly charred.
4. Meanwhile, blend the feta, Greek yoghurt, garlic, and a small squeeze of lemon juice until smooth.
5. Spread the whipped feta across the base of a bowl or plate.
6. Spoon over the roasted carrots and chickpeas.
7. Finish with chopped dill, parsley, and an extra drizzle of olive oil before serving.
Why It Supports Gut Health
Chickpeas and carrots provide fibre that helps support digestion and gut regularity. Fermented dairy ingredients such as feta and yoghurt may contribute beneficial bacteria. Herbs, olive oil, and spices also provide plant compounds linked to supporting overall digestive and metabolic health.
Sourdough, Avocado & Soft Boiled Egg Plate.
Crushed avocado with lime, garlic, and extra virgin olive oil served with soft boiled eggs and toasted sourdough. Simple, filling, and balanced, this lunch combines healthy fats, fibre, protein, and fermented bread into one satisfying plate.
Ingredients
• 1 ripe avocado
• 2 eggs
• 2 slices sourdough bread
• 1 tsp extra virgin olive oil
• Small squeeze lime juice
• 1 small garlic clove, finely grated
• Salt and black pepper
• Optional chilli flakes
• Optional handful rocket or watercress
Method
1. Bring a saucepan of water to the boil and carefully add the eggs.
2. Cook for 6 to 7 minutes, then transfer to cold water.
3. Toast the sourdough slices until golden.
4. Mash the avocado in a bowl with lime juice, garlic, olive oil, salt, and pepper.
5. Spread or spoon the avocado onto the plate beside the sourdough.
6. Peel and halve the eggs, then place on top of the avocado.
7. Finish with black pepper, chilli flakes, and rocket if using.
Why It Supports Gut Health
Sourdough bread undergoes fermentation, which may make it easier to digest than many heavily processed breads. Avocado provides fibre and healthy fats that support digestive health and fullness. Eggs contribute protein and nutrients that help create a more balanced and satisfying meal.
Green Kefir Smoothie Bowl with Banana & Toasted Coconut.
A creamy kefir smoothie bowl blended with avocado, spinach, banana, and live yoghurt, then topped with berries, toasted coconut, and Brazil nuts. Light enough to feel fresh, but balanced with healthy fats, fibre, and protein to keep you full through the afternoon.
Ingredients
• 150 ml kefir
• 2 tbsp live Greek yoghurt
• 1 small banana
• 1/2 ripe avocado
• Large handful spinach
• Small splash almond milk or milk of choice
• Handful blueberries
• 1 tbsp toasted coconut flakes
• 2 Brazil nuts, crushed
• 1 tsp chia seeds
• Optional drizzle honey
Method
1. Add the kefir, live yoghurt, banana, avocado, spinach, and milk to a blender.
2. Blend until completely smooth and creamy.
3. Pour into a serving bowl.
4. Top with blueberries, toasted coconut, crushed Brazil nuts, and chia seeds.
5. Finish with a small drizzle of honey if desired, then serve immediately..
Why It Supports Gut Health
Kefir and live yoghurt provide beneficial live cultures that may help support gut balance and microbial diversity. Avocado, spinach, chia seeds, and berries contribute fibre that helps nourish beneficial bacteria. Brazil nuts also provide selenium, which supports normal immune function.
Griddled Aubergine with Tahini & Herb Broth.
Soft griddled aubergine served over a light garlic and vegetable broth, finished with tahini dressing, fresh herbs, and pomegranate seeds. A lighter Mediterranean inspired dinner packed with fibre, healthy fats, and slow cooked flavour.
Ingredients
• 1 large aubergine
• 300 ml vegetable broth
• 1 garlic clove, sliced
• 1 tbsp tahini
• 1 tsp lemon juice
• 1 tbsp olive oil
• 2 tbsp pomegranate seeds
• Small handful parsley, chopped
• Small handful mint, chopped
• Pinch cumin
• Salt and black pepper
Method
1. Slice the aubergine lengthways into thick strips.
2. Brush lightly with olive oil and season with salt, pepper, and cumin.
3. Heat a griddle pan and cook the aubergine for 4 to 5 minutes on each side until soft and lightly charred.
4. Meanwhile, gently warm the vegetable broth with the sliced garlic for 5 minutes.
5. Stir the tahini with lemon juice and a small splash of warm water until smooth and pourable.
6. Spoon the warm broth into shallow bowls and arrange the aubergine on top.
7. Drizzle with tahini dressing and finish with herbs and pomegranate seeds before serving.
Why It Supports Gut Health
Aubergine provides fibre and polyphenols that help nourish beneficial gut bacteria. Tahini and olive oil contribute healthy fats, while garlic and herbs provide plant compounds associated with digestive and overall health support.
Spiced Lamb, Herbed Couscous & Live Yoghurt Bowl.
Slow cooked lamb served with fluffy herbed couscous, cooling live yoghurt, cucumber, mint, and bursts of pomegranate. Rich and comforting without feeling overly heavy, this bowl balances slow cooked flavour with fresh herbs, fibre, and fermented dairy.
Ingredients
• 350 g lamb shoulder or lamb leg, diced
• 100 g wholegrain couscous
• 150 g live Greek yoghurt
• 1/4 cucumber, finely grated
• 1 garlic clove, crushed
• Small handful fresh mint
• Small handful parsley
• 2 tbsp pomegranate seeds
• 1 tbsp olive oil
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• Pinch cinnamon
• Juice of 1/2 lemon
• Salt and black pepper
Method
1. Preheat the oven to 170°C.
2. Coat the lamb with olive oil, cumin, smoked paprika, cinnamon, salt, and pepper.
3. Place into a covered oven dish with a splash of water and cook for around 2 hours until tender.
4. Prepare the couscous according to packet instructions, then fluff with a fork and stir through chopped parsley, mint, and a squeeze of lemon juice.
5. Mix the live yoghurt with grated cucumber, garlic, and a pinch of salt.
6. Spoon the couscous into bowls and top with the lamb.
7. Add the yoghurt dressing and finish with pomegranate seeds and extra mint before serving.
Why It Supports Gut Health
Wholegrain couscous and herbs provide fibre that helps support digestion and beneficial gut bacteria. Live yoghurt contributes beneficial cultures, while garlic, mint, and pomegranate provide plant compounds linked to supporting overall gut and immune health.
Garlic Mushroom & Brown Rice Nourish Bowl.
Caramelised chestnut and oyster mushrooms with slow roasted garlic served over brown rice with thyme and olive oil. Deeply savoury and comforting while still feeling balanced, this bowl delivers fibre, earthy flavour, and slow cooked richness without heavy sauces.
Ingredients
• 150 g chestnut mushrooms, sliced
• 100 g oyster mushrooms
• 4 garlic cloves
• 80 g brown rice
• 1 tbsp olive oil
• Small handful fresh thyme
• 1 tsp soy sauce or tamari
• Salt and black pepper
• Small splash vegetable broth
Method
1. Cook the brown rice according to packet instructions.
2. Preheat the oven to 190°C and wrap the garlic cloves loosely in foil with a drizzle of olive oil.
3. Roast the garlic for around 20 minutes until soft and golden.
4. Heat olive oil in a large pan and cook the mushrooms slowly for 10 to 12 minutes until deeply browned and caramelised.
5. Stir through the roasted garlic, soy sauce, thyme, and a small splash of vegetable broth.
6. Spoon the brown rice into bowls and top with the mushrooms.
7. Finish with fresh thyme, black pepper, and a drizzle of olive oil before serving.
Why It Supports Gut Health
Mushrooms contain fibres and compounds that may help support beneficial gut bacteria. Brown rice provides slow digesting carbohydrates and additional fibre, while garlic acts as a natural prebiotic that helps feed beneficial microbes in the gut.
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Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Do not exceed the recommended daily intake. Keep out of reach of children. If pregnant, breastfeeding, taking medication, or under medical supervision, consult a healthcare professional before use. Store in a cool, dry place away from direct sunlight.
© 2026 Tumble.
Potential Adjustment Effects:
Most of what you will notice are positive changes to your metabolism, immune system, energy, skin and overall wellbeing.
So don't panic if your body goes through an adjustment period as it adapts to our formulation.
Bright yellow wee: Totally harmless and normal for many, happens for the same reason as Berocca. This is due to our high vitamin B2 (riboflavin) content. Like all B vitamins, any excess is naturally excreted once your body has absorbed what it needs.
Digestive changes/bloating: No cause for concern. Our formula is potent and comprehensive — your body may take time to adjust to our live cultures, fibres, enzymes and micronutrients. Reducing your dose temporarily may help.
Mild digestive sensitivity: Some individuals may experience mild discomfort when first starting. This typically resolves quickly. Simply halve your dose until you have adjusted.Changes in digestive patterns: Temporary changes in frequency or consistency can occur as your system adapts.
Allergen information:
Contains: Gluten (Wheat).
Scientifically recognised nutrient contributions:
Gut
1. Riboflavin contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa). Biotin contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).
Energy
2. Riboflavin, thiamine, vitamin B6, vitamin B12 and biotin contribute to normal energy-yielding metabolism. Riboflavin, vitamin B6 and vitamin B12 contribute to the reduction of tiredness and fatigue.
Immunity
3. Vitamin D, vitamin B6, vitamin B12 and selenium contribute to the normal function of the immune system.
Brain
4. Thiamine, riboflavin, vitamin B6, vitamin B12 and biotin contribute to normal psychological function and the normal functioning of the nervous system.
Metabolism
5. Biotin contributes to normal macronutrient metabolism. Vitamin B6 contributes to normal protein and glycogen metabolism. Riboflavin contributes to the normal metabolism of iron. Vitamin B6 contributes to normal cysteine synthesis.
Skin, Hair & Nails
6. Biotin contributes to the maintenance of normal skin and hair. Riboflavin contributes to the maintenance of normal skin. Selenium contributes to the maintenance of normal hair and nails.
Hormonal Activity
7. Vitamin B6 contributes to the regulation of hormonal activity.
Cell Devision & Blood Formation
8. Vitamin B12 contributes to normal red blood cell formation and has a role in the process of cell division. Vitamin B6 contributes to normal red blood cell formation. Vitamin D has a role in the process of cell division.
Heart & Homocysteine Metabolismal
9. Thiamine contributes to the normal function of the heart. Vitamin B6 and vitamin B12 contribute to normal homocysteine metabolism.
Bones, Teeth & Muscle Function
10. Vitamin D contributes to the maintenance of normal bones, teeth and muscle function, to normal blood calcium levels and to normal absorption/utilisation of calcium and phosphorus.
Thyroid & Reproductive Health
11. Selenium contributes to normal thyroid function and normal spermatogenesis.
Protection of Cells
12. Riboflavin, vitamin E and selenium contribute to the protection of cells from oxidative stress.